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Clock lunges: 2, 5, 7 o'clock

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Level: 2

3-6 reps per direction on each leg

Carla van den Berg

  • Knee stacked over ankle at each lunge, moving opposing arm & leg together to lunge in each direction:

  • Diagonal forward (2 o'clock for right foot, 10 o'clock for left foot) 
  • Backward Diagonal (5 o'clock if right foot, towards 7 o'clock if left foot)
  • Curtsy (7 o'clock for right foot, 5 o'clock for left foot)
  • Lead knee collapsing inward
  • Cue "Look down: Can you see the inside of your front foot?"
  • Back foot twisting
    • Cue "Point toes straight ahead"
  • Outside edge of foot lifting off the floor
    • Cue "Feet flat and sticky"
  • Excessive forward lean
    • Cue "Sit back into hips"
  • Toes of 'back'/straight leg point inward
    • Cue "Back foot doesn't move"
  • 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