Long, busy days means having a lot of time to train isn’t always in the cards. Quicker and more time efficient workouts have become the norm 2-3 times a week. ➡️ 45 minute Circuit ⬅️ 🔶 Rest to 130 beats per minute after each exercise 🔶 🔷 Kettlebell Swing x10 🔷 Ring Row x10 🔷 … Continue reading 45 minute Aerobic Circuit
2-Point 1-Arm Dumbbell Row
Saw this one a while back from Joe Aratari, started playing around with it a bit myself, and kind of like it. ✔️ People need to row more ✔️ Greater core demand then the traditional DB Row ✔️ Uni-Lateral to help balance out any potential strength imbalances By no means is this replacing the DB … Continue reading 2-Point 1-Arm Dumbbell Row
Isometric Work for On-Ice Speed Development
Another simple way to develop better, more explosive skaters➖add isometric work. Generally speaking, getting into a deeper/lower is going to be a better skating position, but some skaters can’t consistently skate from a deep position because they don’t have the strength (or more specifically endurance) to keep themselves their. This is where various Yielding Isometric … Continue reading Isometric Work for On-Ice Speed Development
Developing Faster Skaters
Yesterday I touched on how adopting a deeper skating position will lead to a more powerful stride and ultimately lead to improving skating speed. Another obvious way to improving skating stride power ➡️ get strong on one leg. Developing incredibly strong legs/hips in a single leg stance is a no-brainer if the goal is more … Continue reading Developing Faster Skaters
Monday Musings
Happy Monday! Here are a few thoughts bouncing around in my head after a week of reading, podcasts, cruising social media and any other continuing ed. Enjoy! A simple change that I have made with all the athletes that I work with is to elevated their heels when squatting bilaterally. It gives them more ankle … Continue reading Monday Musings
The Importance of Depth for an Efficient Skating Stride
Improving on ice speed has many factors, but improving technique is one of the easiest fixes that can yield huge and immediate results. The more hockey I watch the more obvious it is that many players stand up too tall when they skate. Adopting a deeper skating stance will allow the skater to create a … Continue reading The Importance of Depth for an Efficient Skating Stride
S&C Week in Review: 9/15
Just like every other Sunday, we have another group of podcasts and articles to read and listen to that I have dived into. Like every other week, there was a ton of content out there both in written form and through podcasts. Enjoy! Podcasts Iron Game Chalk Talk with Mike Gentry Physical Prep Podcast with … Continue reading S&C Week in Review: 9/15
1/2 Kneeling Wall Hip Flexor Holds
One of the most common muscular deficiencies found in ice hockey players is a lack of strength and/or lack of activation of the deep hip flexors (psoas). The psoas, a hip flexor that is active when the hip is flexed greater than 90 degrees, is generally weak. Players will typically an incredibly hard time isolating … Continue reading 1/2 Kneeling Wall Hip Flexor Holds
Horizontal Weight Room Work
One of the bigger things that we’ve tried to do more of over the last 12-18 months is to perform more horizontal speed/power/strength work through sprints, linear bounding, band resisted broad jumps, sled work, and even some kettlebell swings, with the hope that more horizontal work will be more beneficial for sprinting/acceleration. https://www.youtube.com/watch?v=sxeldHz8jPo
Heels Elevated Squatting
A simple change I’ve made for most every athlete I work with is to elevate their heels when squatting, which gives us more ankle mobility along with an anterior weight shift that helps counter balance during squatting. I think, almost without fail, people end up squatting in a better position and their ankle mobility (or … Continue reading Heels Elevated Squatting