Clock lunges (3 directions)

Category: Strength

Level: 1

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

 

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"

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