[Mike Simonds]

I decided to post some exercises I enjoy doing that help my officiating: This week's drill is called stationary lunges.

You need an area with about 10 feet of open floor space in all directions.

Step forward with your right foot about 3 feet (you can vary the distance: less is easier, more is harder), bend your right knee until your left knee is a few inches from the floor and pause. Return to the starting position and concentrate on squeezing your thigh and butt muscles on the way up.

Repeat this process with your left foot forward.

Then lunge to your right side (while you are facing forward).

Repeat this move to your left side.

Then lunge to your right rear (45 degree turn from the side lunge).

Repeat this move to your left rear.

This is total of 6 lunges. Now repeat the whole process over as often as you like. I do 108 lunges like this at least once a week. Its good for umpires who have to spend a lot of time in a "break-down" position. You don't have to move fast during this exercise but you can vary the speed when you get used to the movements.

[Edited by Mike Simonds on Jan 23rd, 2003 at 09:22 PM]