EOTW: Rotary Core Strength for Hockey

The stability ball in this one lets you put a little less load on your arms and a little more through your torso (or “core” as we like to call it to sound cool).  So what is the benefit of that?

Well, in this case it will help you strengthen the muscles of your torso that defy rotation (or what we call “anti-rotation” to sound cool).  So there you have it a nice anti-rotation core exercise for hockey players – – ooooooooh, exciting!

What I want you to notice in the video and the image above is how I am not actually rotating my torso during the exercise.  My torso stays stable (thus the term “core stability”) and simply transfers the power that I am generating with my legs and hips.  Notice how the back foot will pivot.

Look familiar to a shot in hockey or even how you turn your shoulders and hips when doing a t-push in the crease?

If you can’t see the video above – here is the link: https://youtu.be/1aItpR4_Tc0

Key Points:
  • Load the legs
  • Maintain a neutral stance in the spine; it is fine to angle your torso forward, but do not round your back.
  • Generate the power from your legs as you brace with your abdominals
  • Pay attention to what is going on with your torso – be aware of the tension and the stabilization
How Much? How Many?

Start with a relatively light load (a load the feels on the easy side of medium to start) and then you can build up to a medium load; this exercise is not intended to be heavy.  Do 3 sets of 6-8 reps on each side.


PS -remember to pay attention to the form first – where you are feeling it, then you can increase the speed and resistance a little.