LATERAL BOUNDING

Due to the specific nature of the skating stride and mechanics, Lateral Bounding becomes a very important part of the training process because it helps reinforce biomechanical requirements to become a successful skater. Training an explosive lateral stride followed by a strong and stable landing onto the opposite leg are both key training components

45° DIAGONAL BOUNDING

45° Bounds are part of our Lateral Bounding Series and are taught in a specific progression. 45° Bounding is a very popular plyometric used throughout the hockey off-ice training community. And for good reasons. The biomechanics of the exercise are very similar to the hockey stride.  Our progression allows the athlete to work on the three components of the skating stride which are the Drive Phase; where the athlete learns to coordinate generating a power stride with proper shoulder turn and arm swing. The Landing Phase requires the athlete to develop strong hip knee and ankle stabilizers to overcome momentum. And Transition Phase where the athlete recovers from the landing, maintains form and posture to transfer weight and power from landing stride to begin the drive phase in the opposite direction. Training these specific movement patterns is key to developing a powerful hockey stride.

45° Diagonal Bounding: Touch / Pause

Adding a Touch / Pause to this drill helps the athlete focus on the Transition Phases of the skating stride. The focus is a smooth and powerful transition in change of direction. Width and distance of travel will vary dependent upon ability. Implement the same Drive and Load mechanics rehearsed with other movements.

• Begin standing in athletic position
• Quickly breakdown into an athletic single leg stance on either leg
• Hand position is opposite of foot position
• During this Load Phase, your hip should line up directly over your knee and foot
• Chest is up and turned toward your loaded hip with your back rotated in the opposite direction
• Bound at a 45° angle forward, landing quietly in the same load position on the opposite foot.
• Without pause, yield to the landing and immediately bound at 45° angle forward landing on the opposite foot in proper athletic position
• Repeat in the opposite direction starting with the opposite leg
• Utilize of a proper arm swing on athletic posture to a counterbalance your shoulder rotation and lateral forces generated by the legs. A better arm swing will also help you generate more torque and power while maintaining better balance.