Clock lunge (6 directions)

Category: Strength

Level: 2

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

  • Forward (12 o'clock)
  • Diagonal forward (1 o'clock for right foot, 11 o'clock for left foot) 
  • Side (3 o'clock for right foot, 9 o'clock for left foot)
  • Backward Diagonal (5 o'clock if right foot, towards 7 o'clock if left foot)
  • Reverse (6 o'clock)
  • Curtsy (7 o'clock for right foot, 5 o'clock for left foot)

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 lunges

  • 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"

Diagonal lunges

  • 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