– Hey, hockey player, in this video I’m going to be running you
through a hockey specific stability ball core circuit. What you want to do when
it comes to the core is you want to attack the anterior core, which is your front, the posterior core, which is the back, your lateral core, which is the sides, but then also your deep
stabilizing muscles as well. There’s a lot that goes into creating a truly complete core circuit. But why it’s so important
for hockey athletes to care about getting a complete core circuit is because it’s what’s going to allow you to maximally generate as
much power as possible out on the ice. A lot of people forget
that power is generated from the ground, transferred
through the core, and then expressed out the extremities. You’re creating power with
your legs and your hips, and then you’re transferring
that power through your core and expressing it out your limbs. Think about a slap shot. I’m going to load
backwards, generating power from my hips and my legs
before using my core to transfer and rotate that
power in another direction to have the hardest shot possible. That transfer is a rate limiting step on how much power you can
produce out on the ice. Why? Because it’s actually something
known as neural inhibition. If my legs and hips, for example, can create ten units of force, but my core can only absorb and transfer six units of force, how much force output do you think you’re going to create on the ice? Six units of force. Because neurally your body will inhibit how much strength and
power your legs are allowed to emit without risking
injury to the body. Anatomically speaking,
the core’s number one job is to protect the spine,
not take a slap shot. So what’s going to immediately decrease how much power output you can get out of your legs and hips if your core strength can’t handle it. Let me show you a
stability ball core circuit to give you as much core
strength as you’ll ever need so you can dominate out on the ice. To kick this five exercise
stability ball core circuit into action, we are going to begin with the stability ball crunch. And you are going to do these non-stop for twenty to thirty seconds. I know some of you might
be seeing that and think, “Why isn’t there a rep range?” The reason I don’t like to use a rep range for the stability ball
crunch specifically, is because the rectus
abdominus are a very type one muscle fiber dominant muscle group, which means they’re very
resistant to fatigue. So I like to extend the length of the set to ensure we get an
adequate training stimulus each and every single time
you come back to this exercise within the circuit. The next exercise in this
circuit is the skier. What I want you to do for this one is plant your hands nice
and strong on the ground and get your knees up
on the stability ball just like you see Kevin doing here. The idea with this one
is to drop your hips down to either side, nonstop, until you’ve hit ten reps per side. This is a great exercise to train that rotational core strength\ that you need out on the
ice when taking slap shots or when skating as fast as you can. The third exercise in this
core circuit is a tough one but I know you can do it. What I want you to do is do a
plank up on a stability ball but also have your rear
feet elevated as well. Ideally this elevation will have your feet in line with your shoulder, just like you see Kevin
has performed here. This exercise is great
for training all of those deep inner core muscles
and deep inner hip muscles that are responsible for
stabilizing your body during high velocity movement, and therefore keeping you
injury free out on the ice. Hold this one for twenty to
thirty seconds and let’s go. The second last exercise
in this core circuit is the stability ball windshield wipers. What I want you to do here
is put the stability ball that you’re using in-between your feet at the very end of your legs, spread your arms out nice and
wide so they keep you stable during the rotation
and then move your legs back and forth just like
a windshield wiper would. The great thing about this exercise is it trains the rotational
muscles similar to the skier, but due to the legs coming down, there’s a lot of decelerative
strength trained as well, which really plays into
your agility out on the ice. Your ability to decelerate
plays a huge role in your stop/start speed. Stopping is literally fifty
percent of the equation. So if you want to have
explosive agility out on the ice this is a great exercise for you. The last exercise in this workout is the stability ball knee tuck. What I want you to do here is plant your hands nice and strong, keep the tops of your feet on the ball, and then drive your
knees toward your chest. Try and do it just like
Kevin is doing here by keeping your glutes down. You don’t want to be building
a triangle with your body. You want to stay nice and
flat, just like it was a plank, but you’re driving those
knees up towards your chest so that you’re training not
just the stabilization muscles, but also your abdominals as well. Perform this exercise for
ten nice and controlled reps, take your rest, and
then repeat this circuit three to four times. Thanks for watching our hockey specific stability ball core circuit. If you like that video,
smash the thumbs up button and subscribe to our channel. And if you want elite conditioning levels that will keep you going
strong for all three periods make sure you click on the link
in the comment section below to download your free
relentless conditioning package.

Hockey Core Stability Ball Workout 🏒
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3 thoughts on “Hockey Core Stability Ball Workout 🏒

  • May 13, 2019 at 4:30 pm
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    🏒 FREE Relentless Conditioning Package – https://www.hockeytraining.com/free-conditioning-package

    Reply
  • May 13, 2019 at 5:20 pm
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    Oh my god I'm going to die while doing these exercises but at least this gym ball will be useful!

    Reply
  • May 16, 2019 at 5:42 pm
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    Stir the pot?

    Reply

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