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July 16, 2012
HOW to Warm-Up Part II

Movement Education – Lateral Lunge & Rotate

Today’s post touches on another of the key movements in our mobility complex at Sparta.  We use this in conjunction with the Band Press and Pigeon Push Up (See Sparta Point) to create a complex of movements that is perfect for opening up the 3 key areas that need mobility; the ankles, hips, and thoracic spine. All of the mobility drills that we do at Sparta are designed to improve our athletes’ angles of GRF.  This generally manifests itself in two key areas.
  • Ground contact / surface area – improved mobility primarily at the ankles and hips allows our athletes to get into better positions to maintain adequate surface area for maximal GRF at extreme angles.  (See Sparta Point)
  • Force transfer / efficiency – improved mobility in the hips and thoracic spine allows our athletes to transfer the forces that they create into the ground more efficiently (force travels in straight lines – any “bend” in the vector results in force “leaks”) to their implement (baseball) or opponent.
Try adding the lateral lunge & rotate into your warm-up or cool down in order to put yourself in the best position (posture and angles) for success.
July 16, 2012
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