Clock lunges: 2, 5, 7 o'clock
Category: Strength
Level: 2
3-6 reps per direction on each leg
Carla van den Berg
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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