Improve your hip flexibility, hamstring strength, low back flexibility and overall leg flexibility with the spiderman lunge.
a. Begin in the pushup position with arms extended. Lunge forward with your right leg bringing it outside of your right hand.
b. Hold this position and reach down with your right elbow towards your right ankle, lowering your trunk and hips toward the ground.
c. Walk both hands forward until your body returns to the pushup position.
d. Do the same for the other leg.
The hips, hamstrings and low back can hamper your playing career if you don't continually take care of and condition them! That is why I write so much about hips and hamstrings...
The spiderman lunge is one of the best exercises for speed athletes and can be used during your dynamic warmup.
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Mark Dilworth, BA, PES
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