'Round-the-Clock Lunges is a simple drill to prepare the body for running, as well as for the more extreme range of motion drills you’ll learn later in the series.
To perform this movement, stand with good posture, shoulders back, feet shoulder-width apart, with both feet facing forward (watch the athlete in the above video). Imagine you’re standing in the middle of a clock looking ahead at 12 o’clock, to your right at 3 o’clock, to your left at 9 o’clock and so on. Beginning with the 12 o'clock position, step forward with your right foot into a frontal plane lunge, landing with the forward leg at less than 90 degrees at the knee. Keep the left foot stationary, stabilize the movement (hold the position) and then push off the front foot and drive back to the start position.
Perform the movement again, and this time, step with your right foot to the 1 o'clock position. Land, stabilize and then push off with the right foot. Continue to repeat the exercise at 2 o’clock, 3 o’clock, etc.
After you’ve done the 6 o'clock position, where you’ve stepped back with the right foot (and pushed off with the right), now you’ll switch legs. For 7 o’clock, step back with your left foot, and continue around the clock, still moving clockwise, with your left foot until you finish at 12 o’clock.
This simple exercise can be done before every training session. It will help provide support for your joints and prepare you for a healthy and injury-free run.
Next time, we will shift our focus to a specific running drill that will help technique, High Knees.
For more on elite endurance coach Matt Dixon, visit purplepatch fitness (purplepatchfitness.com) or check him out in Outside magazine. TRX has partnered with Dixon to offer you a variety of interactive training plans available on TrainingPeaks.com. For a FREE demo, click here.