Do’s & Don’ts of Core Training

In my post where I show you how to use only a Swiss Ball to get a good core workout, I talk about how the core is the most important muscle group we have. It connects the upper and lower extremities together. The better this connection is the better job the body can do at transferring energy. We improve this connection by improving the strength of the muscles that make up the core.

A hockey player needs a strong core to be successful on the ice (that doesn’t always mean a 6-pack). Every time a player engages in a battle on the ice the core should fire first. When engaging in battle with an opponent they will try and push you from one side or the other to get you off balance. If the core doesn’t fire first you will be thrown off balance (even for a split second) and this is all it takes for you to lose the puck. Focusing on core exercises that closely mimic the forces you’d experience while engaging in battles is important for maximal stability on the ice.

I previously wrote an in-depth article about how to properly train the core and progress accordingly with the correct exercises. Please make sure you read this article by clicking here.

Remember proper progression is important for any exercise and training program. If you start with exercises that are too advanced then your body will naturally compensate to put it in a position where you think you are performing the exercise properly but in reality, you’re only giving yourself a false sense of accomplishment. Not using proper form will teach your body poor motor patterns and you won’t develop the desired strength.

Training in the gym gives us the tools (strength, power, speed, etc) we need to become better hockey players.  But if we don’t apply those tools when we’re on the ice then everything we’ve gained in the gym is basically irrelevant. And if all we do is train on the ice and don’t spend any time in the gym then we won’t get any stronger or more powerful. Having the proper balance between on-ice practicing and training in the gym will make us the best hockey players possible.

Today I want to talk about the Do’s & Don’ts when it comes to core training.

When training your core, please make sure you don’t:

• Perform more advanced exercises that you’re not ready for yet
• Spend too much time using Swiss Balls or performing sit-ups
• Only focus on one area of the core
• Plank longer than 60 seconds
• Fatigue the core too much as it will hinder your big lifts like the deadlift or squat
• Hold your breath while performing core exercises

Here are 2 videos of some great core exercises that you can start to implement into your training program.

The first exercise works on bracing the core while in an athletic position and the force is pulling on you while you move your hands away from your body. This exercise closely resembles battling in the corner while someone is applying an external force on you. During the second exercise, the load is only on one side of the body, this will require greater contraction of the opposite side of the core in order to keep the body level. Make sure you move slow with this exercise and don’t allow the arm without the weight to move away from the body.