Hello, and I would like to welcome everyone to my new Blog! This is the brand-new format of my "Lightning Bolt Series," and we are happy to have you! I am sure you will find the information on this blog to be as informative and as educational as the old format, but much more colorful and exciting. Hey, we even have a video today! I also invite all of you to take full advantage of the "Blog capabilities," and post a comment at the bottom. I would love to know what you think of the content and of the overall format. Enjoy...
THE STATIONARY STRETCH LUNGE
A lot of times, I get asked the question, "If you could do only one exercise in the weightroom, what would it be?"
Well, in terms of the weightroom?.. I'll save that for another post (haha)!
But if you are asking about a dynamic warm-up drill? Here is my answer:
THE STATIONARY STRETCH LUNGE
In terms of "bang-for-your-buck," this one has it all! Remember the 3 goals of any good warm-up routine:
- Lengthen the tendons and muscles to reduce the risk of tearing or pulling injuries
- Raise the body's core temperature
- Excite the "mind-body link", to energize the athlete so they feel ready to compete
Because of the great range of motion in your lower body musculature that this deep-lunge position demands, there is a tremendous amount of stretching and lengthening going on in some key areas with this drill: glutes or hip extensors, hip flexors, your groin or hip adductors, hamstrings, and the muscles of your upper and lower back. That's a lot out of one exercise!
The deep position, the shifting, and the large amount of musculature that is called upon to execute this drill automatically means that this is a great one to raise your overall core temperature. And lastly, just from using this drill with countless amounts of athletes, I have seen everyone stand up from it to say that they feel loose and pumped up. You can tell on their expressions that they are energized and ready to perform!
The video shows 3 "shifts" for one side of your body, then a step to the other side of your body to go into 3 more "shifts." To get the full warm up effect, I would suggest 5 each side. Also, a key coaching point is to attempt to get your full forearm to touch the ground, inside your foot's instep. Your flexibility may not allow this deep range at first, but keep trying!
This is just one great drill, and to truly get an all-encompassing warm-up, should be combined with other movements. But add this one in today, to electrify your whole routine!
Yours in Strength,
Jesse
PS. For some other great warm-up tips, check out the Coach's Corner page at www.worldwidesportsperformance.com!
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