Core Training for Ice Hockey

We all know the really skinny guy with a 6-pack who has never trained in his life.

Core Training for Hockey

The reality of the core structure is that it is better defined as all of the musculature that attaches to the hips, pelvis, spine, and ribs. This is a lot of muscles to consider but when done provides a much clearer picture of how the core contributes to the totality of hockey performance. An example here can be brought upon by the rectus abdominis. Many people associate that muscle group alone with core function, yet their primary function is only spinal flexion rounded the back and bending forward, kind of like a crunch. The core encompasses flexion, extension, rotation, the absorption and transfer of forces, stability, potentiating mobility, etc.

These core functions are the combined effort of properly sequenced firing musculature. The core should be looked at not in segments, but as one large functioning unit that depends on different components to communicate and fire properly to support and promote movement for the torso or to keep it stable during extreme forces.

Think of stability during extreme forces like you bracing before getting checked, this is an automatic natural movement by the body to keep the spine stabilized and safe before contact. The core functions as one, solid unit.

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• Core Strength For Optimal Performance in Ice Hockey Players.

But, for ease of discussions sake it can anatomically be broken down into three segments:. The inner core 2. The anterior outer core anterior chain 3. The posterior outer core posterior chain. The inner core contains the diaphragm, transversus abdominis, multifidus, QL, and the muscles of the pelvic floor.

3 Core Workouts That Translate to the Ice—and to the Field and Court

Because the primary function of the inner core is to provide stability throughout all movement. Stability is a necessary component to athletic development because it allows you to remain stable throughout the unpredictable ranges of motion that the sport brings. The diaphragm and the muscles of the pelvic floor work to stabilize from the top to the bottom think from the bottom of the rib cage to the bottom of your pelvis — and the multifidi and the transversus abdominis work to stabilize from front to back think from your spine to your belly button.

The QL, on the other hand, works primarily to stabilize the spine and is involved with both lateral flexion and anti-lateral flexion.

You can think of the QL as a main spinal posture muscle for you. In any movement, these inner core muscles are always firing to keep your torso stable while you execute a task. It could be walking, running, skating, or playing the game of hockey.

www.newyorkethnicfood.com: Core Training for Ice Hockey eBook: Maria Mountain: Kindle Store

An example could be seen in the slap shot. I can also bet you felt like you had much more stability in your body and rotational power going into that second shot. This is a good example showing that the inner core is always firing first during athletic movement not just to keep you stable for injury prevention, but also to keep you stable so you can create more force production. More on that later. The logical progression for core training is to first ensure proper strengthening of this inner-foundation before moving on to more advanced movements.

The combination of this musculature provides trunk flexion, anti-rotator force, rotator force, posterior pelvic tilt, hip flexion, and also provides solid structural protection of the inner-organs which can come in handy during hockey. We have already discussed how bracing effects all movement in sports in this article and also even more in-depth here , but this rotational power and strength found in anterior chain work has performance benefiting applicability to skating faster and improving your shot power.

Only in times where you are completely under pressure and have less than a second to get the shot off a rebound, for example are the hands the only contributor to the power of that shot. I highly recommend Maria's programs for Goalies as well. Follow her on YouTube, Twitter and Facebook. She sends out insightful items every day in her email too. Signed, Proud Hockey Dad. This was a great Book and it really built my core, and I notice how strong I was in battles after these workouts.

Core Training For Hockey Performance

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Get to Know Us. English Choose a language for shopping. Not Enabled Word Wise: Enabled Amazon Best Sellers Rank: Amazon Music Stream millions of songs. Amazon Advertising Find, attract, and engage customers. But core strength is not just for NHL hockey goalies. It's essential for success in every sport. These elite pro athletes are not performing hundreds of Sit-Ups and Crunches. Those exercises alone don't constitute a good core workout. The following three workouts are fine examples of how athletes should be training their abdominal muscles.

Incorporate them into your summer workouts today, and create some astonishing plays for yourself next season. Perform 10 Supermen with arms and legs extended in prone position on the mat. On your last rep, stay in the prone position for a second hold. Immediately follow your 10 Supermen with a second Plank hold.