B3Smart Athlete Feature Article

Body by Bennett's Director of Athletic Programming, Ryan Vigneau (BSc.), demonstrates three key exercises for improving skate stride power.

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Improve Skate Stride Power

3 Exercises Every Skater Needs

1. ACCELERATION/DECCELERATION BOX JUMP

Athletic Trainer Ryan Vigneau demonstrates and acceleration-decelleration box jump

IN THE GYM: Start with 2 feet in the squat position. jump (power) onto the box landing softly (control). Jump down (acceleration) landing on one foot in the athletic position with balance (deceleration). Repeat, alternating the landing foot each time.

IN PRACTICE: This increases power and control. The body knows how to keep itself safe, so in order to go faster, it has to be able to produce power, but it also has to be able to control the slow down. This exercise helps you do both.

GAME ADVANTAGE: This focuses on the propulsion phase of your stride. It will increase your ability to move quickly from a stopped or slowed position.

2. 135° BOUNDS

Athletic Trainer Ryan Vigneau demonstrates 135 degree bounds.

IN THE GYM: Start in the athletic position (on single foot balance), and externally rotate your lifted knee to open to 135 degrees as you leap off of your foot. Land in a balanced position on the leg that has just rotated.

IN PRACTICE: Up the ante by doing the bound and exploding into a sprint!

GAME ADVANTAGE: Lateral efficiency, lateral power. The game isn’t played in straight lines. You need to be able to move in- and outside of opponents while maintaining power during your change of direction.

3. CROSS-BODY KNEE DRIVERS

Athletic Trainer Ryan Vigneau demonstrates cross body knee drivers with his right knee Athletic Trainer Ryan Vigneau demonstrates cross body knee drivers with his left knee

IN THE GYM: From the push-up position, drive one knee close to the opposite elbow, leaving the other leg straight back. Slowly alternate bringing each knee forward, increasing your pace until you are at full speed.

IN PRACTICE: This exercise engages the chain of muscles used in knee return. This is known as Recovery of Stride.

GAME ADVANTAGE: Part of making your stride faster is increasing the speed at which you can return the knee to the starting position.

January 2010, Ryan Vigneau BSc.

Soccer Athletes at Body By Bennet Sport Performance Training Studio