Clock lunges (3 directions)

Knee stacked over ankle at each lunge, moving opposing arm & leg together at each direction:

• Forward lunge (12 o'clock)
  • Toes of both feet point forward
• Side lunge (3 o'clock for right foot, 9 o'clock for left foot)
  • Toes of both feet point forward
  • Both feet flat on the floor
• Reverse lunge (6 o'clock)
  • Toes of both feet point forward

Forward & Backward lunges

• Knee collapsing inward
  • Cue "Look down: Can you see the inside of your front foot?"
• Back foot twisting
  • Cue "Point toes straight ahead"

Side lunge

• Outside edge of foot lifting off the floor
  • Cue "Feet flat and sticky"
• Toes pointing outward
  • Cue "Point toes straight ahead"
• Excessive forward lean
  • Cue "Sit back into hips"

• Knee control
• Glute and quad activation & strength
• Hip mobility
• Single-leg deceleration mechanics in various planes of movement
• Coordination
• Exposure to different planes of motion that might occur in game