The following page discusses the importance of balance training (proprioception) and using volleyball ankle guards to prevent ankle injuries.
Have you ever noticed that quite often while you pass, you aren't watching the ball hit your arms? And when you serve a volleyball, you aren't actually watching your hand contact the ball?
This is because you have developed proprioception.
Proprioception means "sense of self".
With many repetitions and practice, you're able to sense the position and orientation of your body. This makes it a lot easier to perform various skills in volleyball.
Proprioception Improves Strength and Balance
To demonstrate your own proprioceptive skills, simply shut your eyes and bend your right elbow to a 90 degree angle.
Without looking at the elbow you should be able to identify that your elbow is actually in the 90 degree position. Now keeping your eyes closed, straighten your elbow and raise your arm above your head. Again you should be able to identify that your arm is straight and that it is above your head.
This non visual body awareness is an example of proprioception.
refers to the body's ability to sense movement within joints and joint
position. This ability enables us to know where our limbs are in space
without having to look. It is important in all everyday movements but
especially so in complicated sporting movements, where precise
coordination is essential. This coordinated movement is a result of the
normal functioning of the proprioceptive system.
Proprioception is "the physical feeling of your moving body"
Dancers know how to move smoothly while standing, sliding, and turning without bumping into other dancers.
In gymnastics, a gymnast can't land a back flip onto a balance beam without knowing exactly what their body is doing at all times.
This cool video explains how gymnasts display impressive levels of proprioception and kinesthetic awareness.
Proprioceptive training helps to improve strength, coordination, balance, and reaction time.
If you lack proprioception, you may be putting yourself at risk when making aggressive plays at the net.
While blocking and hitting, perhaps the most important thing is knowing where your feet are when landing.
Many players often think you can avoid ankle injuries by using ankle braces. If you play volleyball unaware of your body, you're at risk for injury.
Are you aware of how and where you land after hitting or blocking?
It is often said, "one of the best predictors of future injury is past injury."
Proprioception can be lost when an athlete sustains an injury.
It isn't a coincidence that people at highest risk for sprained ankles are the ones who've previously suffered sprained ankles.
Proprioception (balance) can be learned, challenged, and improved.
Ankle sprains are most often caused by a lack of balance, or proprioception.
Proprioception helps us perform better in volleyball and avoid injuries. Receptor nerves called proprioceptors are located in the muscles, joints, and ligaments.
Balance and Proprioception exercises help prevent ankle sprains.
If a volleyball player is moving into a position that could sprain his or her ankle, increased proprioception can decrease the risk by alerting the athlete to the danger.
There are mixed opinions out there on whether or not wearing volleyball ankle guards such as braces or wraps are a good idea.
Most studies show ankle braces help prevent injury.
However, many players complain about the brace slowing them down. Trainers often worry that the ankle will be weakened by the brace.
Most are in agreement that you'll get the most out of your strength training when not wearing unnecessary braces. You want to be able to move your ankle through the full range of motion while training. Braces can prevent movement.
Volleyball Ankle Braces
Since braces provide support making ankles more stable, it's even more important to do proprioceptive training.
Single leg exercises on unstable surfaces will help strengthen the ankle.
Proprioception and kinesthetic awareness aren't exactly the same thing.
Kinesthetic aware is a conscious effort to react to the situation, while proprioception is an unconscious or subconscious process.
These two mechanisms work together.
For example, in volleyball your body acts subconsciously (proprioception) to stay ready to move quickly and athletically while the mind (kinesthetic awareness) processes data regarding things such as positions of teammates, the opposition, and anything else he or she needs to make necessary adjustments.
Feeling and becoming aware of the sensations of movement, helps with learning to play volleyball, even when you're just watching someone else play. You learn not only by feeling your own movement while playing, but by watching others move when they play.
The following are popular tools used to improve stability and balance.
Airex Pad for Balance Training
Here's your chance to get creative at volleyball practice.
Create volleyball drills in practice that work proprioception.
Here are a few ideas...
The following are exercises to improve ankle proprioception.
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