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Your Sixth Sense

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Proprioception: The ability to sense where your body is in relation to its environment.

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Stand with your upper body facing12 o’clock and your toes and kneesturned to 10 o’clock. Drop into a halfsquatposition.

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Then jump up, keepingyour upper body facing 12, but twistingyour lower body so that you landwith your knees and toes facing twoo’clock. Jump again immediately,twisting your body in midair back tothe starting position.

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Jump with two feet as quickly as youcan, and land only once between ropeturns. Do three one-minute intervals.As you improve, mix it up with singleleg,side-to-side or high-knee jumps.

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Caution: This drill is only for experiencedathletes who’ve been followinga strength and plyometric program forat least six weeks. Stand on a box orstep 12to 24inches high.

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Jump to theground, landing on two feet and flexingyour knees. Explode upward immediately,bounding forward and landing onboth feet. Bound forward twice more,springing up immediately after eachjump. Do three sets.

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Stand on your right leg with your kneeslightly bent. Hold your left foot upbehind you. Keep your back flat, bendyour right knee, and touch the floorwith your left hand (touch your shin ifyou can’t reach the floor).

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Return tothe starting position. Do two sets of 10reps with each foot. As you improve,try it on a balance board.

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Step forward with your left foot anddrop into a lunge position until your leftthigh is parallel to the ground. Your leftknee should be directly above your leftankle. Keep your left foot planted, andpump up and down for a total of eightreps. Switch legs and repeat. After practicingon the ground, plant your frontfoot on a balance board or Dyna-Disc.Do two sets of 10 reps with each leg.

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Simulate a ski turn by dropping into asemi-squat, keeping your torso uprightand facing forward, and rolling yourankles as you would in your boots.Hold for five seconds. Lift slightly, andthen drop again as you roll your anklesthe other direction for one repetition.After practicing on the ground, do twosets of eight reps on a balance board.