Training doesn’t have to be complicated. Kids, as well as adults, can get caught up in thinking that more is better. If the drill is more complex and has more moving parts, the thought process is that drill is more beneficial than something more straight-forward. However, that isn’t always the case. What if I told you I could help you work on your strength, balance and flexibility by only taking one-step? I hope you answered yes because in this month’s training tip, my son Will and I are going to do just that by showing you how to properly execute the “Front Lunge.”
First, you want to stand up nice and tall. Next you want to take a big step forward with one leg, and then drop your hips down toward the ground. You can stop lowering yourself when the back knee is three to six inches away from the floor. Be sure to keep your front knee of the leg you step forward with behind the toe, making a 90-degree angle. Also, make sure your knee is not caving in towards the center of your body. The last step is to bring your arms forward and up over your head, while squeezing the glute (butt) muscles. To get an extra stretch of the hip flexors you can rotate your hips forward and up a bit. Hold this position for three to four seconds.
I coached youth football and basketball this past year and we incorporated this into all of our warm-ups before each practice. Now you can take this tip and incorporate it into your own warm-ups and training routine to help take your game to the next level.