EOTW: Reverse Lunge To Step Up

Think of the sound a really powerful skater makes as they stride down the ice.  You can hear the blade slash the ice as you see snow spray with each accelerating drive.

These hockey players share a few things in common:

  • Low skating stanceHockey goalie
  • Strong quads
  • A bigger than average butt (not that I am looking)

So this weeks hockey training EOTW is one of my favourite exercises and I love it even more during the off-season because…

  • It teaches you to drive from a low position
  • It targets the glutes at the bottom and the quads at the top
  • You can do with minimal equipment
  • You can load it up to build a lot of strength
  • It is self limiting because if you do not have the lateral hip stability, you will see your knee fall in – a sure sign you need to lighten the load
  • It lets you build strength without taxing your adductors (groins) in a lengthened position.  During the off-season I don’t mind it, but I try to minimize it during the season, just to give them a rest.


If you cannot see the video above, simply click on the link below…
http://youtu.be/kg8aIu5ujCY

Key points for the Reverse Lunge To Step Up…

  • Start with a smaller box or step (8-16 inches)
  • Stand on top of the box with a hip-width stance
  • Step back with your right foot, while keeping the knee of your left leg in proper alignment
  • Both knees should be bent at the bottom of the movement
  • Keep your weight over the front foot
  • To come out of the bottom position, push your front foot into the step (glutes) and resist the temptation to push off your back foot.
  • Come to a tall single leg balanced position to finish – at this point you should be squeezing your glutes and quads.
  • Repeat all your reps on one side, then all your reps on the other side.

How Often How Many?

off-ice hockey speed trainingStart with eight reps on each side for three sets.  Use your bodyweight only and go slowly, about a 3 count down and up for the first two weeks so you can really get your alignment and balance sorted out.

As you get more proficient with the exercise, you can load it up more and drop the repetitions (based on your phase of training) as low as four on each side.

So, put this one in your arsenal and pull it out when you find yourself in need of those explosive, powerful strides that seem effortless to the fans in the stands.  Come to think of it, don’t put it in the arsenal – put it to work today!

Happy training.

M

PS – this one exercise alone is not enough, but it will give you a good start.

Hockey training program

The one for SKATERS – complete off-ice training program to transform your speed, strength, stability and stamina on the ice.