Powerskating Exercises: Position, Balance, Arm Movements, Power

Step by Step Instructions

1. Starting Position
Each forward stride must start with your feet close together in the “V” position with your knees turned outward and your body centered over top of your feet. The PowerSkater trucks (the two sliding platforms that you stand on) always start at the apex of the machine. Step on from inside the triangle of the machine. Place both feet on the trucks with your feet flat on top of each truck and your foot against the foot rest (adjust the foot rest to the size of your shoe). You will notice that your feet are in the “V” position. It is recommended that you wear athletic shoes when exercising on the PowerSkater.

With the foot rests perpendicular to the track, each push will result in a 45 ° hip opening. We recommend that younger and less skilled players learn to open their hip at a 45° angle. Older more proficient skaters may prefer a 30° setting for the foot rest.

How to Increase Skating Endurance

3. Forward Stride
You are now ready to begin your workout. Push either your left or your right foot outward. A proper skating stride must always be backward and outward laterally at a 30° to 45° hip opening. With the foot rests set at 45°, you push the truck backward traveling at a 45° angle from behind your body and at a 45° opening at the hip. When making a stride, take as long a stride as is comfortable. The longer the stride you take where your pushing leg knee is straight will result in greater speed when free skating. Do not move your center of gravity backward in the push, but rather keep your butt over top of the apex of the machine. The opposite knee (glide foot and leg) will be at approximately a 90° knee bend. The only time either knee should be straightened is during the push and leg extension, otherwise the knee must be well bent. Transfer your weight during the leg extensions to your locked gliding foot, maintaining your center of gravity over your upper body.

When you bring your foot forward for another stride, your knee should be well bent and your body profile needs to remain low. Do not bring your body upward, but rather make your lower body do all the work. Keep your shoulders forward. Always keep your knee in front of your glide foot. As soon as the final push has been made, the toe of the foot should be in control of the truck, returning to the “V” stopped position. The truck automatically returns ready for the locked glide position. You are now ready to make an opposite foot and leg push.

Everyone is strong in the push off phase (concentric muscle movement) and are weak on the return (eccentric muscle movement). When you skate on ice you need only to raise your returning foot an inch or so off the ice. When you skate on the machine you must keep your foot on the truck. This will train your muscle to be faster, stronger, and more flexible, translating into speed. Push off and return at equal speed. As an example if you push off at a 1.. 2.. 3.. count, then return to a 1..2..3.. count. Do not let the trucks slam to the front of the machine. Train your mind and your muscles the proper technique.
Focus on perfect form.

Niedermayer - Crosby Skating Styles

4. Weight and Balance
When making forward strides, your weight should always be on your gliding foot. When using the PowerSkater, your weight should be transferred to your locked foot simulating the glide. Always keep your shoulders level. Keep your head up at all times. Do not lean on any objects or put your hands on your hips or knees. Keep your balance of your upper torso directly over the “V” position of the PowerSkater. Many first time users of the PowerSkater system may experience awkward weight and balance movements. Push with your foot. Do not wiggle around by rotating your hips or by moving your knees outward before your foot moves. You may even feel like you are going to fall off the foot trucks. This is a common feeling until you learn to maintain your weight shifts, keeping your center of gravity directly under your body. In a short few workouts, your balance should steadily improve. If you have the opportunity to position a mirror well in front of you while using the PowerSkater, this will help you see your form. You can hold a hockey stick in your one hand only (out to the side), but do not use your stick as a prop or crutch for balance. I would not recommend you starting with a stick until you have developed good form and habits.


5. Arm and Shoulder Movement
Proper arm and shoulder movements are important in skating to help propel your body in the forward direction. Quite often you will see the bad habit of the skater’s arms and shoulders being thrown from side to side; thus the upper body movement is completely opposite to the lower body direction and movement. Move your arms in time with your feet and leg pushes (left arm forward - left leg outward, right arm forward - right leg outward). By never crossing the vertical midpoint of your body in your arm swing, you will learn to throw your weight forward in time with your lower body movements. As an example, push with your left foot, then swing your left arm forward with the palm of your left hand turned slightly up, never crossing the vertical mid-line of your body. To keep proper balance and full coordination in skating, it is necessary that you utilize your arm and shoulder action in coordination with your feet.


