I don’t think I would have to convince any hockey player that a strong torso (or core) can help them hold their ground when digging for pucks in the corners or along the boards. It would be hard to find a player who does not include plank variations in their off-ice training program.

Don’t get me wrong, planks are great and we use them all the time, but I also want to get hockey players off the floor and into a standing position. So that is what I am going to share with you today, a way to build rotational stabilization.

Rotary stabilization what you need when someone is trying to pull your stick off the puck. All you need for this drill is either an adjustable cable column or a resistance band (that’s what I use in the video).

The Set Up

  • Stand with your feet hip width apart in a neutral stance

  • Your hips, knees and ankles should be bent into your athletic stance

  • Hold the bungee or the cable in both hands at your chest

  • Brace with your abdominals as you reach your hands forward

  • Do not let your torso rotate – stay square

  • Start with a light load to get the feel for the exercise, this will never be an overly heavy exercise

  • Do 2-3 sets of 8 each way

How To Make It Harder

  • To make it tougher you can take a staggered stance with one foot forward and one foot back (like you are half way through a split squat motion)

  • If you put your foot closest to the bungee attachment forward, that will get more glute

  • If you put your foot farthest from the attachment forward, that will get more adductor or groin

Hope you find that a nice addition to your off-ice hockey training routine.

Cheers,
Maria

Maria Mountain is a hockey strength and conditioning specialist and the founder of www.HockeyTrainingPro.com

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