Clock lunges: 12, 3, 6 o'clock
Category: Strength
Level: 1
3-6 reps per direction for each leg
Carla van den Berg
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Knee stacked over ankle at each lunge, moving opposing arm & leg together at each direction:
- Forward lunge (12 o'clock)
- Toes of both feet point forward
- Side lunge (3 o'clock for right foot, 9 o'clock for left foot)
- Toes of both feet point forward
- Both feet flat on the floor
- Reverse lunge (6 o'clock)
- Toes of both feet point forward
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Forward & Backward lunges
- Knee collapsing inward
- Cue "Look down: Can you see the inside of your front foot?"
- Back foot twisting
- Cue "Point toes straight ahead"
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Side lunge
- Outside edge of foot lifting off the floor
- Cue "Feet flat and sticky"
- Toes pointing outward
- Cue "Point toes straight ahead"
- Excessive forward lean
- Cue "Sit back into hips"
- Knee control
- Glute and quad activation & strength
- Hip mobility
- Single-leg deceleration mechanics in various planes of movement
- Coordination
- Exposure to different planes of motion that might occur in game