Proprioception - sharper turns, improve your tricks

Proprioception is a fancy way of knowing where your body is in time and space. I am amazed that our bodies have this super power to be able know (without looking) where each part of the body is relative to itself and to the earth. I recently finished a book about Marla Streb, a pro female racer and my new idol, who after winning a gold medal in the X-games in downhill mountain biking, continued to improve her performance with strength training and specifically proprioception. Racing downhill at 40 mph and then hitting a jump, her body's proprioception has to be completely on - to say the least.

A few simple ways to start improving your own proprioception.

level A - get started

stand tall on your feet (separated hip distance and be sure your feet are parallel) and lift one leg up in front of you/then switch. Now try the same exercise with your eyes closed. do you see how your ankle moves this way and that?!!! isn't that cool?!!! try again and engage your core. practice a few times and your balance will improve.

level B - warmed up

one-legged squats are a fun way to improve your balance while improving your strength. this exercise requires a lot of body awareness not just in your legs, but your hips and core. use a chair to get the right alignment - place it about two feet behind you. then place your hands on your waist so you can feel your core. lift your leg (as in level A) and then sit onto the chair. Repeat 10 times but just hover over the chair.

caution: don't do if you have knee problems. this can put too much pressure on the knee joint.

Add these tips to your current training program. Do bicep curls with one leg, add weights to your 1-leg squats, or do the 1-legged squats on a Bosu.