all require some form of rotation. If there is an imbalance (as there most often is in hockey from almost always rotating to the left) then you are never going to be working to your full athletic potential. Improving rotational strength will allow you not only to be in balance but this increase in strength will allow you to hold better technique and allow you to get more pace on the ball. The exercise I have chosen is: woodchoppers.
*
SCAPULAR RETRACTION An inability to position the scapula (shoulder blade) and
stabilise it from reduced muscle function or weakness has a direct impact on the shoulder joint with serious consequences. As a hockey player we spend a significant amount of time pulling the shoulder blades into protraction (moving scapula away from the spine). Over an extended period this will lead to inhibited muscles and injury; therefore it is important we learn to pull the shoulders blades into retraction (moving scapula towards the spine). The exercise chosen is: * prone holds.
exercise plan Exercise
front plank single leg raise
stability ball roll ins woodchoppers prone holds
Week One
Sets 3 2 2 2 2
Reps/time Sets 30s 8 8
7 6
3 3 3 3 3
FRONT PLANK Resting on your forearms and toes, brace your core and hold your body in a straight line.
Week Two
Reps/time Sets 40s 8 8
7 6
3 3 3 3 3
Week Three
Reps/time Sets 50s 10 10 8
7
3 4 3 3 3
Week Four
Reps/time 60s 8
12 10 8
SINGLE LEG RAISE Start position: Lying on your back, bend your knees and place your hands on your hips.
Finish Position: Raise your hips to the ceiling and straighten
one leg out fully. Ensure your hips stay in a straight line and don’t tilt to one side more than the other. Do again with the other leg and then this equals one repetition.
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