Lunge Stop Progression and Application:
Ian Wright, PT, DPT, SCS, OCS, CSCS
Physical Therapy Medical Director l Founder @ Competitive Advantage Athletics LLC | Doctor of Physical Therapy, ABPTS Orthopedic and Sports Clinical Specialist, Strength and Conditioning Coach (CSCS)
The only difference between this intervention and the Inline Lunge Snap down is the athlete will “rotate” 90 degrees either clockwise or counter clockwise while in mid-air.
Inline Lunge Snap down:
The patient athlete once in the initial DL snap down starting position will simply displace BOTH LE’s (a key difference from the reverse lunge intervention) far enough from each other so that they can achieve the bottom most position of a split squat or reverse lunge (the patient athlete’s retro knee should be discouraged from contacting the ground as the intent of this intervention is to improve the patient athlete’s ability to decelerate their body mass). LE’s should be roughly hip width apart with this intervention and should follow the described “LE stacking” principles outlined throughout this text. A “key” landmark for the treating clinician to look for when teaching the patient athlete this intervention is a “vertical” heel on the posterior LE.
Once the patient athlete has held the bottom most position of a snap down for a few seconds in order to demonstrate control eccentrically with the movement pattern, they will simply stand back up and “reset” to the originally outlined starting position.
I consider this intervention to be a precursor to the lunge stop intervention detailed below and urge it to be treated as such.
Lunge Stop
See description of Jumping, Leaping, Hopping Landing and Take-Off Mechanics, Standing DB/KB DL and In-Line Lunge Snap Down interventions for proper execution and cueing.
The patient athlete will take one or two “running” steps (at an intensity of that as if they were jogging) and then perform a submaximal lunge of sorts. Depending on the training age, medical history, injury history, etc. of the patient athlete, a couple of deceleration steps (to achieve a 3-step stop) prior to performing the lunge can be performed by the patient athlete. The total distance covered should not be more than approximately that of 5-10 yards.
The patient athlete should strive to contact the floor/ground with their “heel” first during initial contact with the ground (on the “lead” or anterior LE performing the lunge), while then being sure to “roll” forward onto the balls of their feet bilaterally. A “stacked” knee and hip position (a vertical line should be able to be visualized) should be clearly visualized by the treating clinician on the lunging posterior LE as well, although depending on the anthropometric characteristics of the patient athlete, the patient athlete’s posterior knee may be slightly anterior to their posterior hip.
The patient athlete at the end-range of their “lunge” position should also have some degree of a forward trunk “pitch” or “hip hinge” that allows the patient athlete’s GHJ’s to be aligned, or just anterior, to the forward LE lunging most distal aspect of their toes. This “hip hinge” should occur in unison with the above described “foot rocker” mechanics. The treating clinician or coach should be able to easily identify two “imaginary” parallel lines traveling through the patient athlete’s “lead” LE shin and their trunk if the above sequence were followed once the patient athlete achieves their “end-position” in this intervention.
LE’s of the patient athlete should be that of where the patient athlete’s ankles, knees and hips are all aligned on the respective LE. Hands of the patient athlete can be variable depending on the goal of the intervention, however, an “arm action” of the patient athlete that mimics “normal” sprinting mechanics that a patient athlete would experience at their top end speed is preferentially advocated for in this text.
Essentially, this means an arm action where the contralateral UE to the anterior, or lead, LE at end-range (when anterior, or in front, to the patient athlete’s trunk) is flexed to approximately 90-110 degrees at the elbow and 45 degrees at the GHJ, with the GHJ in slight horizontal adduction and internal rotation (to take advantage of the pectorals muscle action). Essentially, the non-working UE is flexed at all relevant joints so that the patient athlete’s UE is at a 45-degree angle relative to their torso, making it possible for the patient athlete’s wrist to be at a height approximately roughly equal to that of their chin/cheek.
The patient athlete’s ipsilateral UE to the anterior LE while at end-range should be in slight abduction and external rotation at the GHJ (to stretch the pectorals muscles, as the opposite of any muscles action is its stretch, as this allows for the patient athlete’s UE to “slingshot” back to appropriate, and previously described, “front” side mechanics through the storage of potential energy via the “stretch reflex” - much like “letting go” of a taut rubber band), with about 90 degrees of flexion at the elbow joint. The main landmark to look for in this “back end” UE position is one where the posterior aspect (triceps) of the patient athlete is roughly parallel to the ground (will probably be slightly below parallel in all likelihood). Clear separation in equal but opposite directions of the patient athlete’s UE’s should be noted when normal sprinting mechanics occur, along with a clear separation of the ipsilateral UE when compared to the contralateral LE.
Some coaches use the cue “cheek to cheek” with their athletes to teach proper arm cycling with regards to sprint mechanics. Like all cues, caution and discretion is recommended with this one, as athletes with anthropometric “outlier” characteristics will not achieve the above-described landmarks with regards to UE “arm swing” during normal sprint mechanics, leading to diminished top end speed. Also, the above landmarks are generalizations for sprinting mechanics, as the patient athlete from an “individual” perspective should always be considered before cueing and correcting deviations from the above (patient athletes with past medical or surgical history that preclude them from hitting the above landmarks, injury history, structural variance, running with an implement versus without one as in the sports of lacrosse, field hockey, etc.).
The patient athlete will repeat for prescribed sets and reps as dictated by their treating clinician.
Progress to Linear 3 Step Lunge Stop Breakdown:
https://vimeo.com/489836771
Progress to Linear 2 Cone Lunge Stop Drill:
https://vimeo.com/manage/489837102/general