Kevin Neeld — Hockey Training, Sports Performance, & Sports Science

The Secret to Hockey-Specific Core Training (advanced exercises)

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 love med ball training.  It’s a great way to teach/train core stiffness and reinforce efficient force transfer from the hips to the upper body.

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.

The next level of progression for core training is to combine explosive force transfer with reactive stability.

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.

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!

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Kevin Neeld

Kevin Neeld Knows Hockey

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.