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LTAD - a critique
Demands of the game
Profile of players
Functional screening
Resistance training
Speed and agility training
Integrated game conditioning

Screening the lunge pattern

Progressive corrective strategies

A continuum of progressive challenges starting with developmental exercises such as the bridge and variations to assisted exercises such as lunging with bands and hip flexion in standing with bands and progression to body weight lunges or variations and eventually to dynamic plyometric variations is recommended in enhancing the forward lunge movement pattern. We also outline in our resistance training module a number of exercises that may be incorporated into a lunge pattern development sequence and the reader may want to use a number of these exercises in the specific individual player programme.

Figure 3. Continuum of exercise progression for developing forward lunge pattern.

Joint development
  • Stretches for: quadriceps, hip flexors, gastrocnemius and soleus, peroneals, quadratus lumborum, Iinternal and external obliques, external and internal hip rotators, ITBand, pectorals, upper trapezius, neck extensors
  • Strengthening for: vastusmedialis, gluteals, T-spine extensors, deep cervical flexors
  • Movement patterns: on back tube pulling and hip/knee flexion, bridge with tube activation of gluteals, marching lunge
Assisted pattern development
  • Lunge with band support, band pull during standing hip flexion
  • Resistance band stability for inward moving knee
Body weight
  • Reverse lunge, T-stance, giant lunging reverse and forward
External load
  • Medicine ball squeeze, reverse and forward lunge, dumbbell reverse and forward lunge, kettlebell goblet hold reverse and forward lunge, barbell across shoulders reverse and forward lunge
Eccentric and isometric hold
  • Drop from lunge to split lunge and hold, drop from standing to split lunge and hold
  • Split jumps, squat jump into split lunge

Table 5. Progression for better forward lunge pattern development.