Quantcast

Wednesday workout tips with Coyotes trainer Mike Bahn

In this fourth week of providing exercises that are common in our athlete’s programs, we’re going to start talking about important variations of the fundamental movements that were discussed earlier. Mastery of the bodyweight squat and forward lunge is very important in developing balance and stability in a loaded, ready position. Head and chest are up, knees bent, hips down, feet flat. Only when athletes can demonstrate the ability to perform this movement for several repetitions with correct posture and balance of the entire body do we progress to more advanced movements. With any exercise, make sure you check with a qualified personal trainer and your physician before implementing into your program.

The side lunge is a great movement to introduce lateral movements into a workout program. Lateral movements (and rotation movements) are rarely included in common exercise programs, yet in hockey it is critical that they are included as much as possible. Hockey is a multi-directional sport; you should train in multi-directional when ready to do so.

The Side Lunge begins with a standing, ready position. Head and chest up, knees bent, feet flat. Keeping your right foot on the ground, take a comfortable step directly to the left with your left foot, maybe 2 or 3 feet, and load the left leg, keeping the head and chest up, dropping the hips towards the ground and allowing the knee to bend in the direction of the left toe, staying above the foot. You don’t need to go into a deep lunge, go as low as you comfortably can while maintaining good posture and technique. Slowly absorb into the lunge position, then push back with your left leg and return to the original starting position. Repeat with the right side to complete one repetition.

Typically I’ll start athletes with very shallow side lunges, instructing the players to not go very deep. As they feel more comfortable with their flexibility, balance and technique, they can start loading the outside leg more and more.


Search Archive »




Browse by Year »

2015
2014
2013
2012
2011
2010
2009

Browse by Month »

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
012015penske