Fri. Oct 10
7:30 PM
IOW
SAN
Sat. Oct 11
7:00 PM
OKC
SAN
Fri. Oct 17
7:30 PM
UTI
SAN
Sat. Oct 18
7:00 PM
SAN
OKC
Fri. Oct 24
7:00 PM
SAN
UTI
Sat. Oct 25
7:00 PM
SAN
HAM
Sun. Oct 26
3:00 PM
SAN
HAM
Wed. Oct 29
7:00 PM
SAN
ADK
Fri. Oct 31
7:30 PM
RFD
SAN
Sat. Nov 01
7:00 PM
RFD
SAN
Fri. Nov 07
7:30 PM
TOR
SAN
Tue. Nov 11
10:35 AM
SAN
OKC
Fri. Nov 14
7:30 PM
CHA
SAN
Sat. Nov 15
7:00 PM
CHA
SAN
Tue. Nov 18
10:30 AM
OKC
SAN
Fri. Nov 21
7:30 PM
SAN
TEX
Sun. Nov 23
4:00 PM
TEX
SAN
Sat. Nov 29
7:00 PM
OKC
SAN
Sun. Nov 30
4:00 PM
IOW
SAN
Fri. Dec 05
7:30 PM
UTI
SAN
Sun. Dec 07
4:00 PM
CHI
SAN
Tue. Dec 09
7:00 PM
CHI
SAN
Thu. Dec 11
7:00 PM
SAN
IOW
Fri. Dec 12
7:00 PM
SAN
IOW
Fri. Dec 19
7:00 PM
SAN
CHA
Sun. Dec 21
1:00 PM
SAN
CHA
Fri. Dec 26
7:30 PM
TEX
SAN
Sat. Dec 27
7:00 PM
OKC
SAN
Sun. Dec 28
5:00 PM
SAN
TEX
Thu. Jan 01
3:00 PM
SAN
UTI
Fri. Jan 02
7:00 PM
SAN
TOR
Sat. Jan 03
3:00 PM
SAN
TOR
Tue. Jan 06
7:00 PM
SAN
ADK
Wed. Jan 07
7:05 PM
SAN
ROC
Sat. Jan 10
7:00 PM
IOW
SAN
Sun. Jan 11
4:00 PM
TOR
SAN
Sat. Jan 17
7:00 PM
ROC
SAN
Tue. Jan 20
7:00 PM
TEX
SAN
Thu. Jan 22
7:00 PM
SAN
LEM
Sat. Jan 24
7:00 PM
SAN
LEM
Thu. Jan 29
7:30 PM
SAN
TEX
Fri. Jan 30
7:30 PM
CHA
SAN
Tue. Feb 03
7:30 PM
SAN
TEX
Thu. Feb 05
7:00 PM
TEX
SAN
Sat. Feb 07
7:00 PM
OKC
SAN
Tue. Feb 10
7:30 PM
SAN
TEX
Fri. Feb 13
7:00 PM
SAN
GRA
Sat. Feb 14
7:00 PM
SAN
GRA
Sun. Feb 15
4:00 PM
SAN
RFD
Wed. Feb 18
10:30 AM
SAN
RFD
Sat. Feb 21
7:00 PM
SAN
CHI
Sun. Feb 22
3:00 PM
SAN
CHI
Fri. Feb 27
7:00 PM
SAN
OKC
Sat. Feb 28
7:00 PM
SAN
OKC
Wed. Mar 04
7:00 PM
SAN
CHA
Thu. Mar 05
7:00 PM
SAN
CHA
Wed. Mar 11
7:00 PM
MIL
SAN
Fri. Mar 13
7:30 PM
LEM
SAN
Sat. Mar 14
7:00 PM
LEM
SAN
Tue. Mar 17
7:00 PM
CHA
SAN
Fri. Mar 20
7:00 PM
SAN
OKC
Sat. Mar 21
7:00 PM
HAM
SAN
Sun. Mar 22
4:00 PM
HAM
SAN
Wed. Mar 25
7:00 PM
SAN
MIL
Fri. Mar 27
7:00 PM
SAN
IOW
Sat. Mar 28
12:30 PM
SAN
IOW
Sat. Apr 04
7:00 PM
ADK
SAN
Tue. Apr 07
7:00 PM
SAN
OKC
Fri. Apr 10
7:30 PM
GRA
SAN
Tue. Apr 14
7:00 PM
TEX
SAN
Fri. Apr 17
7:30 PM
TEX
SAN
Sat. Apr 18
7:00 PM
SAN
TEX

Wednesday workout tips with Coyotes trainer Mike Bahn - lunge

Last week we talked about a very fundamental exercise that every player must master long before they progress to more advanced movements like weightlifting or explosive work, the squat. To review, being able to maintain a good, stable, upright posture while loading the legs and hips using just bodyweight is very important before considering using weights. Like any exercise, check with a physician and qualified trainer before incorporating any movements into your program safely and effectively.

Another basic movement that should be included in some form in a player’s program is the lunge. The lunge is one of the first progressions in performing single-leg exercises in a program, meaning I want athletes to be able to correctly perform lunges with good balance and posture before we move on to more advanced exercises like single leg squats or directional lunges, which we’ll talk about later this summer.

The lunge starts with the athlete in a standing position, head and chest up, feet flat. The athlete will then place one foot about 3 feet forward and while maintaining an upright posture, lowers the hips to the ground while maintaining toe contact with the back foot. The back knee comes close to touching the ground, if possible within an inch or two.  The athlete then pushes back with the forward foot to return to the original starting position.

Key things that should be mastered are body posture, balance and leg movement. The body should remain upright throughout the entire movement, with the torso lowering to the ground by dropping of the hips straight down rather than leaning forward. The athlete should have good balance throughout the movement with no sway or falling. The knees should point in the same direction as the toes, always bending forwards, not bending in or out while loading or unloading.

Mastering the lunge is important as it is the first step in developing single leg strength, a vital component of the development of power, critical to success in hockey.



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