As summer gets into full swing, now is the time for all serious hockey players to begin preparing for the upcoming fall 2013 season.
At Karp Fitness and Personal Training, we have helped top players like Ryan Kesler and Kevin Bieksa of the Vancouver Canucks, as well as many other professional and aspiring hockey talents, to organize and implement their off-season hockey training.
In case you can’t make it in to see us, below are one each of hockey-specific strength, plyometric, and flexibility exercises designed to provide explosiveness, power, and on-ice maneuverability.
Walking Lunges
A favorite of our NHL clients, this exercise with improve your skating power. Standing at one end of a long room, step forward with your right leg and slowly lower your body vertically until your left knee is about two inches above the floor. Keep your right knee directly over your right foot and your back and shoulders straight. Bring your feet together as you rise and continue lunging down the room with alternating legs. Perform three sets of 30 repetitions with a comfortable but significant amount of weight in each hand. You should feel the effort in your glutei and thighs, but not your knees, ankles, or back.
Side Jumps
Side jumps are a plyometric exercise that improve speed and facilitate weight transfer when skating. Before performing this exercise, mark a distance about one foot wide on the floor. With both feet together, jump sideways over this spot and jump back to the starting position as soon as you land, while concentrating on landing as softly as possible. Complete three sets of 20 repetitions with a a 30-second break between sets, depending on comfort level. To increase the difficulty, jump over an object such as a milk crate.
Lower Back Rotations
This gentle, effective stretch will increase your on-ice maneuverability by increasing your trunk mobility. Lie flat on your back on an exercise mat. Bend your legs to a ninety degree angle and keep your feet flat on the floor. With your arms out to the side and your shoulders flat on the floor roll, both your knees together down to the floor. A gentle stretch should be felt in the lower back. Hold for 30 seconds and repeat on the opposite side.
Want an assist with your hockey performance? Give Karp Fitness a call today to see how Shaun and his expert team can help you exceed expectations and achieve personal excellence.
Shaun Karp is a certified personal trainer in Vancouver. For more info call his office at 604-420-7800.