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:
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).
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.