Tag: warm-up

Single-Leg Stability

The Valslide Skate Position Circle and 2-Way Skater are two exercises we’ll integrate into our prep work or pair with main exercises to help reinforce low position stability of the stance leg.

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In both variations, we’re looking to keep the hip, knee and toes in a straight line throughout the movement.

In the Valslide Skate Position Circle, the emphasis is on locking out the long leg, and keeping the hips stable as the leg “sweeps” around to the back position and then back through to the start.

In the 2-Way Skater, the goal is to reach as far laterally and as far under, finishing through the toes in both, while keeping the hips facing forward.

Typically performed for 2-3 sets of 6 reps each.

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. If you’re interested in year-round comprehensive hockey-specific training programs for players at different ages, check out Ultimate Hockey Transformation.

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Lateral Kneeling Adductor with T-Spine Rotation

This is a variation of the Lateral Kneeling Adductor with Reach Under exercise I posted a couple weeks back that emphasizes opening up away from the extended leg.

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Typically performed for 1-2 sets of 6-8 reps, or 2-3 sets of 5 breaths (i.e. reach to end range, inhale into the upper back, exhale fully and take up the slack).

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

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Lateral Kneeling Adductor with Reach Under

This is another example of an “integrated” mobility exercise that I’ll write into pre-practice or training prep work.

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3 quick notes:

1️⃣ Anchoring the hips back, and then rotating through the t-spine helps create hip/shoulder separation, an important motor control quality for many athletic movements.

2️⃣ Emphasizing a reach under pattern can help encourage air flow into the upper back, which opens up more rotation.

3️⃣ Rotating away from a laterally extending leg is a pattern that specifically presents in forward skating and shooting, but has some application to throwing motions and cutting (especially while protecting a ball, like you may see in football, basketball or lacrosse).

4️⃣ In general, rotating through thorax while sitting into end-range hip positions will help expose athletes using high threshold strategies (e.g. “white knuckling” a position/movement that should be loose), so these patterns can also be used as a screen to assess both motion and strategy.

Quick coaching notes:

✅ Reach one foot out to the side to feel a stretch through that adductor. Hold this position, then push hips straight back.

✅ Keeping your torso centered over your hips (e.g. don’t lean), rotate through the chest to reach one hand under as far as you can without holding your breath. Pause, and then return to the start.

Typically performed for 1-2 sets of 6-8 reps, or 2-3 sets of 5 breaths (i.e. reach to end range, inhale into the upper back, exhale fully and take up the slack).

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

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Speed Training: Alternating Crossover Run

The Alternating Crossover Run is an exercise I’ll integrate into our pre-practice prep and as a main exercise in speed development blocks.

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It’s a great option to teach:

1️⃣ Hip/shoulder separation
2️⃣ An aggressive push-under
3️⃣ Introductory single-leg deceleration.

The goal here is to cover a lot of ground laterally, while turning the hips in the movement direction, but keeping the shoulders square to straight ahead. This hip/shoulder separation comes into play in most transitional patterns, but is especially helpful for situations where your eyes need to track the play away from the direction you’re moving.

Great option for athletes that don’t have a lot of space for their speed work.

Typically performed for 3 sets of 3-5 reps per 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

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Integrated Mobility Work: Posterior Diagonal Sling

Last week I shared an integrated mobility exercise that opens up some range of motion along an anterior sling connecting the front of one hip with the opposite shoulder.

This variation addresses the same concept on the opposite side of the body, now focusing on the connection between the glute and the opposite lat.

This video is of a “Diagonal Hip Rock w/ Opposite Reach”

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A few notes:

✅ Set up on hands and knees and either reach one leg back on ~45° angle or bring one leg up into a “pigeon” position to feel a big stretch in the back of that hip

✅ Sink into the stretch while keeping your hips square to the floor (e.g. don’t open up as in a seated 90-90 position). Holding this position, reach with the opposite arm across your body, side bending through your torso to feel a stretch through the lat.

✅ Each rep, attempt to reach slightly further with your hand, and every few reps try to sink slightly deeper into your hip.

Typically performed for 6-10 reps per 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 how to assess movement and integrate specific strategies to improve mobility and movement quality in training, check out Optimizing Movement. Don’t have a DVD player? Send me a note through the contact page after you checkout here Optimizing Movement and I’ll get you a digital copy of the videos!

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