Hockey Workouts - 3 Ultimate Core Training Exercises For Ice Hockey Players

Core training in hockey workouts is of the utmost importance. The core is responsible for a lot of things when you're on the ice, including generating power in your shots and hits, and stabilizing you when you skate, shoot, hit, get hit, or do just about anything else. A strong core makes for dominant ice hockey players, whereas a weak one is begging for injuries. Here are 3 of the best exercises you can do to train your core for top performance on the ice.

Reverse Crunch with Swiss Ball

This is a great exercise and very simply to do. The exercise ball is added to make the movement a little more difficult. You can do it without though if you find it too difficult to do with the ball. To perform this exercise, lie on your back and grip a Swiss ball between your fight and calves. Never let the ball touch the ground, hold it just above. Using your core, bring the ball up until your legs are straight above you and your hips are off of the ground.

Swiss Ball Push-up

Again, the Swiss ball is used to add instability which is why this exercise activates the core so effectively. In fact, any time you can add instability into your workout, it will always effectively work your core. To perform the Swiss ball push-up, simply place your hands on an exercise ball and perform a normal push-up movement like you would on the ground. You can also reverse this and place your feet on the ball. Both are great exercises and will rip up your core.

Wood-Chooper

To do this exercise, grab a dumbbell (or alternately use a medicine ball) and holding it with both hands, start with it raised above your left shoulder. Bring it down and across your body until it is beside your right hip (simulating an axe-swing across your body). Repeat until the set is finished and then switch sides and perform the same movement in reverse. This is a great exercise for your core and has huge benefits for shooting.

These three exercises will take you a long way if you add them into your normal routine, but they're only a few of the many great core exercises you can do to increase your on-ice performance. For more great hockey exercises, and to see visual demonstrations of these and all other exercises, go to http://www.tophockeytraining.com and check out Hockey Speed and Power by Kevin Miehm. Written by an ex-NHLer, it provides a complete, hockey specific training regime that any player can use to maximize their on ice performance.

Plyometric Exercises For Ice Hockey Players - 3 Great Exercises to Improve Your Speed and Power

Plyometric exercises are one of the top ways that ice hockey players can improve their speed and power on the ice while in the gym. Plyometrics focuses on jumping and bounding explosively, and is one of incredible value to hockey players. Despite the fact you don't need any special equipment to do plyometrics, many players ignore it. Here are three great exercises you can do at home or in the gym to make you faster and more explosive on the ice.

Squat Jumps:

Squat jumps are probably one of the simplest types of plyometrics exercise, and you can do them almost anywhere. To perform a squat jump, simply lower your body into the position you'd be in for a normal squat, and then explode upward into a jump, raising your arms above your head. When you land, immediately lower yourself back down and repeat. The key is to not hold the squat position but to be constantly going up and down.

Tuck Jumps:

Tuck jumps are done by starting from a standing position and jumping into the air and tucking your knees up to your chest. Land on the balls of your feet and immediately spring back up again. Once again, the goal is constant, explosive movement. Try and land softly and use the energy you store from landing to help you push back into the air. Keep your feet on the ground for as little time as possible.

Box Drill with Rings:

The box drill is a great one because it has you jumping back, forth and side to side. For this one, set up four rings (or any kinds of markets) in a box pattern. Stand in the first ring (or on the first marker) and with your feet kept together, jump from one market to another, never stopping in between, until you've completed the entire box. Once again, never keep your feet on the ground.

Doing these plyometric exercises will help greatly increase your foot speed and the explosive power of your muscles. The results you'll see on the ice will be noticeable. To check out an more plyometrics exercises specifically designed for hockey, go to www.tophockeytraining.com and get Hockey Speed and Power by Kevin Miehm. An ex-NHL'er and career pro, Kevin's hockey specific training manual contains an entire section on plyometrics for hockey, as well as a full fitness plan designed specially to improve on ice performance.