Tag: core training

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.

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. 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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Diagonal Core Progression

Start basic. Eliminate joints, teach control.

 
 
 
 
 
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½ Kneel eliminates lower leg and enforces single-leg stance control at the hip/core.

Tall Kneel adds in rotational control at the hip.

Standing adds in lower leg, but still emphasizes control (shoulders turn over a stable pelvis).

Rotational teaches loading through the hip and transfer through the core.

There are many Cable Lift variations not shown here, but this is the structure of a great off-season core training progression, and demonstrates how changes in position can emphasize different areas of the body.

Typically performed for 2-3 sets of 6-10 reps.

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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Passive Coaching Strategies

Creating environments for an athlete to “self-organize” (e.g. try, fail, recognize failure, try a different way…) can be a powerful motor learning strategy.

Particularly in group settings, having strategies that allow the coach to teach without speaking frees up the coach to work with individuals/exercises that require a more hands on approach.

This is an example of one “passive coaching” strategy. The plate is not intended to load the movement; it’s meant to provide feedback to the athlete on how they’re controlling their hips/torso through the movement.

As the athlete gets better, you can UNLOAD or completely remove the weight to allow them to perform the movement WITHOUT an external cue.

Feel free to post any other comments/questions you have 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

Enter your first name and email below to sign up for my FREE Sports Performance and Hockey Training Newsletter!

Core Training: Frozen Bear Rotations with Stability Ball

This is a core exercise I’ve used for years to help reinforce proper centering/alignment of the rib cage over the pelvis, and breathing through a braced core.

The goal here is to rotate as a unit, so the knees, hips, and shoulders all move together. Another way to think of it is that the nose, sternum, and sacrum should all rotate together.

It’s common to see people initiate the rotation with their knees to generate momentum, and to extend/arch through their low back as a result.

Set up with the ball between your forearms and inside/top of your knees. We’ll sometimes cue to “reach your hands away from your shoulder and knees away from your hips” at this stage.

Lightly push all 4 limbs into the ball just hard enough to feel your core engage.

Start with small rotations (think 6” to the side, then back to center) and extend out from rep to rep as far as you can control.

This is teaching basic qualities (rib/pelvis stacking, breathing), but is an extremely challenging exercise.

Typically performed for 3 sets of 5-8 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. If you’re interested in how core training fits into a hockey-specific training program, check out Ultimate Hockey Transformation.

Enter your first name and email below to sign up for my FREE Sports Performance and Hockey Training Newsletter!

Lateral Core Training: Tall Kneeling Anti-Rotation Press to Overhead

Lateral core variation #4. This variation is a hybrid because the initial press-out requires using the core to resist rotation, and then the move to overhead shifts the stress to the lateral core to prevent leaning toward the cable column.

Before pressing out, set-up by pushing your knees through the ground and reaching your head tall. Maintain this position and pressure as you move the cable. Many people can’t get their arms fully overhead, so only go as far as you can without arching your back or losing height.

Typically performed for 3 sets of 6-10 reps. Progressed by adding load.

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

To your success,

Kevin Neeld
SpeedTrainingforHockey.com
HockeyTransformation.com
OptimizingAdaptation.com

P.S. If you’re interested in how core training fits into a hockey-specific training program, check out Ultimate Hockey Transformation.

Enter your first name and email below to sign up for my FREE Sports Performance and Hockey Training Newsletter!