Core Training for Ice Hockey
Therefore, examples of good core training exercises include planks, side raises, and bird dogs. We generate the rotational power in these skills by rotating the hips, not twisting the lumbar spine. The deviation between the lumbar vertebrae and the pelvis is very small. In fact, the vertebrae in the lower back are very massive and designed for great stability with very little mobility.
This is why spine flexing and twisting exercises cause lower back pain. Therefore, good core training must incorporate two very important things. First, it must incorporate good anti-flexion and anti-rotation strengthening exercises. This is important because if the spine is not stable the extremities have no foundation to perform our hockey skills from.
Also, if the spine is not stable it is prone to injury. Secondly, good core training must incorporate the shoulder musculature because the fascia that contains the abdominal wall and low back muscles also connects to the shoulder muscles such as pectorals and latissimus. Rather than trying to isolate our core muscles from the rest of our bodies we should incorporate the core into movements involving the extremities.
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Off Ice Core Training. Glute Bridge A glute activation exercise to include as part of a warm-up or as a low-intensity core exercise for hockey players. Proper glute activation helps prevent low back injuries. Proper function of this muscle helps decrease the risk of hip flexor strains.
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Slideboard Diagonal Lunge A lower body exercise that helps strengthen the adductors groin to help reduce groin injury risk. Slideboard Lateral Lunge A lower body exercise that helps strengthen the adductors groin to help reduce groin injury risk.
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Standing Wall Hip Flexion This full range hip flexion exercise is toward the end of a hip flexion pattern progression I use with hockey players to help prevent hip flexor strains. By keeping your hips flexed a greater degree, it helps stabilize your lumbar spine. Allowing your hips to flex past 90 degrees helps stabilize the lumbar spine.
A great glute activation exercise for hockey players. Vertimax Rapid Hip Flexion and Adduction The ultimate hockey specific exercise to help train the hip musculature to decelerate the stride leg and return it under the body rapidly. Vertimax Rapid Hip Flexion A glute activation and hip flexor exercise that mimics the neuromuscular patterns involved in sprinting.
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A great exercise to include for all athletes. Proper psoas function should help reduce hip flexor injury risk. Band Pull Apart An exercise to strengthen the back of the shoulder and teach scapular retraction with humeral extension. Posterior shoulder strength is important for hockey players to prevent injury. Diagonal Band Pull Apart A variation of the straight band pull apart.
Great for developing posterior shoulder strength and proper scapulohumeral rhythm. Great for keeping shoulders healthy!
Lying Dumbbell Humeral Internal Rotation A strengthening exercise for the small shoulder internal rotator subscapularis. Plank-to-Push-Up Switch A core stabilization exercise focusing on minimizing separated rotational movement of the hips relative to the shoulders. The goal is to move as a rigid segment from the hips through the shoulders.
Push-Up Hand Switches A serratus anterior activation exercise for hockey players to maintain healthy shoulder function. Great to include in a warm-up. Reach, Roll, and Lift Variation An exercise to activate the lower trapezius, a muscle influential in proper shoulder movement. This variation puts the upper body slightly more up and parallel to the floor, taking some of the stress off the back. Standing Dynamic Y-into-W A serratus anterior and lower trapezius activation exercise.
Straight Arm Dumbbell Dips A lower trapezius activation exercise. Straight Arm Dips A lower trapezius activation exercise. Name required. Mail will not be shared required.
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Sign up and get instant access to select hockey training videos. You won't want to miss these great hockey training exercises. Click here to show me the Free Videos! Shoulder Band Pull Apart An exercise to strengthen the back of the shoulder and teach scapular retraction with humeral extension.