Everyone knows that hockey is a game of speed- those first to the puck definitely have the upper hand. But what most athletes neglect in training, is the importance of functional rotational strength. In hockey, a strong, flexible core region (abdominal and low back) will aid in a powerful stride as well as balance and stability on the ice, protect from injury, as well as improve shot performance. Part one of this article focuses on unique exercises that will strengthen the core area of the hockey player making him or her a force to be reckoned with on the ice.
Exercise 1 – The Tornado:
The Tornado is an excellent movement that targets not only the core, but also the entire shoulder girdle. The unique function of this exercise lies in the range of motion- the athlete must constantly contract the core muscles, eliminating any resting phase of the movement.
Execution: Have a barbell loaded on one side only, with the empty side placed into the corner of the wall or corner of the power rack. With feet slightly bent and shoulder-width apart, lift loaded side to chest height with arms bent to begin the movement. Lift barbell overhead and proceed to turn upper body to left side, while lowering the barbell to the left side with arms slightly bent. Hold pause and contract. Raise barbell to starting position above head and proceed with right side.
Repetitions: 10-12
Sets: 2-3.
Be sure to use a weight that enables you to “feel” the exercise- form is essential. A gradual progression of added weight or extra reps (only if form is impeccable) will provide extra challenge to the player.
SST has been very fortunate to have trained thousands of hockey athletes throughout their 8 locations in Canada. We, at SST, wish everyone a great summer and remind you to concentrate on your training. Please check out our website www.sst.training for more info about SST’s High Performance Summer Camp!
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