Exercise Highlight REVERSE LUNGE TO PLYOMETRIC SPRINTER-START

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Exercise highlight: Reverse lunge to plyometric sprinter-start. J. Aust. Strength Cond. 21(4)5-13. 2013 ASCA. Exercise Highlight REVERSE LUNGE TO PLYOMETRIC SPRINTER-START Ronald L. Snarr, M.Ed.

1 Exercise highlight: Reverse lunge to plyometric sprinter-start. J. Aust. Strength Cond. 21(4) ASCA. Exercise Highlight REVERSE LUNGE TO PLYOMETRIC SPRINTER-START Ronald L. Snarr, M.Ed., CSCS, Ryan Eckert, NSCA-CPT SUMMARY This column provides a detailed description, photographs, and videos of the proper exercise technique for the progression of athletes from a reverse lunge to a plyometric sprinter-start. TYPE OF EXERCISE The reverse lunge is a lower-body, multi-joint exercise designed to increase muscular capacity of the lower extremities and can be progressed into a plyometric sport-specific movement. This exercise will provide benefits to athletes in which lower-body strength, power, and mobility is required. These types of sports may include football, basketball, sprinters, rugby, as well as many others. MUSCLES INVOLVED Primary muscles used during this exercise: Quadriceps group (Rectus Femoris, Vastus Lateralis, Vastus Intermedius, Vastus Medialis), Gluteus Maximus, Hamstrings group (Semimembranosus, Semitendinosus, Biceps Femoris) BENEFITS OF THE EXERCISE The reverse lunge (RL) is a functional bodyweight exercise that is designed to increase muscular strength and endurance, as well as stability, in the lower extremities (1,4). However, by adding in simple plyometric progressions, this exercise becomes a more advanced, sport-specific movement. The RL requires a co-contraction of the quadriceps, hamstrings, and gluteal musclesin order to complete the movement (4,5,6). Commonly performed during rehabilitation, lunges provide a necessary strength balance between the quadriceps and hamstrings (1,4,5). This balance in strength and endurance may lead to an increase in sports performance, as well as injury prevention (3). Once proper technique has been achieved with the reverse lunge, two progressions are provided for a further challenge to the athlete, as well as mimic a more sport-specific movement (e.g., sprinter-start). The proper technique of the reverse lunge with a plyometric sprinter-start progression is described as follows. EXERCISE TECHNIQUE Starting Position Assume a fully erect standing position with feet hip-width apart and the hands resting by the sides (see Figure 1). The head and spine should be in neutral position and should remain there throughout the movement. Figure 1 - Starting and ending position of the reverse lunge. 38

Split the weight of the body evenly between the two feet. During this movement, the front and back legs are near full extension. The head and spine should remain in neutral position.

2 Reverse Step To Split Stance Take a step backwards with one foot into a spilt-stance position. Keep the front foot in full contact with the ground while the back foot plantarflexes at the ankle so that only the ball of the foot is in contact with the ground (see Figure 2). Split the weight of the body evenly between the two feet. During this movement, the front and back legs are near full extension. The head and spine should remain in neutral position. Figure 2 - Reverse step to split stance. Descent (Downward Movement) From the split stance, inhale while flexing the forward hip as well as both knees. Be sure to keep the body weight evenly distributed between the feet. While descending into the lunge, be sure to keep the front foot in full contact with the ground while the back foot remains on the ball of the foot. Continue flexing at the hip until both knees reach approximately 90 degrees of flexion (see Figure 3). Avoid making ground contact with the knee. The head and spine are to remain in neutral position throughout the descent. Figure 3 - Mid-position/bottom of descent. Ascent (Upward Movement) Exhale while extending the forward hip and both knees. While ascending, maintain proper foot positioning (i.e., front foot in full contact with ground and rear foot on ball of foot). Continue to extend the hip and knees until they approach near full extension (see Figure 2). 39

Be sure not to lock out the knees during this phase. As near full extension of the hip and knees is reached, take a step forward to the initial starting position (see Figure 1).

First Progression During the ascent, while approaching near full extension of the hip and knees, quickly flex the rear leg at the hip and knee.

3 Be sure not to lock out the knees during this phase. As near full extension of the hip and knees is reached, take a step forward to the initial starting position (see Figure 1). The head and spine should remain in neutral position throughout the ascent. First Progression During the ascent, while approaching near full extension of the hip and knees, quickly flex the rear leg at the hip and knee. Continue flexing the hip and knee past neutral until they reach approximately 90 degrees (see Figure 4). Once 90 degrees of the hip and knee are reached, reverse the movement and extend at the hip and knee until the leg reaches the initial starting position (see Figure 1). The head and spine should remain in neutral position throughout the first progression. Figure 4 - First progression Knee up. Second Progression As the hip and knee opposite to the front leg are flexing, simultaneously jump from the ground with the front leg into a plyometric sprinter-start (see Figure 5). After jumping from the ground, land on the same leg in a slightly flexed position at the hip and knee in order to absorb the impact of the weight of the body. After landing on the ground, extend the opposite hip and knee until starting position is reached (see Figure 1). Be sure to keep the head and spine in neutral position throughout the second progression. Figure 5 - Second progression Plyometric sprinter start. 40

ARM MOVEMENTS During lower-body plyometric exercises, simultaneously performing quick arm movements is important in initiating momentum and engaging the trunk to aid in power development.

