Coach Rox: Bring it together with lunges

Author: Coach Rox

Posted on: February 04, 2024

LTP Drills: Lunges

I am convinced that mastering lunges is the fastest way to learn how to skate. It incoporates the basic skills needed to do a proper skating stride: balance, strength, body positioning - and all on one foot. This is also a good continuation from the earlier drills of the meatball and flamingo. A lung is a one footed mix of a meatball and a flamingo.

Keys to doing a lunge:

Keep your hands (and stick) forward

Like the meatball, if you have your hands behind you, you will fall backwards. But also, if one hand is behind you, you will rotate to that side. Standing still you can probably out muscle the torque and not fall, but when moving, you will quickly notice yourself turning around. The key tenent is that the hands drive the body.
Get your balance and glide before lowering to one knee

Having your balance centered before you lower yourself will make the movement more simple. You won't need to spend any effort trying to skate in a straight line then. But if your balance is off, you will have to fight your body's attempt to move in that direction. So work on one thing at a time, and stay balanced while lunging.
Keep your hands off the ice

This is the biggest temptation I find with learn to play skaters. Falling on the ice is fun - especially when you are indestructible with all of the hockey pads on. But resist the temptation to put your hands on the ice. This move should be completely done with your legs only; we are working on getting good balance with our legs. Putting your hands on the ice transfers your balance to your hands - away from your feet which we we aren't working on right now.

The Drill: Lunges

Start on one line and take a few strides going forward

When you are ready, put your weight on one foot and lower the other knee to the ice

Be sure to keep your hands in front of you and off the ice

Once your knee touches the ice, push off the ice with your steady leg and lift yourself up

Repeat on the other leg - be good at both sides!

For a challenge, see how many lunges you can get in a row before you get to the other side!