FINAL
Thu. Dec 12
2 SAN
3 CHA
FINAL
Sat. Dec 14
3 CHI
4 SAN
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
Thu. Apr 17
7:00 PM
ABB
SAN
Fri. Apr 18
7:30 PM
ABB
SAN

Wednesday workout tips with Coyotes trainer Mike Bahn

Over the last several weeks, we have talked about all kinds of different, basic bodyweight movements that have had the body squatting, lunging, pushing and pulling. These are all fundamental movements which require good technique and balance before an athlete can progress to more advanced movements (or efforts) in a training program.

Nearly every human movement includes some sort of rotation. There is even subtle rotation (or resistance to rotation) in walking and running. Yet rotation is one of the most commonly omitted movements that in most training programs. This is most likely due to the fear of injury to the back, yet ignoring rotation in training will probably put the athlete at risk for back injury later when they are required to perform explosive, loaded rotational movements in the sport they participate in.

Like any exercise, check with a qualified trainer and your doctor before implementing any exercise into your program.

A basic movement that starts to incorporate rotation is the medicine ball chop movement. It builds upon the bodyweight squat motion we talked about earlier. There are two parts to this exercise: the Overhead Chop and the Diagonal Chop.

The Overhead Chop starts with a light medicine ball (for men, usually 8 pounds is fine, women may use 4-6 pounds) or dumbbell held over and slightly in front of the head, with the torso and legs standing straight up. Keeping your arms straight, lower the weight in front of you while squatting low, keeping your head and chest up, hips down and feet flat. Return to the starting position to complete a repetition.

The Diagonal Chop is very similar, but now start with the ball (or weight) over one shoulder, and as you squat down lower the ball in a diagonal pattern so it crosses in front of you and finished by your opposite side waist. Then reverse the motion to return to the starting position. Remember to keep your head and chest up as best as you can throughout the motion and to lower yourself to the ground by loading the legs: drop the hips, bend the knees and keep the feet flat. Be sure to perform repetitions on both side of the body.

Once the athlete becomes comfortable doing these movements on a regular basis, it is an excellent activity to include in the warm-up. It is a full-body motion that includes rotation and is a good springboard into more specific movements that prepare the athlete for the prescribed activities of the workout.




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