Purpose: This exercise develops flexibility of the hip flexors and trunk muscles. Starting Position: Straddle stance with hands on hips.
• On the command, “Ready, STRETCH,” take an exaggerated step backward with the left leg, touching down with the ball of the foot. This is the same position as Count 1 of The Rear Lunge in Conditioning Drill 1. Hold this position for 20 seconds.
• On the command, “Starting Position, MOVE,” assume the Starting Position.
• On the command, “Change Position, Ready, STRETCH,” take an exaggerated step backward with the right leg, touching down with the ball of the foot. This is the same position as Count 3 of The Rear Lunge in Conditioning Drill 1. Hold this position for 20 seconds.
• On the command, “Starting Position, MOVE,” return to the Starting Position.
Check Points:
❑ Maintain straightness of the back by keeping the abdominal muscles tight throughout the motion.
❑ After the foot touches down on Positions 1 and 2, allow the body to continue to lower.
❑ Lunge and step in a straight line, keeping the feet directed forward. Viewed from the front, the feet are shoulder width apart, both at the Starting Position, and at the end of Positions 1 and 2.
❑ Keep the forward knee over the ball of the foot on Positions 1 and 2. Precautions: When lunging to the left or right do not let the knee move forward of the toes.
• On the command, “Ready, STRETCH,” take an exaggerated step backward with the left leg, touching down with the ball of the foot. This is the same position as Count 1 of The Rear Lunge in Conditioning Drill 1. Hold this position for 20 seconds.
• On the command, “Starting Position, MOVE,” assume the Starting Position.
• On the command, “Change Position, Ready, STRETCH,” take an exaggerated step backward with the right leg, touching down with the ball of the foot. This is the same position as Count 3 of The Rear Lunge in Conditioning Drill 1. Hold this position for 20 seconds.
• On the command, “Starting Position, MOVE,” return to the Starting Position.
Check Points:
❑ Maintain straightness of the back by keeping the abdominal muscles tight throughout the motion.
❑ After the foot touches down on Positions 1 and 2, allow the body to continue to lower.
❑ Lunge and step in a straight line, keeping the feet directed forward. Viewed from the front, the feet are shoulder width apart, both at the Starting Position, and at the end of Positions 1 and 2.
❑ Keep the forward knee over the ball of the foot on Positions 1 and 2. Precautions: When lunging to the left or right do not let the knee move forward of the toes.
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