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Movement Preparation

Dynamics

Movement Preparation: Knee Hug and Lunge

• This is a variation of a walking lunge, performed on both sides

• Lift up one knee, grasp with both hands, and pull to chest

• Then take a big step with the same leg and descend into a lunge

• Ensure the knee is over the toes and the trunk remains vertical

• Ensure trailing knee does not touch the ground in lunge position

• Stand up, take a couple of normal steps, and repeat with opposite leg

• Aim for lunges of equal depth and length, right and left sides

MODIFICATION:
1. If too complex, separate the activity into two activities at first.
2. Once athletes are comfortable with both movements, combine into single activity.