Course: PHRE 5003 – High Performance Training |
Movement Pattern: Lower Body |
Target: Gluteals |
Synergist(s): Gastrocnemius, Hamstrings, Quadriceps |
Exercise |
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Regressions: |
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Progressions: |
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Key Teaching Points |
Expectation: [if 456 equals=”Supervised Practice”]Supervised Practice [/if 456][if 456 not_equal=”Supervised Practice”]Independent Learning[/if 456] |
[579] |
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Description: |
- Assume a lunge position with one leg forward (hip and knee joints flexed to approximately 90) and the other behind the midline of the body.
- Begin with a countermovement (swing arms back).
- Explosively jump up, the arm arms to assist as needed. While off the ground, switch the position of the legs. Maximum height and power should be emphasized.
- When landing, maintain the lunge position (opposite leg forward) and immediately repeat the lunge.
N.B. Do not land in too deep of a lunge, as the stretch-shortening cycle may not be able to effectively contribute to subsequent jumps.
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Common Error(s): |
Valgus knees | Torso collapses forward | Not engaging core |
Spotting: |
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