There is nothing more unpleasant than spending countless hours on something, only to realize that you have not made any progress. In fact, there is one thing: spend countless hours on something, only to understand that you have really progressed in the WRONG direction! In the world of hockey training, crunches, squats and partner breakdowns prevail as the most used forms of basic training. Bad news for players who actually hoped to improve their work through training.
I could write a book about the reasons why these exercises are not only a bad choice in terms of performance, but also really dangerous! In the interest of time, I summarize all the arguments against these useless exercises, saying that in no case do you need to quickly or severely bend your chest (think about the movement of the crunch) while playing hockey and performing these movements again and again reinforce the poor bent poses that we spend too much time already (sitting at the computer, driving, sitting in a classroom, etc.).
In order to understand how to train the core, we need to define the main musculature and its function. The core includes ALL the muscles that attach to the thigh. This is an important point. Only training the abdominal cavity inevitably leads to muscle imbalance and leaves room for efficiency. The core muscles include the abdominal cavity, buttocks, hip flexors and rotators, all of which must be trained using functional patterns.
The two main functions of the kernel are:
1) create a stable base for limb movement (arms and legs)
2) Create the stiffness of the trunk to effectively transfer force between the lower and upper part of the body
Both of these functions revolve around pelvic / hip movement control.
The kernel must be both stable and reactive, and it should be trained in that order.
Despite the potentially tangled structure and function of the core, learning is fairly straightforward. To create a stable core, all hockey players must start with a basic basic training scheme, including front boards, side boards and notched bridges. As soon as they can hold each position for 3 sets of 30 with the perfect shape, they have to go to the 1-foot options to add a rotation component.
This is when everything starts to have fun. There is nothing stable in a hockey game. In truth, the stability of the core in an undeniable environment will not do much for the hockey player on the ice. The key is to train the core for reactive stability. In other words, the core must maintain stability by being subject to some complex forces. On ice, this force can come from an external source, such as the opposite player, or from within, for example, slowing the pulse from a shot. The key to making basic stability, performing an exercise with an active reactive base, is to add to the disturbance. In general, active jet exercises include one athlete trying to maintain a position, while another athlete creates slight difficulties for this position in the form of cranes or pushes. These exercises are usually performed on time (up to 30 years). A few examples:
Side board with indignation
The athlete adjusts to the side position of the board, the upper arm reaches straight up. The partner steals the athlete's hand slightly, while the athlete resists any movement.
Hockey partner prompting
The athlete is in a sporting position, holding a hockey stick in front of him. The partner steals the stick slightly in all different directions, while the athlete resists any movement.
Damage to an ice hockey partner
The athlete is in a sporting position, holding a hockey stick right above his head. The partner steals the stick slightly in all different directions, while the athlete resists any movement.
The last two exercises can be performed from a semi-arid (removable position) or a high position on the knees (kneels on both knees and becomes as high as possible). To further increase the task, an athlete performing the exercises may close his eyes. It really challenges the sensory system of the body.
The next progress is the explosive drug blasts to really train the main function of power transmission. Before moving from resistance to creating it, you need to know in which areas to move in order to maximize the transfer of power and minimize the risk of injury. As a general statement, you want to move on the hips and thoracic spine (think while moving through the chest area) and minimize all movement around the lumbar spine (or lower back). This is true for both linear movements (bending forward, backward or laterally), and rotational movements. Once you understand where to go, you will be ready to progress to throw the medicine pieces. My favorite exercises with two balls:
Ceilings
Take the medicinal ball right over your head. Then slam it right in the ground in front of your feet as hard as possible. Catch him on the rebound, quickly return him to the top position, then slam him again ... and again ... and again.
Side standing shot
Stand perpendicular to the wall. Load the ball in front of your back shoulder when your back elbow is raised, even with the ball. Remove your back foot and throw the ball as hard as you can use perforation. Catch the ball on the rebound, quickly return to the starting position and throw it again. Toggle the sides and repeat.
Most ball exercises are best performed from 8 to 12 repetitions. More than that, and the movements lose their power.
The final major learning progress is to incorporate reactive resistance into explosive drug explosions. The way to do this is to make a couple of explosive throws, catch the ball and freeze in position, while the partner provides indignation. For example, if you performed the top floor invoice, you could perform 2-3 repetitions, then catch the ball and hold it over your head, and your partner tapped the ball for 5-10 seconds until you approved all the movements. Then you will carry out another 2-3 helmets and repeat the upper perturbation, going through this process 2-4 times. This type of training will have maximum transfer to the characteristics of ice, since you will alternate between explosive strength and reactive stability.
In order for hockey players to get the maximum benefit from their basic training, they must start with basic exercises on basic resistance before moving on to exercises of reactive stability. After spending some time working on them, players can advance to exercises for explosive medicine, and then to advanced exercises that include explosive movements with reactive stability. After this, progress will help ensure that basic training on ice leads to improved performance on ice.
In the third part, we turn to speed, agility and speed of training, as well as the best way to curb hockey. Be in touch ...
