5 Exercises for Strengthening Your Core: improve your condition for hockey
While many of the standard ab drills only put focus on the superficial muscles, we can say that stability starts with deeper of muscles known to represent the inner core. These 5 drills will help you to improve the strength of these muscles that are essential parts of your body and will translate into overall improve on the hockey field.
1) Squat with Pulldown: Works glutes and back while recruiting your inner core first for stability. Attach a band overhead and hold both handles. Step back so you feel tension in the band when arms are outstretched. Keeping arms straight, inhale as you lower into a squat. Exhale and lift your pelvic floor. Continue to exhale as you return to standing while pulling the handles to your hips. Inhale and again squat, returning your arms to the starting position. Repeat five to 10 times.
2) Ski Jump: Helps you find neutral alignment while leaning (to mimic running posture). Stand in neutral posture. Lean forward from your ankles and shift your weight to your forefoot. Feel your rib cage glide forward. Your butt should remain untucked. Exhale and inhale (as instructed in “Breathe Right,” above). Repeat a few times until you have a feel for breathing in this position.
3) Towel Pull: Recruits your inner core to then work your abductors and adductors. Stand in neutral posture, and place your right foot on a towel. Inhale and feel your belly rise and pelvic floor soften as you slide your right foot out. Exhale and lift your pelvic floor. As you continue to exhale, pull the towel back. Repeat five to 10 times on each side.
4) Weight Shift: Activates your inner core muscles. Start on your hands and knees. Inhale and feel your belly expand and pelvic floor soften. Exhale as you lift your pelvic floor. Continue to exhale as you rock forward, sending your shoulders past your wrists. If you tuck your butt or get an exaggeration of the curve in your lower back, you’ve gone too far. Reset with an inhale. Repeat five to 10 times.
5) Reverse Jumping Jack: Training your inner core while doing plyometrics prepares it for running. Stand with feet wide and arms over- head, forming an X. Inhale; feel your belly rise and pelvic floor soften. Exhale as you lift your pelvic floor. Continue to exhale; jump your feet together and lower your arms. Step back out; repeat five to 10 times. Progress to full-speed jacks.
This story was found at Runners World, click here to read the whole article.
