Outdoor Leadership Curriculum Project

Step 1

• Cue: Deep Lunge
  • Critical features:
    • 90 Degrees:

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:

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:

Control motor movement of switching leg positions mid air.

Step 3

• Cue: Land
  • Critical Features: 
    • Spot:

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: 

• • • Control:

Maintain balance in deep squat position.

• Repeat (other leg):

Repeat process, alternating legs each rep.