THE SIXTH SENSE

Im­prove your run­ning me­chan­ics, avoid in­jury and move more ef­fi­ciently in six sim­ple steps

Men's Fitness - - Contents -

How pro­pri­o­cep­tion will make you fit­ter

THE COACH

Wes Tubb is an os­teopath, per­sonal trainer and founder of Wes James Os­teopa­thy and Per­sonal Train­ing (wes­james.co.uk) in west Lon­don. He has over 12 years of ex­pe­ri­ence in strength and con­di­tion­ing and re­ha­bil­i­ta­tion.

THE GOAL

‘Stand on one leg and imag­ine you’re in the mid­dle of a clock face,’ says Tubb. ‘Tap your other leg to 12 o’clock, low­er­ing your stand­ing leg into a quar­ter squat as you do, then re­turn your ex­tended leg to the mid­dle. Do this for each hour of the clock. The more sta­ble you are, the greater your “pro­pri­o­cep­tion”, the body’s “sixth sense” which co-or­di­nates your spa­tial aware­ness and limb move­ments. Good pro­pri­o­cep­tive strength means you’re more in con­trol when per­form­ing multi-plane, ex­plo­sive and sin­gle-leg ex­er­cises, which are in­volved in al­most ev­ery sport. This work­out will chal­lenge you to im­prove your pro­pri­o­cep­tion, in­te­grat­ing both your lower and up­per body, and as a re­sult you’ll be able to per­form sports more ef­fi­ciently. You’ll have more en­ergy on the foot­ball pitch and greater power in the squat rack – plus a re­duced in­jury risk.’

THE WORK­OUT

‘Per­form the six moves as a cir­cuit and do a minute of stretch­ing as ac­tive rest be­tween ex­er­cises,’ says Tubb. ‘When you start, do. For a greater chal­lenge, do the moves back to back with no rest. Aim to com­plete three rounds, build­ing up to five to en­cour­age pro­gres­sion, rest­ing for a minute af­ter each round, and per­form it once or twice a week.’

Clock face hop with sta­bil­i­sa­tion

Imag­ine you’re stand­ing in the mid­dle of a clock face. Stand on your right foot. Jump for­wards to land at 12 o’clock on your left foot. Sta­bilise, keep­ing your knee in line with your foot, then jump back to your right foot in the mid­dle of the clock. Re­peat to 9 and 7 o’clock. Switch legs and jump to 12, 3 and 5 o’clock.

Bul­gar­ian split squat

Hold dumb­bells by your sides and place one foot on a bench be­hind you. Bend your front leg, keep­ing your chest up and your core braced. Pause, then drive back up through your front foot to re­turn to the start. Make sure your knee stays in line with your foot.

Kneel­ing medicine ball wood­chop

Get on one knee, hold­ing a medicine ball with straight arms be­side your kneel­ing leg. Brace your abs and glutes and bring the ball across your body and up. Re­turn to the start. Keep your body up­right and face for­wards through­out.

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