Dumbbell Walking Lunge with Pause



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-Coaching Points

-Keep head in neutral position

-Hold Weights at the side and keep chest up

-Toes pointed forward

-Take long enough step so knee does not go over the toes

-When taking a step pause at the bottom

-Do not touch knee on the ground

-During the pause at bottom try to squeeze ground together with legs

-Drive non-plant leg up as fast as possible to propel out explosively after the pause

-Keep a Neutral Spine during exersise

Coaching Point to Transfer Explosiveness to Sport -

By focusing on pushing through the big toe, you will see a huge improvement in their jumping ability if you add this one component to your jumping/plyometric programs. Also, in any weight lifting movement that applies extension of all three joints (at a slow or high speed) this also must be implemented to transfer weight room performance to the field. So, in your cleans, cue the athletes to push through the big toe at the top of the pull. This is not recommended for Olympic weight lifters; however, for sports performance it would be highly recommended. The walking lunge is another example of how this should be implemented. As an athlete would push and finish off the movement at the top, all the forces must be transferred off the foot to the big toe to strengthen it and emphasize its mobility and strength at the range of motion.

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