Here is a simple drill to improve proprioception in your hips, knees and ankles. (Proprioception is your sense of your body in space.)

Test

Range of motion (ROM) baseline:
* Forward fold with straight legs (touch your toes or the floor)
* Hip rotation to each side with feet under hips and palms together in front of you

Drill

27 squats – 1 squat each in 27 different foot positions. Some positions will be easier than others. Squat as far as feels comfortable.
* 3 toe directions – straight ahead, toes out or toes in
* 3 foot widths – shoulder, wide or narrow
* 3 foot alignments – side by side, left foot more to front, right foot more to front
* Put them all together – the combination adds up to 27 different positions

Retest

After each set of 9 different squats, determine whether your ROM changed:
* Forward fold with straight legs (touch your toes or the floor)
* Hip rotation to each side with feet under hips and palms together in front of you

Improved ROM = drill works well for you. It will improve your performance.
Decreased ROM = drill is very challenging at this time. This is a rehab drill.

How to use this drill

Try the squats in different foot positions to find out which relax you (performance drills) and which tighten you up (rehab drills). Do rehab drills when being a bit stressed is OK for you or do rehab drills followed by a performance drill.

Which squats feel most comfortable for you?