Proprioception

Single leg balance	Equipment: none Area: 2 sq ft Directions: Stand on one leg with knee bent. Make sure form is good: chest and head should be up, the weight bearing leg doesn’t rotate or fall out to the side, and the knee doesn't wobble. Sets/reps: 3-6x, 15-60sec Modifications: Stand on pillow for added instability, rotate non-weight bearing knee in and out, rotate trunk right and left with or without a medicine ball, arms overhead with or without medicine ball doing sidebends fast, reach to floor, reach non-weight bearing leg to front/side/back.

Wobble Board	Equipment: wobble board Area: 2 sq ft Directions: place one foot on wobble board, then the other. Squat down and hold position, being sure to not touch the sides of the board to the ground. Sets/reps: 3 x 15-30 seconds Modifications: may use one or two legs, may hold squat position or perform regular squats on it, may include a medicine ball toss while holding position.

Landing from a jump	Equipment: Box or bench (optional) Area: 3 sq ft Directions: stand on one leg on the box or bench, jump off and hold the landing (no extra hops or foot shifting). Sets/reps: 3 x 6-12