Mastering Stances: Squat & Lunge Drill

Key Points

• Movement: Squat: Wide stance, pause at the bottom for stability, avoid rapid movements. Lunge: Alternate lunges with focus on maintaining a closed and open stance; only one leg lunges at a time. Transition smoothly between squat and lunge while staying low and controlled throughout.
• Reps: 8 repetitions on each leg, holding each position for a 2-second pause. Key Technique Points: Keep upper body upright and gaze forward. Ensure knees remain stable and bent, emphasizing proper alignment. Engage the core to maintain balance and structure. Beginners should focus on form without weight; advanced individuals may incorporate a weighted vest once form is perfected.
• Benefits: Improves ability to stay low and wide, essential for court agility and maintaining strong positions
• Focus on Stances: The exercise emphasizes mastering all three stances: closed stance, semi-open stance, and fully open stance. Each stance is practiced with a focus on proper form, loading the back leg, and maintaining strength and stability.
• Execution: Transition between stances: closed (linear energy forward), semi-open (neutral or slightly wide balls), and open stance (used on the run for wide balls). Maintain a low center of gravity throughout the exercise, staying strong and stable without rising.
• Repetitions and Sets: Perform 3–5 reps per stance. Complete 2 sets per session with high-quality repetitions.
• Quadriceps Strengthening: The exercise targets the quads to improve stability, balance, and the ability to generate explosive power from the ground. Helps players maintain a low center of gravity for better control and recovery.
• Practical Applications: Closed stance: Best for aggressive balls, approach shots, and comfortable positioning. Semi-open stance: Suitable for neutral balls or moderately wide balls requiring balance between forward movement and lateral strength. Open stance: Used on the run for wide balls, allowing strong lower leg engagement and cross-court shots, followed by effective recovery footwork.
• Importance of Strength in All Stances: Players must develop proficiency and strength in all three stance structures to adapt to varying on-court situations effectively. Coaches should train players in all stances rather than focusing on just one.
• Key Takeaways: Proper stance usage enhances court movement, shot stability, and recovery efficiency. Quadriceps strength is foundational for maintaining a low center of gravity and generating power in all stances.