High kick to sprinters lunge

High Kick to Sprinter’s Lunge

The high kick to sprinters lunge is a dynamic multijoint exercise that can be used as part of a dynamic warmup, provide an active stretch for the lower extremities or to improve hip mobility. This exercise is ideal for sprinters as it activates the anterior muscles of the leg while providing a stretch for the posterior muscles during the kick phase. The reverse lunge provides a dynamic hip flexor, glutes and hamstring stretch. 

Muscles

Iliopsoas, rectus femoris, sartorius, and tensor fasciae latae, hamstrings and gluteus maximus, rectus femoris, vastus intermedius, vastus lateralis, and vastus medialis

Benefits

Although both exercise are often used individually during a dynamic warmup by combining them a component of proprioceptive control is introduced. This coupled with similar movement patterns in sprinting may provide a higher level of specificity and dynamic muscle overload to effectively prepare for training, racing or weights. 

Exercise initiation 

Begin standing in a neutral position feet hip width apart. Remember in its simplest form sprinting is a sagittal movement. This exercise mimics this and requires the athlete to avoid any deviation laterally during the lunge. There is however some truck rotation to activate the internal and external obliques. 

Start position

Action

Initial the exercise with a step forward to preload for the trail leg to come through. Kick the trail leg forward while reaching across with the opposite arm towards the foot. Following the high kick the athlete immediately drops into an exaggerated reverse lunge.  The leg posterior has a hip Angle of at least 180'and 90' at the hip knee and ankle of the anterior leg. The athlete holds this position for a moment before returning to the start position. 

Preloading

High Kick

Reverse Lunge

Sets and reps

Beginner: 1 set of 3 reps. The exercise can be broken down in to its components until balance and coordination has been improved. 

Intermediate: 2sets of 3 - 5 reps

Advanced: 2 - 3 sets of 5 - 10 reps

My opinion

This exercise contained all the components needed in a good dynamic exercise. It could also be argued that it saves time by combining 2 exercises into one. My personal preference in my warm up, have tried it for a few days is that I prefer to perform the high kick and lunge separately. I like to focus on the individual actions of high kick and lunge and I feel that each one is important enough to warrant Its own exercises. In saying that I can't fault the exercise in any way and is useful to add to an extended programme. 

Walker, M. Strength and conditioning. (2013). Volume 35, number 5.