Tips
Skating is a one legged movement demanding balance by maintaining your center of gravity. The player, who develops proper technique and strength, will improve their efficiency and save energy. The player whose skating is technically sound is in a position to skate fast, is hard to take out of the play, has more energy and tires less rapidly, and will have less difficulty in learning other agility moves. On the other hand, if you have just one technical imperfection you will be seriously handicapped. Skating is a series of movements. Instructors will quite often suggest working on one thing at a time. The PowerSkater system allows you, in the privacy of your own home to workout, focusing on several movements simultaneously. Your pushes have to be at a 30° - 45° opening at the hip with your pushing leg going back behind your body at 45° movement. To reach a full leg extension, you will automatically bend your glide leg knee to a 90° bend. You will also learn to keep your balance in this position, thus training your body to lower your center of gravity. When your exercise on the PowerSkater following the correct posture, you can greatly improve your skating skill and speed.

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Powerskating: Get the most out of your edges

Get the most out of your edges

As published in USA Hockey Magazine, Coaches Playbook Section, March, '07 Issue

Any discussion of the mechanics of ice hockey skating should begin with an explanation of how to get the maximum power and grip from your edges... in other words, how to get the most out of them. In this article, we will discuss both edges (inside and outside), with the emphasis being on the inside edge (we will get more into the outside edge and turning in subsequent articles).

Using your edges well when you skate is vital to the success of any player… and yet, I find that many of our students at all levels of play have a problematic lack of understanding for how to get those "Mike Modano-type" edges (see photo).




GET ON THOSE EDGES!

Whether you are an experienced skater or not, you are aware that a strong grip against the ice is necessary for speed, balance and power. You get this grip by using the edges of your blade, shifting your weight onto the inside or outside of it.

The inside edge is the inner side of your blade (on your right skate it is the left edge of the blade)… and the outer side of the blade is your outside edge (on your right skate again, it is the right edge of the blade).

To maximize grip and control in the ice, you will want to roll your skate boot (at the ankles) at least halfway to the ice, creating a skate that is on at least a 45° angle (halfway to the ice). As you improve and get more confidence, you will be able to push the angle of the edge to even more extremes.

Make sure you apply as much downward pressure as possible into the middle of the blade, getting as much of it as you can in contact with the ice. Too much pressure to the front/middle of your blade (toward the toe), will make you come off the edge and lose your balance forward. And likewise, too much weight to the back of the edge (toward the heel), will rock you backward and take away from the forward momentum you will need to build speed.


FORWARD STRIDE EDGING

In the Forward Stride, you should try to start each push on one foot, firmly planted on an inside edge, rolled halfway to the ice. And the ability to maintain that grip while pushing through the ice for a long enough period of time is one of the vital elements in the quest for more speed.

At the same time, you will want to use 100% bodyweight on every push you make. The more bodyweight you get centered over the edge, the more power and thrust you will get on each stride.

In order to get 100% bodyweight centered on the inside edge, it is necessary that you recover the other foot so it is fully under your body, that gives you the ability to shift your weight properly to the pushing foot (See Zubov Photo on the right).


FORWARD STRIDE INSIDE EDGE DRILL

Drill: Inside Edge to Inside Edge

Techniques:

· The drill goes from one goal line to the other.

· Start with a couple of forward strides to build speed.

· Then, while facing the boards to your right, ride your right inside edge around forming a half circle until you are ultimately facing the boards to your left.

· Your left foot should be tucked in behind your right skate heel to maximize the grip of the inside edge (center your weight directly over the edge).

· Once you are facing the side boards on your left, snap the right leg to full extension (this will build up speed and momentum), switching to the left inside edge.

· Now, ride the left inside edge for a half circle, until you are facing the side boards on your right again and then push the left leg to full extension, again building momentum to switch to the right edge.

· Keep changing edges and building speed (while not shortening the time you are on the edge on one foot) until you get to the far goal line.

· Variation: Do the drill to the redline and at the redline skate full speed to the far goal line… making every attempt to apply the edge drill into your stride.


Body Positioning in the Drill:

· With the eyes forward, lean the upper body forward with the back of your helmet in front of your glide knee (don’t hunch over or look down however).

· Bend the knees deeply to get the most out of your muscles in your legs.

