Week 2

HOCKEY AND SPORT SPECIFIC CONDITIONING

In the first article, I presented the dynamic warm-up I use with all the hockey players I train. I can?t over emphasize the importance of this part of the program. The warm-up serves to enhance work capacity, increase flexibility, build a strength base and warm you up for the work to follow.

This week I am going to introduce some core training exercises. As Peter Twist, the Strength and Conditioning Coach of the Vancouver Canucks states, the core is the power center of the body. Strengthening the core provides the foundation that all other movements are built around. By combining the dynamic warm-up, with the following core exercises, you are on your way to developing increases in strength, power, quickness, speed and agility.

Exercise number one-Alternate Crunch on stability ball-Perform two sets of 10 per side with 5-10lbs.

Exercise number two-Russian twists-Perform 2 sets of 10 per side

Exercise number three-Stability Ball Reverse Crunch-Perform 2 sets of 8 per side

Exercise number four-Side Bridges-Perform 2 sets of 8 to each side

Exercise number five-Bicycles-perform 12 reps per side

Along with the dynamic warm-up, perform these exercises two to three times per week. Within a couple of weeks you will developed a base of strength in your core region and will be well on you?re way to improving your game.

Next week we will add a few more core exercises along with some leg strengthening exercises.

If you have any questions please email me at [email protected] or for more detailed exercise programs, checkout www.trainlikeapro1.com.

Good Luck
Kevin Miehm(SSC, CSC)

Important notice

Anyone participating in these routines should receive a thorough physical examination prior to starting. Train Like A Pro and the Ontario Hockey League are in no way responsible for any injuries incurred from any aspect of these Strength and Conditioning Articles.