What is Proprioception?
Proprioception. (prō'prē-ō-sěp'shən) The unconscious perception of movement and spatial orientation arising from stimuli within the body itself. In humans, these stimuli are detected by nerves within the body itself, as well as by the semicircular canals of the inner ear.
Proprioception is the sense of oneself. Your body has proprioceptors, which are sensors that
provide information about joint angle, muscle length and muscle tension. This provides the
brain an awareness of every body part subconsciously. Here is a quick 1 min video below on Proprioception!
Below I will be explaining the three ways I increase my proprioceptive abilities.
1. Jump Rope
The brain uses sensory information to accurately produce motor commands. Any exercise
involving coordination and movement patterns can greatly enhance the kinesthetic and spatial
awareness. Jump roping is a great way to practice spacial awareness. Similar routines such as
plyometrics and agility drills help establish connections between muscles and nerves. We are
commanding the body to perform and memorize certain movements. Over time, it becomes
easier to perform these exercises without much thought, it becomes a subconscious routine.
Jump rope combined with boxing regularly will increase the subconscious awareness.
Watch the video below to see Scott Powers demonstrate an example of a boxing drill jump rope drill.
Spin your jump rope in front, while in a boxing stance, shoot any punch over the rope, with out losing spin or get caught by the upcoming jump rope. Watch the video on top to get an idea! I will update this blog with more content later! Enjoy!
2. Boxing Mitt Work
Proprioception enables us to know where each body part is in space without having to look. One simple example would be the ability walk. This video below will show Mellissa's proprioception. Notice her bodily
movements are all from muscle memory. Standing, stepping, punching, balancing, head
movements, and overall body's position to the pads all require proprioception.
Hitting pads will cognitively increase proprioceptive demands, helping you achieve better
understanding of your body movements.
Try a FREE pad session with undefeated Pro Boxer Will "Power" Coix as teaches you his understanding on proprioceptive demands!
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3. Shadow Boxing With Eyes Closed
The last example is performing a exercise with the eyes closed. This allows other senses to be
more prominent. This allows you to perform each activity without watching the movement take
place. Shadow boxing with eyes closed is a perfect exercise to increase proprioception.
Try it out in a safe area and make sure you have enough space around you!
Now close your eyes and punch in the air. Take note on what you are feeling as you are
throwing each punch. This is a quick and one of the easiest way to enhance proprioception.
Closing your eyes will also enhance other senses and increases self awareness, more
importantly you will eventually have more intended movements.
Developing high-level proprioceptive abilities will not only improve your athletic
performance, such as footwork, combinations, and balance; but will make you more relaxed
and agile no matter what you do! Let’s learn how! Try a class today by clicking the button for a
free PBF class! Thanks for taking the time to read my blog! I hope you learned a few things
about your body's self awareness and my three exercises to increase proprioception. Please
leave a comment letting me know what you thought, and stay tuned for more fitness tips in my
Will "Power" Coix
An undefeated welterweight Professional Boxer, a Certified Personal Trainer by the National Academy of Sport Medicine. He looks to share his knowledge with every blog post! Subscribe to our blog today!
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