skip navigation

Health

Power in All Directions

By Ontario Minor Hockey Association, 12/07/15, 2:30PM EST

Share

Add strength, flexibility and dynamic power to your stride

The best way to improve your game away from the ice and in the gym is to focus on your lower body, specifically the larger muscles that propel you up and down the ice in all directions. The 3-Way Lunge targets many of the lower body muscles that work when skating forwards, backwards and when transitioning laterally. By performing this movement, it will add strength, flexibility and dynamic power to your stride. It will help take your game to the next level. 

This series of three Lunges (Linear/Lateral/Rotational) involves a significant amount of body control and athleticism, which can be progressed from beginner to advance very easily.  Here are cues or instructions to help you execute each lunge:

Linear Lunge

  • In standing position, begin by lifting one leg or knee up with your hip to 90 degrees
  • Lunge forward, landing heel to toe, keep weight even on foot, do not let heel lift off floor, maintain upright body posture with shoulders square
  • Finishing in a 90 degree bend position with both front and back leg
  • Push body back, push through heel, return to the starting upright standing position

Lateral Lunge

  • In standing position, begin by lifting one leg or knee up with your hip to 90 degrees
  • Lunge out laterally or to one side
  • Land with pressure or weight, from the mid-foot to heel
  • Pause in the bottom position, maintain upright body posture with shoulders square
  • Push back through mid-foot to heel, return to starting upright standing position

Rotational Lunge

  • In standing position, begin by lifting one leg or knee up, with your hip to 90 degrees
  • Drop leg back to a 45 degree angle
  • Keep pressure or weight on the mid-foot to heel
  • Sit back into the lunge and aim to get to at least a 90 degree bend
  • Pause while maintaining good upright posture with shoulders square
  • Push back through mid-foot to heel, return to starting upright standing position

This series of lunges is very challenging, it takes the athlete through some variations and will contribute to increasing performance on the ice. Following the instructions carefully, teach your body where to put pressure or weight and how to properly initiate movement is key to mastering the different lunges. Always maintain good upper body posture throughout the lunges as well as, focusing on a landmark in order to maintain body alignment and structure.

The 3 Way Lunge movements can be made more challenging by adding volume (more repetitions), resistance (weight vest/dumbbells/kettle bells) as well as a greater range of motion (flexibility).

Hometown Hockey Feature

Mark Fitzgerald is the owner of Elite Training Systems in Whitby Ontario and has been in the field of strength and conditioning for over ten years. Mark is the Strength and Conditioning Coach with the Anaheim Ducks and is also the the training and nutritional consultant for the Ontario Hockey League, head of the Canadian Hockey League combines and lead training consultant for Under Armour Canada.

www.Fitzgeraldets.com

Recent Headlines

AGM
Players Club
Players
Alumni
News

Latest Features

Alumni
Video Coach
Tryouts
Players
AGM

Podcasts

Podcast
Podcast
Podcast
Podcast
Podcast