One of the best single-leg exercises I use is the Grasso Lunge. It develops the strength in the acceleration muscles (glutes, hamstrings, quads, and calves) as well as two-leg exercises in a similar position as an acceleration position. Don't misunderstand - you are not trying to 'run with weight'. You are strengthening the acceleration muscles, in a similar motor pattern.
You Can Use:
- Bands - which provide accommodating resistance
- Cables - which provide steady resistance, or
- Sleds - which provide concentric only resistance
I know many speed coaches who will shudder to think of training with high loads, but there are a couple of points I would like to make about that:
- You are not running with weight - so you are not trying to maintain proper running mechanics.
- You are trying to move as fast as possible.
- Young athletes have no technique anyway (at least most do not) so there is no mechanics to mess up.
- You are strengthening - not doing speed work - although most young athletes will improve running speed.
Parameters For The Exercise
This exercise, as with any, should be rotated into and out of a routine regularly. The more advanced the athlete, the more often you switch. A young beginner may do the same exercise 3 times a week for 4 weeks and still make progress.
A 20-year old who has trained 5 years regularly may have to change the routine around every other work out or even every workout.
Sets & Reps
Beginner
A beginner can perform this exercise between 15 to 25 reps per set for 2 to 4 sets.
Advanced
A more advanced athlete will need to choose a set and rep range that meets particular goals.
Explosive Strength Speed
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Someone who wants to use this exercise for explosive speed-strength, will need to do 6-to-8 sets for 2-to-5 reps per leg per set with each rep performed as fast as possible.
Strength Endurance
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If strength-endurance is the key, then the athlete can choose 3-to-5 sets for 12-to-20 reps depending on what type of endurance the athlete needs.
Technique
- Step 1 - Place band or belt around waist and brace lead leg on a raised, sturdy surface. Butt should be touching the calf, and belly should be touching the thigh. A raised surface is not required, but does help by giving the athlete something to drive against.
- Step 2 - Using lead leg, drive body forward by driving lead leg into stable surface. Be sure to focus on driving off lead leg and not the back leg
- Step 3 - Drive the hips forward while keeping the trunk leaning forward. It is easy to get stood up at this point. If this happens, the band will pull you backward.
- Step 4 - Fully extend the lead leg (which now becomes the back leg). It still remains the leg that is taking the load.
- Step 5 - Keeping the weight on the same leg, lower yourself back, under control and repeat for desired number of reps. Keep body low and hips driving forward.
In most cases, I will use this exercise to be done as fast as possible on the forward motion once the athlete is used to the bands.
Video Demonstration Of Grasso Lunge.
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Grasso Lunge Video MPEG (2.4 MB) Windows Media (966 KB) |
Questions about the bands or the exercise? Send them to Chris at Coach@YoungChamps.com