Basic Proprioception Exercises
Basic balance and proprioception exercises on a mat to improve ankle and knee stability.
How to play
- Balance on one foot, 20 seconds per leg.
- The same with eyes closed.
- On one foot, pass a ball around the waist.
- Gentle single-leg hops and stick the landing.
Rules
- Stay near a wall or a partner.
- Clean surface with no obstacles.
Variations
Easier
Both feet, eyes open.
Standard
Four exercises.
Harder
On a folded mat or unstable surface.
Adaptations
- Poor balance: hand on the wall.
- Limited mobility: seated balance.
Learning goals
- Improve joint stability.
- Prevent ankle and knee injuries.
PatioLab has "Basic Proprioception Exercises" and 599 more activities ready to drag into your lesson and run from your phone in the gym.
More warm-ups for Middle School
4v1 Warm-up Rondo
4v1 rondo: four players keep possession inside a square while one player tries to win the ball.
5v2 Technical Warm-up Rondo
5v2 rondo to warm up with the ball: five keep possession while two try to win it.
Activation Ball Relays
Ball relays in which each runner completes a course dribbling with the hand, dribbling with the feet or passing, depending on the round.
Activation with Agility Ladder
Agility ladder warm-up: footwork patterns of increasing difficulty to coordinate and activate.
Active Chain Stretching
Linked active stretches from feet to head, holding each position for just a few seconds with smooth movement.
Active Corners
Active corners: each corner of the area has an exercise; students run to the corner called and do that exercise.