Ankle and foot · Motor control

Proprioceptive Sprint with Arm Movement

Proprioception sprint with arm movement, 3 sets, 30 seconds, rest 30 seconds

Listen to the instructions

How to do the exercise

Sets: 3

Duration: 30 seconds per set

Rest: 30 seconds between each set

Description: In a standing position, perform a sprint in place by quickly lifting your knees while dynamically and controlled swinging your arms. Focus on stability and control of your feet and ankles with each step.

Tips: Keep your torso upright and engage your abdominal muscles to maintain balance. Ensure your foot placements are light and precise to enhance proprioception.

Progression: Gradually increase the sprint duration up to 45 seconds or reduce rest time to 20 seconds as the exercise becomes easier.

At a glance

Goal: Motor control
Level: Intermediate
Equipment: none
Starting position: Standing, feet flat on the ground, stable posture
Clinical goal: Improve motor control and proprioception of the foot and ankle
Also known as: Sprint on the spot with arms, Proprioceptive sprint, Controlled in-place running

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

acute foot or ankle pain
severe ankle instability

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.