By Vanessa Hettinger, General Manager and Master Instructor, Quantum Speed /
Many players, coaches and parents ask me, if there was one thing that my player could do to improve his skating, what would it be?
The answer may surprise you because it is actually very simple.
But every high level athlete knows that “simple” is not always “easy.”
So, what is this vast secret that only great skaters know?
The simple answer: all great skaters can hold their weight on one leg at 90-degree knee bend.
Think that simple is easy?
I challenge you to stand on one foot ... right now ... in your living room, with your knee bent at 90 degrees (you may need to see yourself in a mirror to find 90 degrees) and then hold it for 45 seconds, the average length of a shift.
Still think it’s easy?
Now, try it on the ice where you’re balancing on a blade that is 3mm wide.
Still easy?
Add speed, gravitational and rotational pull, a stick, a puck, an opponent who wants to hit you as hard as they can, a coach who’s yelling at you, and all of the other pressures that great skaters experience.
Great skaters are able to do the simple things well no matter how much pressure they are under. They have trained their bodies to specifically and repeated simple skills so many times that muscle memory and instinct takes over under pressure.
Here are two simple and fun exercises for your player to practice in order to master the simple but essential skill that all great skaters have:
90 Degree Knee Bend Squat (“Car”)
Knee bend can be trained at any level –and it can be fun. With younger players, we call this exercise the “Car” as the fastest cars are always the ones that are lowest to the ground! Their ‘windshield’ is up (i.e. their stick is up and out to train strong core position), and their knees are bent at 90 degrees. This simple and fun exercise will train knee bend and body position and will serve as the basis for further development.
One Leg – 90 Degree Knee Bend (“Motorbikes”)
The “Motorbike” is a progression of the “Car” wherein the majority of the player’s weight is on one leg. Their ‘handlebars’ are up (i.e. their stick is up and out to train strong core position) and their front leg is bent at 90 degrees with their back knee off of the ice. Again, this simple and fun exercise can be progressed easily to train other aspects of stride development.
Visit www.quantumspeed.ca or call 780-489-4159 for more info on Quantum Speed. |