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Articles Bringing Power to your Game By: Tania Trojetto - Performance Institute A strong athlete doesn't guarantee a powerful one.
In most sports, particularly hockey, the ability to generate power is one of the most important attributes needed to develop into a better player. A powerful athlete has more lateral explosiveness, can accelerate quicker, and generates more rotational power for a harder slap shot. Traditional heavy weight training alone is insufficient in developing these results, as power is a product of strength and speed.
To train for power and truly discover your potential, come to the Performance Institute, and work with our university educated staff who use the latest techniques in sports science to ensure the fastest and safest results possible.
Below are some hockey specific, power and explosive exercises that are used by some of the top NHL players. It is recommended that you work with a qualified trainer to ensure proper technique and prevent injury.
Hockey Specific Power Exercises
Lateral Plyometric Tuck Jumps
The key in performing any plyometric jump is to allow for the least amount of contact time between your body and the ground. To perform a lateral jump, as seen in this photo, place an object of challenging height to the left or right of your body, and begin by jumping over the object, side-to-side. When jumping, it is important to keep your core tight, your hips facing forward, and landing on slightly bent knees to absorb shock and create momentum for the next jump. Further, reduce transition time between each jump by keeping jumps quick, without adding a double jump between each jump. Woodchoppers (with Medicine Ball) This movement is hockey specific in that it mimics movements similar to that of a slap shot or pass. Start by standing with feet shoulder width apart, knees slightly bent and upper body erect. Keep core tight throughout this motion to increase stability and control the deceleration of the ball. Start with back arm raised and ball in line with your head. Initiate an explosive movement from the hips driving the ball from the upper corner of your body, across your trunk, to the end position with the torso rotated forwards and the ball outside the opposite knee. This is a diagonal movement. Explode the ball back to the original position. Keys to this exercise are to use your core (abdominal area) as stabilizers, to help transfer more power to your movement. Straightening your arms throughout the movement will generate more force, converting movement into a whole body exercise stabilizing core, hips, knees and lower back.
45° Lateral Single-Leg Jumps Starting on your left leg, bend knee and explosively jump on a 45° angel to the right, landing on your right leg keeping the knee bent. Immediately continue this jump sequence from your right leg, landing back on your left, repeating for 8-12 contacts. Again, in plyometric type jumps, it is important to develop the most amount of force in the shortest time, minimizing ground contact time.
The Skating Treadmill The treadmill is a great tool to increase power endurance -- the ability to repeatedly be explosive in your skating stride. The skating treadmill also works to increase ones acceleration speed, which is beneficial for that fast break away or loose puck. The increases in treadmill speed and incline (resistance), work to improve muscle response time and overall power production. If you want more info on the benefits of the skating treadmill, check out the following link http://www.performanceforsport.com/prog_hockey.html.
For more information on developing explosive power please visit us at the Performance Institute located at Burnaby 8-Rinks, on the main floor.
6501 Sprott St . Burnaby , BC V5B 3B8 (604) 291-9941 |
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