If you haven’t yet, pick up a free copy of “Strong Hockey Core Training” on my site. It details a few dozen equipment-free exercises and appropriate progressions.
After reading that you might be wondering two things:
1) What if I have equipment?
2) What’s next after I follow all those progressions?
My answer is similar for both: Medicine Ball Training!
I think the transfer to hockey is huge, but just as importantly (especially in a team setting), it’s a lot of fun.
Three great exercises to start with are:
1) Overhead Floor Slam
2) Side-standing Shot Put
3) Underhand Toss
As a quick side note: those videos were all filmed at Cressey Performance in Hudson, MA. You can’t tell from the video, but the white brick wall only goes up about 12 feet. At the end of a training session there last Summer, I mustered above just enough energy to underhand toss a medicine ball as hard as I could…straight over the wall. For safety purposes, I recommend using a wall that goes very…very high.
Take a look at these two videos:
1) Overhead Floor Slam
2) Overhead Perturbation
Combine these two exercises so that you perform 2-3 slams, then catch the ball and hold it overhead while a partner lightly taps the ball for 5-10s while you resisted all movement. Then immediately perform 2-3 more slams, and repeat the overhead perturbation, cycling through this process 2-4 times. Training for periods of alternating explosive force transfer and reactive stability will have the greatest on-ice transfer, but it’s not for beginners. Follow the progressions outlined in “Strong Hockey Core Training” before moving on to these types of exercises.
Train Hard. Train Smart.
Kevin Neeld, MS, CSCS
Athletic Development Coach
P.S. All of these exercises and hundreds more are loaded onto my new hockey training site HockeyTrainingExpert.com! Get a membership today to start enjoying the benefits of done-for-you training programs and hundreds of innovative, unique exercises!
P.P.S. If you enjoyed this topic, please feel free to forward this page to any of your friends and family that may enjoy it. If you received this as a forward and would like to sign up to receive free hockey training and nutrition tips, sign up for my newsletter in the top right hand corner of this screen.
Kevin has rapidly established himself as a leader in the field of physical preparation and sports science for ice hockey. He is currently the Head Performance Coach for the Boston Bruins, where he oversees all aspects of designing and implementing the team’s performance training program, as well as monitoring the players’ performance, workload and recovery. Prior to Boston, Kevin spent 2 years as an Assistant Strength and Conditioning Coach for the San Jose Sharks after serving as the Director of Performance at Endeavor Sports Performance in Pitman, NJ. He also spent 5 years as a Strength and Conditioning Coach with USA Hockey’s Women’s Olympic Hockey Team, and has been an invited speaker at conferences hosted by the NHL, NSCA, and USA Hockey.