Proprioceptive training seems to be the latest buzz word. The fact is though, many coaches have been practicing this type of training for years without actually realizing it.

 

What is it? Here's my explanation as it relates to the Encompass Training Program:

 

When it comes to skating performance, power, strength and endurance can only take you so far. There are other elements that must be mastered if you want to truly give the best performance you can. Two of these elements are balance and proprioceptive training. Balance is absolutely critical for good performance. Proprioception has been called the ‘sixth sense’ and is basically a mechanism (or, more accurately, a series of mechanisms) that keeps track and control of muscle tensions and movement in the body. Proprioception is achieved through muscles, ligaments and joint actions using messages that are continuously sent through the central nervous system (CNS). The CNS then relays information to the rest of the body literally ‘telling’ it how to react and with what amount of tension/action. Some of these instructions go to the brain, where more often than not they are acted on unconsciously, while others go to the spinal cord, where they are acted on automatically. There's one skater out there I have observed for years whom I believe has achieved fantastic balance and proprioception... Joey Mantia. I've watched him at practice, off skates, at meets, etc... at times it seems he has that "6th sense" when in reality, he's simply mastered how these 2 elements work cohesively together.

 

Scientists have been investigating how the senses consciously and subconsciously react with one another to control movement (known as sensorimotor research). Sports scientists now believe that sensorimotor ability and proprioception can be enhanced by specific practices.

 

I was actually introduced to proprioceptive training back in the early 80's while a physical fitness instructor at West Point Military Academy when I served in the military. However, back then the military referred to it as "relative conditioning." It was the same principle though... we were instructed to teach the officer cadets "relative conditioning" based on their sport of choice. Some cadets chose fencing, some boxing, etc but most chose running. Our drills were designed primarily around the sport-specific sport of running. This type of training was emphasized once again when I was a member of the Army Biathlon team. We'd incorporate heavy rucksack drills with and without skis on then be expected to bring our breathing and heart rates down so that we could fire at targets with more precision. After a while our bodies acclimated themselves to this type of activity... it was nothing to ski a hard 5 miles them bring our heart rate down to a normal range within 30 seconds before firing on targets.

 

The rule of training specificity states that the greatest sports improvement gains will be derived from the most sport specific exercises for that sport. For example, a skater will get greater returns from plyometric training, in comparison with weight training. Don't misunderstand me here... weight training can and does benefit speed skaters when performed using the right exercises at the appropriate times of the year. However, the Encompass program will concentrate on 2 things where proprioceptive training is concerned:

 

1) Emphasis on combining skate-specific exercises/movements and balance drills to improve overall proprioceptive ability;

 

2) Second stage emphasis on combining targeted muscle groups, skate-specific exercises and movements/balance drills.

 

An example of a drill using #1: The skater performs a forward skate leap. However, when he lands, instead of immediately bounding right into the next skate leap, we instead change the drill so that upon landing, the skater actually performs somewhat of a squat (while counting to 5... down 1 thousand, 2 thousand, 3 thousand, up 4 thousand, 5 thousand). When the skater reaches the start position again, the skater then bounds. This type of drill forces the joints, ligaments and muscles to work together... when the squat portion of the drill is performed slower than the bound portion, the body begins to teach the brain what is required to perform the next move (bounding) with maximum effort. You are also balancing on one side for extended periods of time improving your coordination specific to this exercise which is specific to speed skating (such as when you power stride during a straight-away). After numerous weeks of repetition with this type of training, your brain body begins to "automatically" tell your body how and when to employ the right mechanics to perform this action.

 

An example of #2 might be adding an exercise that targets a specific muscle group such as the quad by adding a squat with weights just before performing the above exercise. For example... a skater might wear a weight vest or hold a 30lb dumbbell in each hand, perform 5 alternating squats with each leg, then go directly into forward skate leaps using the above instructions for balance and proprioceptive training effect.

 

In the above exercise, the forces going through the skater's prime mover leg muscles (quad/glute/hamstring) need to be controlled by the stabilizing muscles. The more effective these muscles are, the more effective the power output will be from the prime movers.

 

When you think you're just working on the quad / glute / hamstring...

 

 

Proper balance and proprioceptive training drills will "call upon" and "teach" the following muscles to react in support of the larger muscle groups illustrated above...

 

 

Another way of looking at proprioceptive training is this... think of a skate. The boot, frames and wheels are the major components of the skate. However, in order for that skate to perform optimally, the bolts that hold the boot to the frames must be tight, the frame must be centered to the skaters liking and the bearings must roll freely. These "simple components" all need tweaking in order for the skater to perform optimally. Once all these things are in order, the skater then needs good balance before they can proceed... now do you get the idea?

 

So, in summary, it's the tweaking of muscles, ligaments, tendons and body components in support of sport-specific movements that we will focus on when we refer to "Proprioceptive training.

 

Coach Steve