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?
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.