The Reverse Lunge to Medicine Ball Diagonal Reach is a functional training exercise for advanced athletes to improve synergy of the neuromuscular system, core stability, body control and coordination.
During the Reverse Lunge to Diagonal Reach the focus is on improving neuromuscular system efficiency. The neuromuscular system works in sync when the athlete moves on the court and hits the ball.
Emphasis is on the synchronized activation of various muscle groups and stabilizer development to improve performance and avoid injuries.
If the athlete cannot maintain stability during the Reverse Lunge to Diagonal Reach decrease the speed of trunk rotation.
Reverse Lunge to Medicine Ball Diagonal Reach Progression
If you use additional weights…make sure you use appropriate weight so you can control the action throughout the entire range of motion. Otherwise you defeat the purpose of the exercise.
Very often, people use too much resistance and they become sloppy. Especially when it comes to maintaining core stability repetitively.
Also, don’t just progress with adding more weight. First, maximize the speed of the trunk rotations while maintaining perfect form.
Here are the progression levels:
- Advanced: alternate lunge position
- Professional: alternate jump lunge action
Reverse Lunge to Medicine Ball Diagonal Reach Description
- Take an athletic stance; stand straight, feet are shoulder-width apart; knees slightly flexed
- Hold medicine ball naturally in both hands; push chest forward
- Step into a reverse lunge with the right foot and externally rotate trunk to the right; lean forward with upper-body, elbows are extended; spine and head are in neutral position; MB is lateral to the right hip
- Push through the heel of the front foot, returning to starting position, while simultaneously internally rotating trunk, extending the shoulders, thereby raising MB diagonally across the chest and over the left shoulder; MB is to the left of the head
- Repeat and switch sides
We provide you with some more workouts and training tips you may be interested in to optimize your training.
Also, make sure that you warm up properly before and stretch out after your training session.