Exercise Kits

Hockey is a demanding sport, and the best hockey exercises need to be designed to target the muscle groups that get the most work in game situations. Here are three simple, yet amazing exercises that can result in serious improvements in your on-ice performance.

1) Dumbbell Step-Ups

This is one of my all time favourite exercises. It's extremely simple and requires nothing more than some weights (even this is optional) and something elevated to step on. Dumbbell step-ups are simply. Grab a pair of dumbbells, approximately the same weight as you'd curl (you can go lighter or heavier if you need to). Hold the weights with palms in, and stand in front of a weight bench, or any elevated surface that's about one and a half to two feet off the ground. Raise one leg and place your foot on the bench. Push up on the leg, through your heel and left your opposite leg so your thigh is 90 degrees to your body (think 'the crane' from Karate Kid but with your arms at your sides). Lower back to the starting position and repeat on the other side.

2) The Plank - Front and Side Variations

As we know, core strength is a huge concern in sports. Your core generates power, stabilizes your body, and a strong core is crucial for injury prevention. What most people don't realize though is that crunches and sit ups aren't really that great at strengthening your core. The best way to strengthen your core isn't to move it, it's to keep it completely still!

For the front plank, assume a modified push up position with your body weight resting on your forearms. Tighten up your core, and hold that position, completely still, for 30 seconds or as long as it takes your form to start to fail.

For the side plank, turn sideways with the side of your foot touching the ground, and rest your body on your inside forearm. Tighten your core and raise your body up so that your head, torso and legs are all in-line. Again, hold for 30 seconds or as long as it takes for form to fail, then switch sides and repeat.

3) Dead-lifts Rows - A great multi-group exercise.

I love dead-lift rows. Why? Because they target so many different muscle groups all at once. To perform a dead-lift row, grab a barbell and assume the low position of a traditional dead-lift. I.e. weight on your heels, hips and butt out behind you, back naturally arched. Unlike a normal dead-lift though, there's no returning to upright here. You're going to stay in this position (and believe me it gets tiring). Now simply perform a standard row with the barbell, bringing it up towards your chest and lowering it again. This exercise will target your legs, your butt, your lower back, your lats and your arms.

These exercises are a great addition to any hockey players workout, but they aren't a complete work out. For a complete plan to maximize your on-ice performance through off-ice training, consult a trainer or get a good book on hockey specific fitness,

For more great information on hockey training for maximum performance, from a former NHL'er and career pro, click here to check out the Hockey Speed and Power manual. Hockey Speed and Power was developed by an ex-pro for use by the Belleville Bulls of the OHL, Canada's premier junior league. Now that same information is available to you!

Sammons Preston VHI Exercise Prescription Kits on CD Exercise and Rehab Kit, 574 Exercises $454.33 VHI Exercise Prescription Kits on CD Allows clinicians to quickly and easily provide individualized client home exercise programs from a personal computer. Clinicians can: select specific exercises, edit or change captions, and view client histories. Each program can be saved and called up later for modification as clients progress. Either a Program Module (single workstation) or a Network Module (network environment) must be purchased in order to run any of the Exercise Collections. In the network environment, the number of simultaneous users desired will determine the number of each kit that need to be purchased. For a single workstation, each computer requires a program module and an exercise kit. System requirements include: IBM-PC with Intel Pentium 60MHz processor or compatible; Windows 95, 98, 2000, NT, ME or XP; minimum 16MB RAM recommended; not MAC compatible. When ordering kits, note that kits ending in an "N" are for the Network Module. The other kits are for the Program Module.

Sammons Preston VHI Exercise Prescription Kits on CD Pediatric Functional Activity and Exercise $183 VHI Exercise Prescription Kits on CD Allows clinicians to quickly and easily provide individualized client home exercise programs from a personal computer. Clinicians can: select specific exercises, edit or change captions, and view client histories. Each program can be saved and called up later for modification as clients progress. Either a Program Module (single workstation) or a Network Module (network environment) must be purchased in order to run any of the Exercise Collections. In the network environment, the number of simultaneous users desired will determine the number of each kit that need to be purchased. For a single workstation, each computer requires a program module and an exercise kit. System requirements include: IBM-PC with Intel Pentium 60MHz processor or compatible; Windows 95, 98, 2000, NT, ME or XP; minimum 16MB RAM recommended; not MAC compatible. When ordering kits, note that kits ending in an "N" are for the Network Module. The other kits are for the Program Module.

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