PREPARATION DRILL, EXERCISE 7: FORWARD LUNGE
Purpose: This exercise promotes balance and develops leg strength (Figure 8-7).
Starting Position: Straddle stance with hands on hips.
Cadence: SLOW
Count:
- Take a step forward with the left leg (the left heel should be 3 to 6 inches forward of the right foot). Lunge forward, lowering the body and allow the left knee to bend until the thigh is parallel to the ground. Lean slightly forward, keeping the back straight.
- Return to the starting position.
- Repeat count one with the right leg.
- Return to the starting position.
Check Points:
- Keep the abdominal muscles tight throughout the motion.
- On counts 1 and 3, step straight forward, keeping the feet directed forward. When viewed from the front, the feet maintain their distance apart both at the starting position and at the end of counts 1 and 3.
- On counts 1 and 3, the rear knee bends, but does not touch the ground. The heel of the rear foot should be off the ground.
Precautions: This exercise is always performed at a slow cadence. On counts 1 and 3, move into position in a controlled manner. Spring off of the forward leg to return to the starting position. This avoids jerking the trunk to create momentum.