Alternating Lunge Jumps
Recommended Workout: 1 set, 15 reps each leg
Step 1
- Cue: Deep Lunge
- Critical features:
- 90 Degrees:
- Critical features:
Position MCP(metacarpophalangeal), ankle, knee, and hip joints at 90°.
Front Leg: 90° hip flexion, 90° knee flexion, 0° MCP extension.
Back Leg: 0° hip flexion, 90° knee flexion, 90° MCP extension.
- Spine Perpendicular:
Align spine to be up right and perpendicular with ground.
Step 2
- Cue: Explode
- Critical Features:
- Power:
- Critical Features:
Takeoff by jumping with fast twitch muscle fibers of the push leg muscles (gluteus maximus/ minimus, quadriceps, gastrocnemius/ soleus)
- Equal Pressure:
Make sure the force is consistent and equal between legs (landing in a different spot provides improper form feedback)
- Cue: Air Switch
- Critical Features:
- Coordination:
- Critical Features:
Control motor movement of switching leg positions mid air.
Step 3
- Cue: Land
- Critical Features:
- Spot:
- Critical Features:
Locate the ground in relation to your body and feet.
- Give:
Decelerate the force from impact by “giving” with the landing in a deep lunge position (different front leg from initial rep).
- Cue: Reset
- Critical Features:
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- Control:
-
Maintain balance in deep squat position.
- Repeat (other leg):
Repeat process, alternating legs each rep.