Resist / Assist: 4-Way Lunge

In sports, recreation, and life, maintaining balance, while involved in human movement dynamics, requires center of mass (COM) – keeping your body weight and standing alignment in sync, such that body weight is centered between the legs.

As the COM extends outside the standing perimeter, such a misalignment can increase risk to injury and what’s called a false step(s) – slowing an athlete’s movement to the target – the ball, the score, or the opponent. In American Football, the ball carrier needs to create separation with the tackler, while the opposite is true for the defensive player.

Here are a series of exercises that employ a technique that I perfected called Resist/Assist/Skill, which helped my NFL kickers to set the marks for longest field goals, to most touch backs on kickoffs, while helping Serena Williams to increase her first serve speed from 120 mph to 125.

This performance enhancement technique uses a simple but unique rubber tubing device with multiple points of attachment – The Functional Trainer. You will notice that as you move away from the anchor position, you experience resistance. On the return to position, you are assisted.

4-Way Lunge

Using the same set-up as the 4-Way Stepping, perform a stationary lunge out and back followed by lateral and reverse lunges (resist/assist support). Try 5 lunges with each pattern. Adjust distance from anchor to increase/decrease intensity.

Remember, you should always consult your physician before beginning any exercise, diet, or nutritional supplementation program.