· Roll the skate, at the ankle, halfway to the ice (45°) for proper grip.

· Apply downward pressure into the middle of the blade (not the toe or heel), so the edge will hold throughout the turn.

· Keep the other skate off the ice, tucked in behind the skate that is rolling on the edge (maintaining a narrow base)… this will allow you to hold 100% bodyweight throughout the turn.

· Be sure not to bounce up and down (we call it yo-yo skating)… stay at one level throughout the exercise.


COUNTERBALANCING

As we discussed above, to get the most out of your edges it is vital that you work on being able to roll your ankles to an angle of 45°. Unfortunately however, it is not that easy to get the edges to the proper angle… and then, once you do finally begin to achieve the correct edge position you will notice one thing happening… you fall down...a lot!

Believe it or not, when attempting to improve your skating, falling down is an extremely beneficial tool. It shows you exactly when you have gone too far and where you have lost control. This is commonly known as breaking through the comfort zone.

Thus, it is very important that you begin to use your edges the way they were intended. To do this, you will definitely need to have an understanding of what I like to call Counterbalancing.

Counterbalancing, in skating terms, means to shift your upper bodyweight in the opposite the direction of your edges. For example, when edges roll properly in one direction (as discussed above), you must counter this action by shifting your upper bodyweight in the opposite direction (still keeping your shoulders level and parallel with the ice).

If you lean too much of your upper bodyweight in the same direction as your edge and the angle of the edge becomes too extreme, it will almost certainly slip out from under you and cause you to lose power or fall down.


COUNTERBALANCING IMAGERY

Picture a ski racer going downhill at top speed, when they push the edges in to go around a gate, they will counteract that movement by leveling out their upper body with the snow, which allows the edges hold for them… even when skiing at over 70 miles per hour!

Or, notice how a motorcycle racer shifts his or her weight to the outside in a sharp turn so the bike does not slide out.

KEEP PRACTICING AND DON’T GET FRUSTRATED!

Mastering the art of edge control and counterbalancing are certainly not easy tasks. It takes continuous trial and error, years of practice and the desire to push yourself through the comfort zone.

However, keep working on it and try not to get frustrated if you find yourself falling down or making mistakes… instead, channel that information as a springboard for improvement!

Related Article:

• How to Learn Crossovers?
• Outside Edge Drill
• Stops in Ice Skating
• Speed Skating Expertise - Powerskating
• Forward and Backward C-Cuts
  

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Hockey Power Skating Drills

Improve Your Basic Hockey Skating Skills

Hockey players must be good at basic skating skills. Good skating makes better players. This article outlines several power skating drills

All hockey players must master certain basic skating skills and work on those skating skills on a regular basis.

It is recommended that those who play hockey go through these drills for one hour at least once or twice each week. Most hockey power skating drills can be done with or without a stick, so players can practice these drills on public skating sessions, with or without gear.



Practice Patterns

Power hockey drills should begin on or behind the ice rink's goal line and continue down the length of the arena to the other end of the rink. It is recommended that each drill be done at least twice to cover both lengths of a rink's surface.

Balance Drills

There are several drills that can be done to warm-up.

• Two Foot Glides
• Wide Two Foot Glides
• One Foot Glides
• Moving Squats
• Groin Stretches
• Lunges
• Leg Lifts

Two foot and one foot glides with speed will help players adjust to the ice. Squats and lunges will get players to bend their knees. Groin stretches and leg lifts help players with flexibility. In order to do a good groin stretch, the player should glide down the ice with the legs split and try to touch his or her toes. Squats should be done with speed and the player should try to bend his or her knees as much as possible.

Leg Lifts

Leg lifts can be done with the stick on the ice or by holding the hockey stick in a parallel position with both hands. Players should balance on one foot and try to lift one skate off the ice to the front, side, and then to the back.

Striding Drills

Forward striding drills will help players increase their power and speed.

• T-Pushes
• Speed Skater's Striding and Gliding
• Forward Strides With Toe Drag
• Lunges With Toe Drag

T-pushes are especially useful to gain power since many players favor one foot. They will force players to skate and push with both their good and bad legs. By first putting the feet into a "T" position, the player then bends his or her knees and lunges forward. By doing several in a row, T-pushes may look a bit like the player is riding a scooter down the ice. Extending the leg back will help the player use the blade to gain power.

