GOOD POSTURE = GOOD BACKWARD SKATING
Barbara Aidelbaum

Backward skating is simple for those players who have had professional instruction early on in their game. For those players who start skating at a young age, join tyke division hockey when they are six years old, and continue skating lessons throughout novice, atom and pee wee – backward and forward skating feel almost the same. Players who have not had access to quality skating instruction, have to re-learn the skill in Pee Wee and Junior if one too many wiggles have found a way into the backward stride.

Many players think that a backward skating stride has to have crossovers in it for speed but this is a fallacy. If you are executing a backward start, or want to weave from side to side, then crossovers are necessary. By maintaining good posture and proper edging you can generate speed and power just like you do in the forward stride. All players, regardless of his or her position, must be able to skate straight backward with the feet in a neutral position.

When in a defensive role, it is important to stay in front of the attacking forward. As soon as you commit to moving to one side by executing a crossover, the forward will easily go around you. The gliding leg takes on an extremely important job in the backward stride because it determines the direction of travel.

EQUIPMENT:

• The foot and skating boot should become one when on the ice. The heel of the foot should only be able to lift a miniscule amount in the skate.
• Sharpening must be perfect at the toe. It is part of the sharpening that is often neglected.
• Correct lacing is essential. Players who don’t lace to the top tend to be on their heels more. If you must skip lacing an eyelet, lace the top and miss the second one. The middle section of the lacing should be tied the tightest and the sections above and below the middle should be laced moderately. Skates that are tied too tight interfere with ankle mobility.
• I do not recommend taping the top of the skate to hold ankles upright. This restricts movement and makes it difficult to roll back and forth between the outside and inside edge.
• Unless you are a defenseman blocking shots, shin pads should always be inside the tongue of the boot for maximum ankle flex.

THE SKATE BLADE:

Remember from previous articles, I like to section the balance points of the blade into 4 parts.
Part 1: toe to the ball of the foot
Part 2: ball of the foot to the middle
Part 3: the middle to the back
Part 4: the heel (your weight should very rarely be centered over part 4)

PROPER POSTURE:

• The upper body should be angled forward (just slightly) from the hips. The stance appears almost vertical. This is very different from the forward skating stance.
• Eyes forward
• Shoulders back
• Hips must be low to the ice
• Knees pressed out ahead of the toes and a strong ankle bend
• The top hand should be on the stick and the bottom stick hand should be out for balance. Remember: the stick should always be on the ice.
• The body weight should be centered over part 2 and 3 of the blade (the middle).
• The pushing foot should invert so that the toes point in and the heel faces out.

EDGES:

The pushing foot rolls onto a deep inside edge – 45 degree edge angle. The gliding leg should be on the flat of the blade. The flat of the blade is achieved when equal force is applied to the outside and inside edge. It is extremely important to think of both feet while skating straight backward. I have great success with players when I get them to form the letter “D” when pushing with the right inside edge and a reversed “D” when pushing with the left inside edge. Many coaches try to get players to make a “C” push. Unfortunately a “C” creates several problems, one of them being hips that swing from side to side. The actual push must occur in front and to the side of the gliding foot. This allows the gliding foot and hips to travel straight back. At the end of the full extension of the push the weight rocks to part 1 of the blade and snaps off of the inside edge of the toe.

TECHNIQUE FOR LOWER BODY MOVEMENT (FROM THE HIPS DOWN):

Most of the speed is derived from the actions of the lower body. The 4 actions are as follows:

1. loading the body weight (the wind-up)
2. the extension (the follow-through of the driving leg)
3. the toe snap (the end of the extension)
4. the recovery (the return of the pushing leg)

The main difference between forward and backward skating is that although you are skating with one foot at a time when traveling in either direction, both feet remain on the ice while going straight backward. In the forward stride the push is back and to the side / in the backward stride the push is to the front and to the side. I’ll discuss the 4 actions with the right foot being the pushing foot.

1. While you load most of the weight onto the pushing foot, the right toe turns in to start the “D” formation. The push must be ahead of your gliding leg.
2. The extension must drive from the hips. Remember: the gliding leg should be bent close to 90 degrees and the knee is aligned ahead of the toe. The shoulders have to be held back so that the upper body will remain in an almost vertical position. Keep your speed center (or core stabilizers) held firmly. It is at this point during the stride that players tend to break forward and loose both balance and good edging.
3. At the end of the extension, the right pushing leg is locked for a split second and the push snaps off of part 1 of the blade. Meanwhile the left leg is gliding straight back.
4. The right leg returns to the mid-line of the body to complete the “D” formation. You are now ready to push with the left foot.

TECHNIQUE FOR UPPER BODY MOVEMENT:

The upper body should only assist the 4 actions of the lower body. Other than a sprinter-type arm movement when in motion, the upper body should remain quiet to execute the hockey moves.

Rob Rishaug demonstrates perfect backward posture when gliding.

While in backward skating motion, his right hand moves diagonally across his body in a forward to backward motion in rhythm with his legs. As the right leg pushes in front, the right arm moves behind and vice versa. This rhythm of course is the same as in forward skating, sprinting, and walking.

KEY POINTS:

• body is square to the direction of travel
• bend knee to almost 90 degrees and the ankle should squeeze the tongue of the skate
• push with one foot at a time on a 45 degree inside edge angle
• push to a full extension and concentrate on the gliding leg going in a straight line on the flat of the blade
• use a sprinter-type arm movement while skating with one hand on the stick
• keep both feet on the ice

The good news is that if you are struggling with backward skating, or after reading this article, have come to the realization that your technique is poor, there is lots of hope for you. Fixing a player’s backward skating technique is the easiest job a head coach or agent ever gives me. Usually the problem is merely a lack of knowledge and understanding. Lessons with a professional technical power skating coach will send you on your way.