Five Exercises that Can Translate Into on Ice Improvements

If you are bored of the same old routine or if it is lacking different aspects of fitness that are required when playing a game; try adding one or more of these exercises to your workout to give yourself a new challenge and eventually create a more “complete” workout.

1. 3-point squat and reach – set up 3 markers (1 on each side and 1 in front of you). 
Place one foot in line with the cone in front of you.  Squat down by pushing your hips back and keeping your chest up and reach for the left cone and come back up. Then repeat with your right hand. Continue this for each cone. Complete 3 sets of 6 with each leg.

2. Airplane Rotations – Place a cone in front of you.  Put your right foot directly in front of the cone.  Bend forward at the hip and lift your left leg behind you while keeping it straight until your heel is level with your head. Make sure to have your arms straight out to the side.  Slowly rotate your upper body to the left and touch the cone with your right hand then turn right and touch the cone with your left hand. Make sure to keep everything else still.  Complete 3 sets of 30 – 40 seconds on each leg.

3. Single Leg Lateral Medicine Ball Tosses – Stand on one leg so that your foot is pointing parallel to a wall.  Keep your chest and head up.  With your arm almost fully extended, twist the hip and throw the ball into the wall.  When it bounces back, catch and decelerate it and immediately throw again.  Complete 6 – 8 throws on each leg and start by always using the lead leg (the one closest to the wall).  Once you feel comfortable enough, it can be changed to the trail leg (the one furthest from the wall).

4. Kneeling Bosu Medicine Ball Rotation – Kneel down on the Bosu Ball and make sure your toes are off the ground.  Holding a Medicine Ball of your desired weight and with your arms extended out in front of you, slowly rotate the upper body side to side.  Complete 3 sets of 40 – 60 seconds.

5. Single Leg Step-up Jumps – Set up a box to your desired height. Start off low and raise the step as you get stronger.  Put you right leg on the box and the other on the floor.  Starting with the left hand high, jump as high as possible using only the  right leg.  Be sure to push with the heel of your foot and drive the opposite knee high while in the air.  Once you land, try to go directly into the next jump.  Repeat this for 20 – 40 seconds with each leg.

Remember, these exercises can be done on their own, in a circuit or combined with any strength exercises you may be doing that day.  Repetitions and times are only guidelines and can be altered to your age, ability and fitness level.

By incorporating balance, stability and single-leg exercises into your workout, you will see overall improvements on the ice as well as separate yourself from the competition.  Another benefit is that you will be keeping the smaller stabilizer muscles in the hip and groin area strong which will help with the prevention of injuries and start to even out any imbalances you may have.  So remember, when training … one leg can be better than two!

Micheal Lanni – Head Trainer – Fitness 365