FINAL
Sun. Dec 15
5 TEX
2 SAN
FINAL
Wed. Dec 18
2 SAN
4 TEX
FINAL
Fri. Dec 20
0 SAN
4 MIL
FINAL
Sat. Dec 21
2 SAN
3 IOW
FINAL
Fri. Dec 27
2 TEX
3 SAN
FINAL
Sat. Dec 28
2 SAN
5 TEX
FINAL
Fri. Jan 03
5 OKC
2 SAN
FINAL
Sat. Jan 04
3 SAN
5 OKC
FINAL
Tue. Jan 07
1 ABB
5 SAN
FINAL
Sat. Jan 11
3 ABB
2 SAN
FINAL
Mon. Jan 13
2 UTI
3 SAN
FINAL
Thu. Jan 16
4 MIL
5 SAN
FINAL
Sat. Jan 18
3 ROC
2 SAN
FINAL
Fri. Jan 24
5 IOW
4 SAN
FINAL
Sat. Jan 25
2 IOW
1 SAN
FINAL
Sun. Jan 26
5 GRA
6 SAN
FINAL
Wed. Jan 29
4 SAN
2 TEX
FINAL
Fri. Jan 31
4 TOR
3 SAN
FINAL
Wed. Feb 05
4 SAN
5 TOR
FINAL
Fri. Feb 07
4 SAN
1 LEM
FINAL
Sat. Feb 08
3 SAN
1 LEM
FINAL
Fri. Feb 14
2 SAN
1 GRA
FINAL
Sat. Feb 15
3 SAN
0 GRA
FINAL
Mon. Feb 17
4 SAN
1 HAM
FINAL
Fri. Feb 21
3 SAN
2 ROC
FINAL
Sat. Feb 22
1 SAN
2 TOR
FINAL
Sun. Feb 23
1 SAN
3 HAM
FINAL
Wed. Feb 26
3 SAN
0 UTI
FINAL
Sat. Mar 01
2 TEX
0 SAN
FINAL
Sun. Mar 02
5 SAN
6 OKC
FINAL
Fri. Mar 07
5 CHA
4 SAN
FINAL
Sun. Mar 09
4 CHA
3 SAN
FINAL
Tue. Mar 11
2 SAN
5 OKC
FINAL
Thu. Mar 13
1 GRA
2 SAN
FINAL
Sat. Mar 15
2 SAN
4 MIL
FINAL
Sun. Mar 16
1 SAN
2 IOW
FINAL
Fri. Mar 21
3 SAN
4 CHA
FINAL
Sun. Mar 23
4 SAN
2 CHA
FINAL
Tue. Mar 25
1 SAN
2 OKC
FINAL
Thu. Mar 27
4 TEX
5 SAN
FINAL
Fri. Mar 28
6 HAM
3 SAN
FINAL
Sun. Mar 30
4 HAM
3 SAN
FINAL
Tue. Apr 01
5 LEM
3 SAN
FINAL
Fri. Apr 04
2 CHA
5 SAN
FINAL
Sat. Apr 05
0 LEM
3 SAN
FINAL
Fri. Apr 11
0 SAN
5 TEX
FINAL
Sat. Apr 12
8 TEX
4 SAN
FINAL
Sun. Apr 13
0 TEX
1 SAN
FINAL
Thu. Apr 17
3 ABB
1 SAN
FINAL
Fri. Apr 18
3 ABB
0 SAN

Wednesday workout tips with Coyotes trainer Mike Bahn - lunge

Last week we talked about a very fundamental exercise that every player must master long before they progress to more advanced movements like weightlifting or explosive work, the squat. To review, being able to maintain a good, stable, upright posture while loading the legs and hips using just bodyweight is very important before considering using weights. Like any exercise, check with a physician and qualified trainer before incorporating any movements into your program safely and effectively.

Another basic movement that should be included in some form in a player’s program is the lunge. The lunge is one of the first progressions in performing single-leg exercises in a program, meaning I want athletes to be able to correctly perform lunges with good balance and posture before we move on to more advanced exercises like single leg squats or directional lunges, which we’ll talk about later this summer.

The lunge starts with the athlete in a standing position, head and chest up, feet flat. The athlete will then place one foot about 3 feet forward and while maintaining an upright posture, lowers the hips to the ground while maintaining toe contact with the back foot. The back knee comes close to touching the ground, if possible within an inch or two.  The athlete then pushes back with the forward foot to return to the original starting position.

Key things that should be mastered are body posture, balance and leg movement. The body should remain upright throughout the entire movement, with the torso lowering to the ground by dropping of the hips straight down rather than leaning forward. The athlete should have good balance throughout the movement with no sway or falling. The knees should point in the same direction as the toes, always bending forwards, not bending in or out while loading or unloading.

Mastering the lunge is important as it is the first step in developing single leg strength, a vital component of the development of power, critical to success in hockey.



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