- Your core muscles maintain balance and protect your back during a hockey game. Additionally, hockey makes use of a variety of rotational movements, which require strong obliques. You can get the best of both worlds by working on a stability ball. In addition to the exercises in the Resources below, consider adding a 2- or 3-pound medicine ball to the workout. Assume the crunch position on the stability ball. Then, turn at the waist as you toss the ball from hand to hand. Perform about 20 repetitions. In addition to strengthening you core and obliques, this exercise will enhance agility. If you have access to a cable machine, you can perform the wood chop exercise, featured in the Resource video below. This can be done seated or kneeling on the stability ball. The video also shows the exercise being done while standing on the ball, but this should be performed only by professional athletes. Standing on a balance board is much safer. Perform three sets of 12 repetitions on each side.
- Given the number of balance training tools in today's fitness market, it's easy to combine strength and balance conditioning into one workout. You can perform squats and lunges while standing on a BOSU or balance board. Even upper-body strengthening exercises, such as lateral raises, overhead presses, biceps curls and triceps kickbacks can be performed on balance devices. Strength and balance exercises should be performed for three sets of 12 repetitions, three times a week.
- Hockey requires fast reaction times. As such, agility training is required. Fortunately, it's easy to find activities that improve agility. You can go to the playground and play a game of hopscotch or play a game of tag with a child. While performing crunches on a stability ball, you can toss a medicine ball to a friend, or two partners can play a game of catch while standing on a balance device.
- Plyometric training will improve your power, which will enhance your game. Lower-body plyometrics often begin by warming up with a traditional strength-training exercise, and then adding a jump to the same movement. For example, you can warm up with a squat. Then, begin in the squat, but as you extend your legs, jump into the air, and land in the squat. You can also do upper-body plyometrics. For example, as you straighten your arms while doing a push-up, add a quick clap. Plyometrics should be performed twice a week, with eight repetitions of each exercise.
