Front knee caves on the slam
The explosive slam momentum destabilizes the front leg.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗Lunge · Full Body
Lunge with Med Ball Slam
Coaching cues
- Step into a forward lunge; hold a med ball overhead
- At the bottom of the lunge slam the ball to the floor explosively
- Catch the rebound; return to standing; alternate legs
- Combines single-leg stability with explosive core power
Common faults 2
Slam happens before reaching the bottom of the lunge
The single-leg stability demand of the bottom position is avoided.
Overactive muscles
Hip flexorsErector spinae
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