One of the key skating characteristics of elite hockey players is that they adopt a low skating position.
From an off-ice training perspective, hockey players should first demonstrate that they have the mobility and low position strength and endurance to get into and hold these types of positions.
Once this has been achieved, it can be helpful to integrate dynamic challenges to stability in these low positions.
One example of this concept is the Split Squat Med Ball Tight Rotation, a variation of an exercise I learned years ago from Nick Tumminello.
The goal is to maintain depth, forward lean, and side to side alignment (i.e. not letting the hips sway outside the base of support), while the ball changes positions.
This is an advanced core exercise that requires creating a stable base from the hips down, dissociation of hip and t-spine/shoulder movement, and reflexive core strength.
Typically performed for either 8-12 reps or as many reps as possible in 6-8s, depending on the emphasis, and progressed by
To your success,
Kevin Neeld
SpeedTrainingforHockey.com
HockeyTransformation.com
OptimizingAdaptation.com
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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.
“I have worked with some of the "top" people in the world, and can honestly say that Kevin stands above the rest.”
Colby Cohen, Providence Bruins, AHL