LOWER BODY MOVEMENTS

In our Strength Training System, most exercises that are being considered for a specific program will be placed into one of three general movement categories. Lower Body Movements involve the following movements: knee extension, hip extension, and plantar flexion. Lower Body Movements are those that will help increase strength in the lower back, quadriceps, hamstrings, gluteus muscle group, hip extensors, flexors, adductors, abductors, and the muscles of the lower leg (calf and ankle). Bilateral Movements are prominent within the program, but we also utilize a lot of unilateral variations which are more sports specific and help reduce stress placed on the body during training.

ISO HOLDS FOR TIME

Proper utilization of Isometric Holds in contrast to ballistic and strength training movement patterns help establish synergistic joint strength and elasticity. Skating mechanics also incorporates short durations of isometric contraction during the glide phase. The hamstring is often utilized as a joint stabilizer during skating mechanics; this specific muscle group can become shortened and often weak. For these reasons, we frequently incorporate isometric holds as a training contrast throughout most of our programs.

Iso Hold: REAR FOOT ELEVATED SPLIT STANCE

• Start in a RFESS position, knees hip width apart, feet straight ahead
• Your back knee slightly off the floor
• Maintain an upright posture with spine and head in neutral position, hands across chest for the duration of the time prescribed
• We will also utilize a 2” block to improve foot and ankle strength, as well DB’s or weight vest as the athlete progresses