Another one of my favorite reactive core training exercises is the overhead medicine ball perturbation. Same concept as previous exercises: maintain a stiff, stable core in the presence of an external force or perturbation. Holding the MB overhead maximizes instability as it raises your center of mass (higher COM=greater instability). Check it out:
To maximize the functional carryover, you can combine a couple different core MB exercises. For instance, you could pair an overhead floor throw with the overhead MB perturbation. Check out the overhead MB floor throw:
It would work like this. You would explosively slam the ball into the ground 3 times. After the third time, you’d freeze in the start position, with your arms extended overhead, squeezing the ball hard with both hands. At this point, a partner would provide small perturbations to the ball, and you would try to prevent all movement. This would continue for 5-10 seconds, then you’d perform 3 more slams, 5-10 more seconds of perturbations, 3 more slams, and 5-10 seconds of perturbations. That would be the end of one set.
See how it works? You just combine an explosive upper body/core power exercise with a reactive core stabilization exercise. Now you’re alternating being explosive and stable.
Think that might help on the ice?
You betcha!