1-Arm DB Lateral Squat

Developing strength in multiple planes is important for improving the transfer of strength to sport-specific movements and to improve durability by preparing the tissue to produce and accept force in these patterns.

The 1-Arm DB Lateral Squat is an example of an accessory single-leg strength exercise that emphasizes a lateral push.

 
 
 
 
 
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A post shared by Kevin Neeld, PhD (@kevinneeld)

Two quick coaching cues:

✅ When you hit the “bottom” position, all your weight should be centered over your stance leg, so your nose down through your sternum should be centered over the foot.

✅ Actively push your hips away from the ground coming out of the bottom (e.g. don’t lift with your upper body).

Typically performed for 3 sets of 8-10 reps.

Feel free to post any comments/questions below. If you found this helpful, please share/re-post it so others can benefit.

To your success,

Kevin Neeld
SpeedTrainingforHockey.com
HockeyTransformation.com
OptimizingAdaptation.com

P.S. For comprehensive hockey training programs to improve your speed AND repeat sprint ability, check out: Speed Training for Hockey

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    Key Qualities for Training Success

    Every performance coach has a unique background in terms of their education and experience, and as a result, has different preferences for how they design and coach their programs. Over the years I’ve worked with athletes that have found success (in terms of physical development) coming from a lot of different programs.

    The two key qualities that dictate whether a program will “work” for an athlete, or not, are CONSISTENCY and INTENT.

    Athletes that skip training sessions won’t make progress and will experience more soreness/fatigue from each training session.

    Athletes that JUST show up, but don’t do things correctly or put forth their best effort won’t make progress and may have an increased risk of injury.

    You need both.

    A “mediocre” program done consistently with maximal effort will outperform the “best” program done sporadically or haphazardly, every time.

    Feel free to post any comments/questions below. If you found this helpful, please share/re-post it so others can benefit.

    To your success,

    Kevin Neeld
    SpeedTrainingforHockey.com
    HockeyTransformation.com
    OptimizingAdaptation.com

    P.S. For comprehensive hockey training programs to improve your speed AND repeat sprint ability, check out: Speed Training for Hockey

    Enter your first name and email below to sign up for my FREE Sports Performance and Hockey Training Newsletter!

      Individualizing Upper Body Exercises

      @timlebbossiere shares an important consideration on how to individualize upper body exercise seleciton based on t-spine presentation:

      From Tim:

      An easy way to individualize your program can be changing upper body exercise selection based on the thoracic spine.

       
       
       
       
       
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      A post shared by Kevin Neeld, PhD (@kevinneeld)



      GENERALLY you can classify individuals as more kyphotic (curved) in nature vs. more lordodic (flat). Individuals with flatter t-spines can obviously benefit from a strength stand point with bench press variations, but the extension pattern of these types of lifts could be feeding in to upper body movement restrictions that are already present.

      Switching these individuals to upper body pressing variations where the scaps are free to move, allowing the serratus to protract scaps around the rib cage could be extremely beneficial for improving movement potential, leading to better gains down the line with the ability to recruit the correct musculature through a bigger range of motion.

      Feel free to post any comments/questions below. If you found this helpful, please share/re-post it so others can benefit.

      To your success,

      Kevin Neeld
      SpeedTrainingforHockey.com
      HockeyTransformation.com
      OptimizingAdaptation.com

      P.S. For more information on in- and off-season program design, training and reconditioning for injured players, and integrating sports science into a comprehensive training process, check out Optimizing Adaptation & Performance

      Enter your first name and email below to sign up for my FREE Sports Performance and Hockey Training Newsletter!

        Bear Position Alt. Shoulder Taps

        Bear crawl variations provide a great opportunity to integrate core strength with shoulder stability work.

         
         
         
         
         
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        A post shared by Kevin Neeld, PhD (@kevinneeld)

        A few coaching cues on this exercise:

        ✅ Slightly tuck the tail bone under
        ✅ Stay long through the spine as you push your chest away from the ground
        ✅ Keep your hips square as you pick one hand up to touch your opposite shoulder.

        Typically performed for 3 sets of 6-8 reps/side.

        Feel free to post any comments/questions below. If you found this helpful, please share/re-post it so others can benefit.

        To your success,

        Kevin Neeld
        SpeedTrainingforHockey.com
        HockeyTransformation.com
        OptimizingAdaptation.com

        P.S. For more information on in- and off-season program design, training and reconditioning for injured players, and integrating sports science into a comprehensive training process, check out Optimizing Adaptation & Performance

        Enter your first name and email below to sign up for my FREE Sports Performance and Hockey Training Newsletter!

          90-Degree MiniBand Step-Out (Shoulders Square)

          This is a variation of the 90-Degree MiniBand Step-Out exercise I posted a couple weeks back.

           
           
           
           
           
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          A post shared by Kevin Neeld, PhD (@kevinneeld)

          Similar to the previous variation, the goal here is to hold strong on the front knee position while the hips open up. The major difference here is that now the shoulders are staying square to the original direction.

          This helps reinforce dissociation between the shoulders and hips that helps the player keep their eyes oriented to the play while repositioning in a different direction.

          Typically performed for 2-3 sets of 6-8 reps/side.

          Feel free to post any comments/questions below. If you found this helpful, please share/re-post it so others can benefit.

          To your success,

          Kevin Neeld
          SpeedTrainingforHockey.com
          HockeyTransformation.com
          OptimizingAdaptation.com

          P.S. For comprehensive hockey training programs to improve your speed AND repeat sprint ability, check out: Speed Training for Hockey

          Enter your first name and email below to sign up for my FREE Sports Performance and Hockey Training Newsletter!

           

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