Hey guys, Jeff Lovecchio here owner of RIPT
hockey training
and I'm Derek with Total Hockey
and we're in the gym today working on hockey
specific core exercises.
So the first up, the Anti-Extension.
You're going to grab a stability ball.
We're gonna have Derek come down onto his
two knees.
This is the one you guys have all seen people
doing in the gym.
The biggest thing I want you to focus on is
a slightly rounded back, keeping your abs
tight, sucking your belly button to your spine.
Now, he's gonna push out with his hands as
soon as he feels his lower back dip we're
going to pause and then come back.
Slightly rounded back.
We're gonna go out, pause, and then come back.
When you come back I want you keeping those
abs tight.
Perfect.
So, next we're going to use one of these skillz
trainer bands.
We're gonna do, it's the same as a good morning
except here we're going to use a band.
The partner who is going to do the exercise
is gonna put it over his neck, feet are going
to be shoulder width apart.
I want the weight in your heels.
Derek grab the bands so I'm not strangling
you.
I'm going to come down, hold the band.
He's going to flex forward keeping his back
rigid, pull up, squeeze the lower back.
Get a two second pause at the top there Derek.
There we go.
When you pause flex your lower back also your
glutes.
Hockey player are all butts, we know that,
right ladies?
One more Derek, good.
Pause. and perfect.
The last exercise we have is called the Pallof
Press it's an anti-rotational exercise.
If you have a partner he can hold the band
like we're going to do or you can wrap on
of these skillz bands around a pole and do
it from there.
Derek, you're going to hold the band.
I will do this one, show you guys how it's
done.
So, the partner who's doing the exercise is
going to step about two feet back all we're
going to do here.
We're going to push your glutes slightly forward,
flexing your glutes, lower back, and your
abs.
You're going to push out, hold for three,
using these obliques here, come back in.
We're going to go out, hold for three, come
back in.
This is an anti-rotation exercise so what
we don't want to see happen is you turning
like this.
We want to fight that rotation that your body
is going to want to be doing from this external
force.
On these Pallof Presses I would shoot for
anywhere between six to ten reps, make sure
you do both sides.
We want to be strong on both sides forehand
and backhand.
Also, you can't choose what side a defensemen
is going to hit you when you're battling.
A few tips for these exercises.
One, make sure you're focusing on the muscles
you want to focus on.
If you're feeling that first exercise, the
anti-extension, in your lower back you're
not doing it correctly.
You're probably going out too far.
Two, to make that first exercise, the anti-extension,
even harder you can grab a pair of these skillz
core wheels.
These will make it much harder because now
it's not in a fixed plane of motion, they
can move any which way and you have to be
able to counteract that.
If you're looking for balls, bands or wheels.
You can find them at Total Hockey dot com
by clicking right up there.
If you enjoyed this video, subscribe to our
channel and if you want to see what Jeff is
going to put me through next click that button
right down there.
We're gonna do some drills to work on your
core stability.
Keep it tight!
