# @aldrinocsing on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/DQDuyCbEkV3
- **Gondola URL:** https://gondola.cc/posts/61801913-aldrinocsing-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/71e4b1ec8e.jpg
- **Posted:** 2025-10-21T04:43:49.000+00:00
- **Account Owner:** Aldrin Buzz Ocsing (@aldrinocsing) — https://gondola.cc/aldrinocsing

## Caption

If you want to stay injury free, work on your preflexes!

Improving your preflexes isn’t about doing balance drills for the sake of it like bosu balls and balance boards because most sports don’t require this amount of balance correction (unless you’re in the circus, maybe). If anything, it only improves your ability to balance in that one-time task which has no transfer to performance in sports.

And the reason is this: when you’re in a closed and protected environment, there is usually plenty of time to correct for balance perturbances (eg proprioception training). But in sports, there is often limited time to correct for unexpected forces, surfaces and time pressure demands on the body (eg when the foot hits the ground in running or a jerk)

This is where preflexes come in. The protective mechanisms your body has to adjust for changes almost instantaneously!

Consider these things when training preflexes control:

1. TIME PRESSURE
Make sure when you’re doing drills like aquabags or wall switches, you’re thinking quick and stiff. Include drills that include the intention to move “fast” to produce the necessary co-contractions of muscles to stabilise and protect the body.

2. PERTURBATIONS USING AQUABAGS
Using aquabags immediately makes any skill open. The variability of the water in the bag will pretension muscles and build strong attractors. Just make sure you’re doing things with high force and speed to challenge the body to fail 30% of the time. That is, 3/10 reps should feel tough, challenge your balance or feel hard. Remember, no challenge = no learning

3. REDUCE MUSCLE SLACK BY LIMITING COUNTER MOVEMENTS
Muscles aren’t always on. There is always a delay between when you initiate the signal to move and movement occurring. This is called muscle slack and it’s a performance limiting factor. And we cheat all the time with swinging arms on a jump, breaking at the knees and kicking your feet on butterfly pull ups or swinging your hips on a snatch. Learn how to produce force from a dead stop by pretensioning the body and positioning the pelvis to find the optimal length for muscles to work best.

Always injured? Comment below or send me a DM!

#proformphysio

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proformphysio

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