Clock lunges: 6 directions

Knee stacked over ankle at each lunge, moving opposing arm & leg together to lunge in each direction:

• Forward (12 o'clock)
• Diagonal forward (1 o'clock for right foot, 11 o'clock for left foot) 
• Side (3 o'clock for right foot, 9 o'clock for left foot)
• Backward Diagonal (5 o'clock if right foot, towards 7 o'clock if left foot)
• Reverse (6 o'clock)
• Curtsy (7 o'clock for right foot, 5 o'clock for left foot)

• Forward & Backward lunges

• Knee collapsing inward
  • Cue "Look down: Can you see the inside of your front foot?"
• Back foot twisting
  • Cue "Point toes straight ahead"

• Side lunges

• Outside edge of foot lifting off the floor
  • Cue "Feet flat and sticky"
• Toes pointing outward
  • Cue "Point toes straight ahead"
• Excessive forward lean
  • Cue "Sit back into hips"

• Diagonal lunges

• Toes of 'back'/straight leg point inward
  • Cue "Back foot doesn't move"

• Knee control
• Glute and quad activation & strength
• Hip mobility
• Single-leg deceleration mechanics in various planes of movement
• Coordination
• Exposure to different planes of motion that might occur in game