4 ARM MOVEMENTS During lower-body plyometric exercises, simultaneously performing quick arm movements is important in initiating momentum and engaging the trunk to aid in power development. Therefore, the following arm movement techniques are advised while executing the reverse lunge to plyometric sprinter-start. Maintain approximately 90 degrees of elbow flexion in both arms throughout the arm movements. While descending into the reverse lunge, simultaneously flex at the shoulder opposite of the front leg to approximately 45 degrees (see Figure 3). The arm ipsilateral to the front leg will slightly hyperextend at the shoulder. While ascending from the reverse lunge, simultaneously flex at the shoulder ipsilateral to the front leg to approximately 45 degrees while extending at the opposite shoulder until slight hyperextension is reached. Video 1 Reverse lunge. Video 2 Reverse lunge with 1 st progression. Video 3 Reverse lunge with 2 nd progression (Plyometric sprint-start). 41

SETS & REPETITIONS In order to determine the correct exercise prescription, the following variables must match the desired outcome of the athlete, as well as their training status.

5 SETS & REPETITIONS In order to determine the correct exercise prescription, the following variables must match the desired outcome of the athlete, as well as their training status. The guidelines below were developed by the National Strength and Conditioning Association (2). Power: 2-6 sets, 3-6 repetitions, 2-5 minute rest period (intermediate and advanced training status individuals only) Strength: 3-5 sets, 6 repetitions, 2-5 minute rest period Hypertrophy: 3-5 sets, 6-12 repetitions, second rest period Endurance: 2-3 sets, repetitions, 30 second rest period When the desired goal is strength, hypertrophy, or endurance, novice individuals should perform 1-3 sets. Intermediate and advanced athletes are recommended to perform 3 or more sets while demonstrating proper exercise technique. In terms of progress, once an athlete is able to complete the desired volume of sets and repetitions, the following advanced variations are advised. ADVANCED VARIATION Once an athlete can perform the plyometric sprinter-start without a breakdown in technique for the recommended number of sets and repetitions then two advanced variations may be advised. The first variation includes the use of either a weighted vest or dumbbells (db s). If dumbbells are to be utilized, the athlete will perform the movement as instructed above, while holding equal weighted db s with arms fully extended by the sides throughout the movement (see Figure 6). The second variation includes the incorporation of a TRX Suspension Trainer where one foot is placed within the foot strap (see Figure 7). This is considered an advanced variation due to only one contact point with the ground throughout the movement. Athletes and coaches should be aware of the additional balance and joint stabilization required to perform this exercise. Therefore, only advanced athletes should attempt this variation. The athlete should also begin with the basic exercise (i.e., reverse lunge) and build up to the plyometric sprinter-start using the suspension device. The TRX progression will further challenge the athlete with a likely transfer into sports performance. Figure 6 - Advanced Variation Reverse Lunge with Dumbbells. 42

Figure 7 - Advanced Variation - TRX Suspension Trainer. Video 4 Advanced variation (Plyometric sprint-start with dumbbells). Video 5 Advanced variation Suspension device.

The reverse lunge with a progression to a plyometric sprinterstart is useful in most training programs in which an explosive first movement is desired.

6 Figure 7 - Advanced Variation - TRX Suspension Trainer. Video 4 Advanced variation (Plyometric sprint-start with dumbbells). Video 5 Advanced variation Suspension device. PRACTICAL APPLICATION The Reverse Lunge to Plyometric Sprinter-Start can assist athletes in multiple ways, such as increasing strength, mobility, power, and quickness in the lower extremities. The reverse lunge with a progression to a plyometric sprinterstart is useful in most training programs in which an explosive first movement is desired. Sports that may benefit from this exercise include track, soccer, football, and rugby. By incorporating exercises that consist of a co-contraction between the quadriceps and hamstrings, a greater balance in the lower extremities will occur, reducing the risk of injury (4,5). Therefore, including this basic exercise with sport-specific progressions may be beneficial for various athletes. 43

7 REFERENCES 1. Boudreau, S.N., Dwyer, M.K., Mattacola, C.G., Lattermann, C., Uhl, T.L., & McKeon, J.M. Hip-muscle activation during the lunge, single-leg squat, and step-up-and-over exercises. Journal of Sport Rehabilitation. 18: Coburn, J., W. & Malek, M., H. (Eds.). NSCA s Essentials of Personal Training. 2 nd ed. Champaign, IL: Human Kinetics; Ekstrom, R.A., Donatelli, R.A., Carp, K.C. Electromyographic analysis of core trunk, hip, and thigh muscles during 9 rehabilitation exercises. Journal of Orthopaedic & Sports Physical Therapy. 37(12): Hefzy, M.S., al Khazim, M., Harrison, L. Co-activation of the hamstrings and quadriceps during the lunge exercise. Biomedical Sciences Instrumentation. 33: Jonhagen, S., Halvorsen, K., &Benoit, D.L. Muscle Activation and length changes during two lunge exercises: implications for rehabilitation. Scandinavian Journal of Medicine & Science in Sports. 19(4): Pincivero, D.M., Aldworth, C., Dickerson, T., Petry, C., Shultz, T. Quadriceps-hamstring EMG activity during functional, closed kinetic chain exercise to fatigue. European Journal of Applied Physiology. 81:

BARBELL HIP THRUST. Eckert, RM 1 and Snarr, RL 1,2

BARBELL HIP THRUST. Eckert, RM 1 and Snarr, RL 1,2 Eckert, RM and Snarr, RL. Barbell hip thrust. J Sport Human Perf 2014;2(2):1-9. DOI: 10.12922/jshp.0037.2014 1 SHORT REPORT BARBELL HIP THRUST OPEN ACCESS Eckert, RM 1 and Snarr, RL 1,2 1 School of Nutrition