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.

Search Archive »

Browse by Year »


Browse by Month »

July 2016
June 2016
May 2016
April 2016
March 2016
February 2016
January 2016
December 2015
November 2015
October 2015
September 2015
August 2015
July 2015
June 2015
May 2015
April 2015
March 2015
February 2015
January 2015
December 2014
November 2014
October 2014
September 2014
August 2014
July 2014
June 2014
May 2014
April 2014
March 2014
February 2014
January 2014
December 2013
November 2013
October 2013
September 2013
August 2013
July 2013
June 2013
May 2013
April 2013
March 2013
February 2013
January 2013
December 2012
November 2012
October 2012
September 2012
August 2012
July 2012
June 2012
May 2012
April 2012
March 2012
February 2012
January 2012
December 2011
November 2011
October 2011
September 2011
August 2011
July 2011
June 2011
May 2011
April 2011
March 2011
February 2011
January 2011
December 2010
November 2010
October 2010
September 2010
August 2010
July 2010
June 2010
May 2010
April 2010
March 2010
February 2010
January 2010
December 2009
November 2009
@@block(4000, 0, content)@@