Tag: core strength

Core Strength Variations

Core strength is an essential physical quality from both performance and durability perspectives. Learning to generate stiffness through the torso can help athletes transfer energy from the lower to upper body, deliver/absorb contract, and prevent undesirable motion of the hips, spine, and rib cage.

 
 
 
 
 
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The Slideboard Bodysaw is an advanced “anti-extension” progression to a front plank that emphasizes generating stiffness through the core to prevent the hips from falling down or into anterior tilt.

The goal here is to actively push the chest away from the ground and keep the hips level and square to the ground while pushing the body backward. The further back you push, the harder it is.

Typically performed for 3 sets of 8-12 reps or 3-6x5s holds.

The Slideboard Jigsaw is a variation of the Bodysaw that adds a component of lateral flexion/rotation control. The coaching cues are the same (i.e. push the chest away and keep the hips level).

Typically performed for 3 sets of 6-10 reps/side.

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To your success,

Kevin Neeld
SpeedTrainingforHockey.com
HockeyTransformation.com
OptimizingAdaptation.com

P.S. If you’re interested in year-round comprehensive hockey-specific training programs for players at different ages, check out Ultimate Hockey Transformation.

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Bear Position Alt. Shoulder Taps

Bear crawl variations provide a great opportunity to integrate core strength with shoulder stability work.

 
 
 
 
 
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A few coaching cues on this exercise:

✅ Slightly tuck the tail bone under
✅ Stay long through the spine as you push your chest away from the ground
✅ Keep your hips square as you pick one hand up to touch your opposite shoulder.

Typically performed for 3 sets of 6-8 reps/side.

Feel free to post any comments/questions below. If you found this helpful, please share/re-post it so others can benefit.

To your success,

Kevin Neeld
SpeedTrainingforHockey.com
HockeyTransformation.com
OptimizingAdaptation.com

P.S. For more information on in- and off-season program design, training and reconditioning for injured players, and integrating sports science into a comprehensive training process, check out Optimizing Adaptation & Performance

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Another Great Core Exercise

If you haven’t noticed, I’ve been trying to post more videos recently. I love videos. If pictures are worth a thousand words, videos are worth one hundred BILLION words. I’ve read entire articles with detailed exercise descriptions that made no sense to me. Then I’ll watch the 30s of accompanying video and it all becomes clear.

If you’re like me and would rather watch a movie then read the book, you’ll love MyFitTube.com. It’s a membership site where some of the most respected experts in the industry post exercises, exercise progressions, and teaching descriptions. It’s a great investment.

This is another exercise training core control in an anti-rotation pattern while also strengthening your back. You should be squeezing your butt hard on your back leg. Notice that you’re co-contracting your butt and opposite side latissimus dorsi (read: lat), just as you would in sprinting or skating.

[quicktime]http://www.kevinneeld.com/videos/Half-Kneeling%201-Arm%20Row.mov[/quicktime]

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Adding Core Strength to Dynamic Movement

Building off the exercise I posted the other day, this is another dynamic movement that trains core control. The idea is that you minimize the rotation of your trunk while catching the ball. You can progress this exercise by having your partner throw the ball slightly further away from your shoulder. You could also make the throws back to your partner more explosive, but the exercise is designed to teach core control and anti-rotation, not explosive power. There are plenty of other exercises for that!

[quicktime]http://www.kevinneeld.com/videos/Reverse%20Lunge%20MB%20Catch.mov[/quicktime]

Kevin Neeld

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