The lunge motion is a movement that will be used multiple times throughout the course of a game. For example, when a player attacks out of the triple threat, they use a motion similar to a lateral lunge. Also, along with it being a specific game movement, lunges are great for strengthening the player’s legs and opening up their hips and core area. This is important because to be athletic, the player needs to play low and generate power and explosiveness from their movements.
This basketball exercise can be done on the court or in the weight room, and to make it more difficult, you can add weights as well. You must spend your basketball training time not only on the court working on your skills, but that you also spend the time needed working on athleticism. This will help you to better use the moves and skills that you are developing on the court.
Basketball Exercise Overview
Exercise Name: Linear and Lateral Lunge Exercise
Equipment Needed: Dumbbells (optional).
Similar Basketball Exercises and Resources
Goals of the Exercise
- Develop leg strength and work on flexibility in the hip and core area.
Coaching Points
- Keep your back straight as you lunge forward, and don’t let your knee extend out past the front of your toes.
- As you drop down, you want the top of your front thigh to be parallel to the ground.
- Control your speed going up and down, and stay at a steady pace.
Basketball Exercise Instructions
Linear
- Start standing with your feet together.
- Step out forward with one foot 2-3 feet and squat down to the ground (both knees should make a 90-degree angle).
- Stand back up and bring your foot back in.
- Alternate which foot steps out and repeat
Lateral
- Start standing with your feet together.
- Step out laterally with one of your feet, and as you do, squat down (keep weight on your heels).
- Stand back up and bring your feet together again.
- Repeat the movement, but this time with the opposite foot.