Next, players should work to move down the ice like a speed skater. The speed skater's stride should be done with and without using the arms. Again, leg extension will help increase speed.

Dragging the toe on the ice also will help players with the strength of a push. The bending of the knees can improve as the toe drags. Players should try to lunge forward as much as possible to gain power. Not allowing the back skate to slip can be tricky, but practice will help the player feel the blade and control it. It is important the body stays in a square position during a toe drag.

Edge Pulls and C-Cuts

• Two foot edge pulls
• One foot edge pulls
• Two foot C-cut jumps
• One foot C-cut jumps

Edge pulls and C-cuts are half circle curves made by the blade's edges that make the shape of an "S" or a "C" on the ice. These half-circle cuts can be made on one or on two feet. Forward C-cuts are made from heel to toe. Once a player is confident in cutting a "C" or curve into the ice, it is useful and fun to do C-cut jumps over an imaginary line or around cones.

Stride at Various Speeds and Tempos

A really useful power hockey drill is to do eight quick strides from the goal line to the blue line, four strides to the next blue line, and then two long strides to the other end of the rink's goal line.

This drill can be repeated without stopping by doing crossovers around both ends of the arena.

Starts and Stops

Many players favor one foot or one direction for starts and stops , so several quick starts and stops should be practiced in both directions. Both blades should be used in stopping drills . Remember, in order to stop on the ice, a player must use the flat of the blade during the stop. Practice scraping and making snow on the ice over and over again to get used to this technique.

• Two Foot Snowplow Stops
• One Foot Snowplow Stops
• T-Stops
• Hockey Stops

Each of the above stops should be done over and over and quickly. It may be useful for a parent or coach to blow a whistle to signal quick starts and stops.

Crossovers

• Crossover Walks

Players can begin the crossover technique by first "crossover-over walking" sideways along the goal or blue line.

• Pumping

For those unable to do crossovers right away, pumping on hockey circles is a useful drill. The outside edge of the skate that is on the inside of the circle should be placed on the circle and should bend up and down while the outer skate makes a half circle and pumps forward from heel to toe. The pumping action will help players gain speed. and build confidence. Crossovers will come eventually as the player becomes confident with moving and pumping around curves.

Practice Makes Better Players

Practicing will improve hockey skating skills. As players gain confidence in their skating, their game will improve. Players should consider taking the time to practice power hockey skating year round. Working privately with a power skating coach will also help players with speed, confidence, quickness, and power.

Copyright Jo Ann Schneider Farris.

Hockey Powerskating Drills from Canada

Related Article:

• How to Learn Crossovers?
• Outside Edge Drill
• Stops in Ice Skating
• Speed Skating Expertise - Powerskating
• Forward and Backward C-Cuts
  

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Forward Crossovers - Video lesson Instructions

Forward Crossovers: Video lesson Instructions
Forward Crossovers Video mini lesson by Instructor Team Leader Alan Noble.

A video mini lesson showing the technique of the forward crossover. An important note on technique: a good way to test your technique on forward crossovers is to skate a circle slowly while listening to your pushes. The more powerful the push, the louder the push will sound, so naturally practice this until both pushes sound exactly the same in terms of loudness and duration of the push. When done correctly the stride push and the x-push generate exactly the same power.



The first thing of importance are the edges. To have strong edges, is to make sure they are under 45 degrees angle to the ice.

The second X-push is more difficult, because it is often not practiced enough. It is unnatural.

In order order to have a good balance, you have to lean your upper body out of the circle. A lot of people believe, if you lean you entire body in you'll have stronger edges, but as we mentioned earlier, strong edges are from your ankles, leaning those ankles on a 45 degree angle.

To get balance you have to counter-lean and lean your upper body out. The lower body is already in, now you have to balance this out. And the way to do this is by kipping your shoulders leveled to the ice. Lift your inside shoulder up. If you're doing good job, then you inside shoulder will be slightly higher then the outside shoulder.

	Outside Edge Drill
	Skating Power Expertise - Powerskating
	Forward and Backward C-Cuts

Related Article:

• How to Learn Crossovers?
• Outside Edge Drill
• Stops in Ice Skating
• Speed Skating Expertise - Powerskating
• Forward and Backward C-Cuts
  

Read More