You see lots of athletes in the gym who are still just doing the typical beach body workout. Just about in every sport especially hockey, your legs are the origin of force development. The exerting force against the ground that is further transferred up and throughout the body for all movements; as well the trunk (abdominal-low back complex) has a tremendous importance in sport.
All forces transferred from ground up, so if the core is weak, force is reduced as it is transferred to upper torso. Hip and trunk rotation, core stabilization and dynamic balance are key aspects to optimal athletic performance.
Off Season lower body strength
General Strength Acquisition
3 sets x 10-12 repetitions (*warm-up sets)
Rest 90-seconds between sets
Tempo = 3 – 0 – 2
Stretching must be done every day. Do NOT neglect this component.
Hockey-Specific Exercises
Hamstring Curl- 3 x 10-12 reps
Lie face down on leg curl bench with heel roller pad resting on back of ankles with the knees just off the bottom of the bench. Slowly curl the legs towards the buttocks, keep the hips pressed into the bench and slowly lower to starting position. This exercise is also performed using one leg at a time.
Lunge- 3 x 10-12 reps
Hold light dumbbells and step forward with a slightly exaggerated stride until the front thigh is parallel to the ground. Do not allow the knee to extend beyond the toes and keep the knee and foot in alignment. The trailing knee should be 3-5 cm from floor. Keep the torso vertical and push off the lead leg to return to the starting position.
Sumo Squat- 3 x 10-12 reps
Perform a regular squat but stand with legs spread extremely wide apart in order to train the adductors (groin) to a greater extent. Rest the barbell on the trapezius (NOT the neck). Position the feet and hips under bar, take it off the rack and take 2 steps back. Place the feet shoulder-width apart with the head up. Drop the hips and "sit back into a chair". Start the movement at the hip joint, not the knees. Squat as deep as possible in this position by flexing at hip and sticking your butt out, and keep the low back tensed in a neutral position. Return to the starting position by extending at the hips and the knees.
Very nice workout regimen. Kinda intense for those just starting out but for those like you that play college sports and need to be in great shape and high over strength, this workout would be great. Seeing that legs are an important aspect of working out, like you said for force. Nicely done..
ReplyDeleteI believe this is a great post. Legs and core are the basis of all physically fit individuals. Like you mentioned, without a strong mid-section the upper body and lower body are not tied together well and this often leads to injury. A solid core does not necessarily mean a six pack, but instead just means that your abdominal muscles, whether covered with body fat or not, are strong. Many people may not realize that solid leg strength and core strength can improve your bench press and other upper body lifts.
ReplyDeleteI find that it is particularly true in high school as well as D3 college sports where there is no strength coach. people either don't lift at all or just do beach body. obviously this causes athletes to either become fatigued easier or receive a sprt specific injury. This is why i feel all schools should try to have a strenght and conditionng coach.
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