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Übung: Knie umarmen - Ausfallschritt vorwärts - Rumpfrotation

In this modification of the Forward or Walking Lunge the athlete actively stretches the musculature of the groin, hips, and torso.
This exercise can be incorporated into warm-up and cool-down programs, mobilization training plans, and pre-game preparation training.

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Primär trainierten Muskelgruppen: Lunge Phase: Gluteus Medius & Maximus, Quadriceps (Rectus Femoris, Vastus Lateralus, Vastus Medialus, Vastus Medialus Oliquus) Hamstrings (Biceps Femoris, Semimembranuous & Semitendinuous), Abdomen and Core.
Torso Rotation Phase: Abdomen, Obliques, and the deep muscles in the back and groin
Übungstechnik: Starting Position Lift right knee to chest and grab below knee with hands, pulling right knee to chest while contracting left glute.
Step forward into lunge with right leg
Rotate trunk to the right, placing left elbow on the outside of the right knee
Relax torso and step into next stretch
Coaching Keys
Keep chest up, contract glute of the leg you are standing on, do not let front knee slide past foot contract back glute during lunge, do not hyperextend low back during twist.
You Should Feel It
Stretching the glute and hamstring of front leg and hip flexor in back leg
Stretching both groins, back leg hip flexor, front leg glute and hamstring
Optionen zur Übung Progression: An athlete can progress the difficulty of this exercise by increasing the length of the lunge, shortening rest durations between sets, increasing the number of sets completed, or by adding other elements of instability (walking along a line on a soccer field).
Progressions should only be made once correct technique is achieved.


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