HOCKEY FITNESS: How good is your core stability and strength?

As hockey players we are constantly in semi upright or low body positions while engaged in dynamic or static movement requirements of the game. Added to this is the execution of the required performance skills of the game whether dribbling, hitting, flicking, tackling that require you not only to maintain your body in these semi upright or low positions but also at the same time execute the power required skill. To do all this requires a strong core. Therefore developing core strength and stability should be a physical training focus. It is extremely valuable for junior players as it is for older masters’ players. Junior players are still growing physically while masters’ players are trying to counteract the decline in body strength. This article provides introductory information about our core and ways to improve one’s core.

What is our core?

The core muscles lie deep in the upper body. They are usually attached to the spine, pelvis and the muscles that support the shoulder blade. When the core muscles contract, they create a solid base of support for the body. A strong core provides support for your spine so you walk, jog, run, hit a ball with power, be strong in a tackle and much more. A weak core will lead to bad posture, lower back pain and ultimately injury.

Training the core muscles will also correct posture imbalances that can potentially injure a hockey player.

What is the difference between core strength and core stability?

Core stability can be understood as the ability of the core to resist an unwanted movement (e.g., tackling). Core strength can be identified as the amount of force the core can produce to perform a desired movement (e.g., hitting). These can clearly be seen as two totally different functions, yet they are both totally interdependent on the other

What Are The Benefits Of Strengthening Core Stability?

1. Increased Strength:
Increased strength as a result of core stability workouts is one of the main benefits. With this comes the decrease in the risk of injury since stronger muscles are less prone to jarring and failure to external forces.

2. Increased Coordination:
Increased coordination is another great benefit you achieve. This coordination allows you to perform movements with greater ease and fluidity. As your muscles learn to work in synch with each other, your actions become more efficient.

3. Increased Stability/Balance:
Increased stability and balance are an important attribute you gain from doing these types of workouts. This helps a great deal with performance since you will be better able to keep your body in a homeostatic position. For example a hockey player with good stability/balance is better able to keep on her feet when in a possible body contact position during a tackle.

4. Decreased Chance Of Injury:
A stable core is one that supports injury prevention. Imagine a full back being smoked by a running forward who changes direction and collision is inevitable. What supports his bones, joints, and ligaments in his core? It’s a stable, steady, balanced core that is resistant to the forces put upon it.

5. Increased Performance:

A stable core increases your performance because you are able to keep your balance through certain movements. It also contributes to power in the execution of skills. Successful drag flickers exhibit strong characteristics of good core strength and stability to go hand in hand with great technique.

Also do corner hitters. When you hit the ball, the power behind his swing starts from the legs. The power than transfer up through his abdominals/back (The core muscles) and to his arms for the swing. Now think of how his swing would be affected if he had a weak core. The power from his legs would not have transferred to his arms and his swing would have been weaker.

How is your core strength and stability – TAKE THE CHALLENGE?

The Core Strength and Stability Test is a 3 minute test based on the plank position. It is an excellent screening devise to determine core strength and stability in athletic and fitness oriented populations. It can be done individually or as a group. Hold this above position for 3 minutes. Give it a go!

Ways of Training Your Core:

The following exercises cover static and dynamic ways of improving your core. Your aim is to incorporate core specific exercises into your training regime. Select according to your needs but the first factor is to consider key principles of training. Here are some guidelines,

Frequency – At least once per week.

Repetition Range – 6-12 the norm. Begin with the minimum and Increase as you manage that repetition number

Intensity – High intensity. Your intensity should be such that you fail or are close to it on most of your sets. If you’re a beginner take it easy to prevent injury potential.

Workout without equipment

The Bridge:
To do this exercise, first lie on your back with yours knees bent up. Do not arch your back; just keep it natural and relaxed. Contract your abdominal muscles and hold that contraction. While contracting that muscle, raise your hips off the floor. Hold that position for about five seconds and then gradually move on to about eight seconds as you begin to master this exercise.

Do not hold your breath as it is important that you breathe throughout the exercise. The bridge is a great exercise to strengthen many of the core muscles.

Leg Rotation:
This exercise will really strengthen your abdominals as well as your oblique. To perform this exercise, lie flat on your back with your back neutral and relaxed. Contract the abdominal muscles and hold the contraction. Keep your hands and shoulders flat on the floor. Let your knees fall slowly to the left until you feel a nice stretch. They do not need to touch the floor.

If you feel pain, then you went too far down. After you feel that stretch, rotate your legs to the other side using your abdominals and oblique. Perform about 8-12 reps for this exercise to really strengthen your core muscles. As you get more experienced with this exercise, attach some ankle weights to your ankles and perform this exercise.

The Plank:
To perform this exercise, lie on your stomach. Raise yourself up so you are resting on your knees and forearms. Keep your back and head as straight and in line as possible.

A good way to think about it is to pretend that your back is a tabletop. Squeeze and contract your core muscles by pulling your elbows toward your knees. However, neither the elbows nor knees should move from their positions. Hold the position for approximately five seconds. As you get stronger at this exercise, move on to about eight seconds. You can do also the back plank and side plank.

V Sit Up Hold:
This is exercise is effective at targeting the abdominals. Before you begin this exercise, it would be a good idea to first make sure that your form for the crunch is exceptional. It is a simple exercise to perform really. First, lie flat on your back with back neutral. Fold your waist by lifting your legs off the ground while simultaneously extending your arms in the air to touch your toes. You should look like the letter V when viewed from your side. Hold this position as long as you can. This exercise should also improve your balance.

Crunches

Workout with equipment

Swiss Ball Sit Ups or Crunches – 3 sets x 6-12 reps

Basically sit ups or crunches on a Swiss ball. Sit ups are harder. If this is too easy add weight and hold it at your chest. Plates would be ideal. Here is the starting position. This works your upper abdominals.

Exercise Ball Pull-In – 3 sets x 6-12 reps

Start with your shins on the Swiss ball and hands on floor in front of you. Roll the ball behind you by extending your legs and then back inward. This is one repetition. If this is too easy, do it with your toes intend of your shins on the ball in the starting position. If doing it with your toes is too easy try one leg, then switch. Here is the starting position. Works your lower abdominals.

Ab roller – 3 sets x 6-12 reps

If you’ve ever tried this it’s really tough to keep stable. Try to find a ab roller with a wider grip. The wider the grip the harder it is. Do it on your knees if you cant handle on your feet. Works your upper and lower abdominals.

Plate Twist – 3 sets x 8-12 reps

At first if you are not used to it, use a low weight to get balanced. As you get better move the weight up. Works the Obliques.

Lower Back Workout:

Dead lifts 3 sets x 6-12 reps

The thing here is you might want to try and incorporate your lower back workouts with your legs instead of with your abdominals if you are planning on doing dead lifts. It is perfectly fine and acceptable

Back extensions 3 sets x 6-12 reps

If doing it without weight is too easy, add some. Again plates here are the best option.

Plyometric Workout Incorporating Core Stability:

Plyometrics, also known as “jump training” or “plyos”, are exercises based around having muscles exert maximum force in as short a time as possible, with the goal of increasing both speed and power. This training focuses on learning to move from a muscle extension to a contraction in a rapid or “explosive” way,

Tuck Jumps 30 seconds