Hockey Core Training Exercises

A couple weeks ago, my colleague Dr. Jeff Cubos told me to check out a relatively new assessment protocol called the Bunkie Test. I had never heard of it before so I took a look and found some interesting stuff. We haven’t integrated these “tests” into our assessment protcol at Endeavor, but I am integrating a few of the concepts into our hockey training programs.

The whole idea behind the Bunkie Tests is to assess the performance of different functional lines within the body. As an example, there is a well established connection between the external obliques and contralateral (opposite side) hip adductors (“groin” muscles). They frequently serve integrated functions in athletic movements. If you look at this picture of me taking a slap shot while at Delaware, you’ll see that my upper body is turning to the left, while my right leg extends and external rotates. This means that my left external oblique and right hip adductors are decelerating the movement. On the opposite side of things, my right external oblique and left hip adductors are both shortening.


This is just one illustration of this connection between the trunk and hip “core” musculature. Below is a video of an advanced core training exercise we’ve been using with a lot of our athletes recently.

There is also a lateral connection between the obliques and same side hip abductors. A great core training exercise to strengthen this functional path is:

To your continued success,

Kevin Neeld

Ice Hockey Training
Hockey Strength and Conditioning

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