Hi !

Here is a simple exercise, but not at all easy: proprioception. This exercise aims to improve body position awareness and balance by strengthening stabilizing muscles and developing neuromuscular coordination.

Execution of the exercise:

• Player A must stand on a stable surface, such as a flat floor. But here, to reinforce the exercise, we chose to put an inflatable cushion on the ground.
• He lifts one foot off the ground to form a 90 degree angle with that leg and maintain balance on the other foot.
• He should hold this position for a few seconds to a minute, using the muscles of the ankle, foot, and legs to stabilize the body.
• Player A repeats the exercise, alternating feet.

This exercise can also be performed on a proprioception board,
to further stimulate the stabilizing muscles and improve balance.

NB: It is important to start with appropriate difficulty levels and progress slowly as you go.

Download this sheet in PDF format