Core Training For Hockey Performance

Everybody is familiar with the phrase “core training”. It has gained massive popularity since the onset of the 2000’s and rightfully so. The ways in which a well-developed core contribute to your performance out on the ice are highly beneficial. Although it is not just limited to performance, a well-developed core will also meaningfully decrease your risk of injury both on and off the ice.

To kick things off, it’s always important we first define what we are discussing before moving forward into the application of exercises for improved performance so that we know what we are doing and why we are doing it.

Here’s the thing, the average trainee usually limits the definition of the core to the rectus abdominis and the internal/external oblique’s, and the definition of a well-developed core to 6-pack abs.

Although a 6-pack can be a product of a well-developed core, it is by no means a direct indicator. It’s really just an indicator of body fat percentage. An example that comes to mind is that one guy everybody knows who thinks he is jacked because he has a six pack. Dude, you’re skinny as a rail, just because you look like you’re starving doesn’t mean you are jacked.

Ab’s are just paint on the house, if you have no house, you’re just a bucket of paint. Until you have put some meaningful size on, let’s pump the brakes a little bit on the selfies.

The reality of the core structure is that it is better defined as all of the musculature that attaches to the hips, pelvis, spine and ribs. This is a lot of muscles to consider but when done provides a much clearer picture of how the core contributes to hockey performance.

An example here can be brought upon by the rectus abdominis. Many people associate that muscle group alone with core function yet their primary function is spinal flexion. How dependant are hockey players on spinal flexion for maximal performance? Not very.

The core encompasses flexion, extension, rotation, the absorption and transfer of forces, stability, potentiating mobility, etc. These core functions are the combined effort of properly sequenced firing musculature.

The core should be looked at not in segments, but as one large functioning unit that depends on different components to communicate and fire properly to support and promote movement for the torso or to keep it stable during extreme forces.

Think of stability during extreme forces like you bracing before getting checked, this is an automatic natural movement by the body to keep the spine stabilized and safe before contact. Keeping you safe and injury free, although your bracing strength is limited by your core strength so if you don’t have a lot of core strength and you get smashed you could also be getting carried off the ice.

The core functions as one, solid unit. But, for ease of discussions sake it can anatomically be broken down into three segments:

1. The inner core
2. The anterior outer core (anterior chain)
3. The posterior outer core (posterior chain)

The Inner Core

innter-core

The inner core contains the diaphragm, transversus abdominis, multifidus, QL and the muscles of the pelvic floor. This is where beginner athletes and/or trainees need to start if they have never done core work before.

Even if you have done core work before, it’s probably a good idea to start here anyways with your program design to ensure that you really are covering all your bases.

Why?

Because the primary function of the inner core is to provide stability throughout all movement. Stability is a necessary component to athletic development because it allows you to remain stable throughout the unpredictable ranges of motion that the sport brings.

Stability from the inner core works from all angles.

The diaphragm and the muscles of the pelvic floor work to stabilize from the top to the bottom and the multifidi and the transversus abdominis work to stabilize from front to back. The QL on the other hand works primarily to stabilize the spine and is involved with both lateral flexion and anti-lateral flexion. You can think of the QL as a main spinal posture muscle for you.

In any movement, these inner core muscles are always firing to keep your torso stable while you execute a task. It could be walking, running, skating or playing the game of hockey.

An example could be seen in the slap shot. If you’re feeling ambitious right now, stand up and mimic the motion of the slap shot without flexing or bracing your core whatsoever. Now, perform another slap shot motion while bracing/contracting your core throughout the movement.

Bracing your core feels much more natural doesn’t it? I can also bet you felt like you had much more stability in your body and rotational power going into that second shot.

This is a good example showing that the inner core is always firing first during athletic movement not just to keep you stable for injury prevention, but also to keep you stable so you can create more force production. More on that later.

The logical progression for core training is to first ensure proper strengthening of this foundation before moving on to more advanced movements.

Here are some of my favorite exercises to strengthen your inner core:

• Planks
• Side planks
• RKC planks
• Low back extension iso-holds
• Ab wheel rollouts
• Dead bug

The Anterior Outer Core

anterior-outer-core

The anterior core chain involves the much more familiar rectus abdominis, internal/external obliques and the hip flexors.

The combination of this musculature provides trunk flexion, anti-rotator force, rotator force, posterior pelvic tilt, hip flexion and also provides solid structural protection of the inner organs.

The anterior chain definitely plays its’ role in hockey performance due to its contribution in bracing the core and providing rotational power and strength. We have already discussed how bracing effects all movement in sports but this rotational power and strength found in anterior chain work has performance benefiting applicability to skating faster and improving your shot power.

Think about any shot:
• Backhand
• Wrist shot
• Snap shot
• Slap shot

Only in times where you are completely under pressure and have less than a second to get the shot off (rebound, for example) are the hands the only contributor to the power of that shot. All other times with all forms of shots there is rotation occurring within the core to maximally develop power within that shot.

Stand up one more time with me (Last time I promise. OK I don’t promise but stand up anyways) now try to perform a slap shot with zero rotation happening at all in your core. Your hips should remain motionless and pointing the same way the whole time and the upper body/shoulders should have no rotation.

How much power do you feel was in that shot? How ridiculous did you feel?

Now perform a slap shot with solid contraction and good rotation in the core.

I’m willing to bet you felt much more stable, powerful and had a hell of a better wind up + follow through. This is how in a practical setting you can see the anterior portion of the core and how its rotational power potential can transfer into you scoring more goals.

Rotational force development is huge for shot power potential.

In addition to that foundational inner core base, some of my favorite anterior chain exercises include:

• Ab wheel roll out
• Variations of explosive medicine ball throws
• Hanging leg raise
• V-ups
• Anti-rotation weighted sled pull
• Plank with alternating leg lifts
• Stir the pot

The Posterior Outer Core

posterior-outer-core

Here’s where a ton of people get lost in what the core truly is while only thinking about the anterior portion. The posterior chain plays just as pivotal as a role as the anterior chain and one without the other is an incomplete core structure.

For optimal function balance needs to be in place and if you’re only focusing on your ab’s then you’re getting an isolated result when really the core is one major functioning unit comprising of many muscles that need to be working together in unison, not isolation.

The posterior chain stabilizes the efforts of the anterior chain and it is these co-ordinated and controlled contractions that lead to moving correctly and with complete control. For you, that means moving with the greatest amount of efficiency out there on the ice.

The posterior core chain involves some major muscle players including the hamstrings, glutes, spinal erectors, lats, rhomboids and the traps. The efforts of this chain bring:

• Trunk extension
• Neck extension, rotation and flexion
• Resists trunk flexion
• Scapular retraction
• Scapular downward and upward rotation
• Scapular adduction
• Scapular elevation and depression
• Total spine stabilization
• Lumbar, thoracic and cervical spine extension
• Horizontal shoulder adduction
• Shoulder extension
• Internal shoulder rotation
• Hip flexion
• Hip lateral rotation
• Knee flexion
• Hip external and internal rotation
• Hip extension
• Hip abduction
• Deceleration of hip flexion, adduction and internal rotation

See what I am getting at here?

You absolutely cannot forget the posterior chain’s contribution to total core development. You would be missing a huge part of what 360 degree core development truly is for athletes.

Posterior chain development in hockey players leads to greater shot power, greater strength and stability on the ice so you don’t get knocked off the puck and faster skating.

Some of my favorite posterior chain building exercises include:

• Hip thrusts
• Deadlift variations
• Stiff legged deadlifts
• Sled drag variations
• Row variations
• Low back extensions
• Low back extension iso-holds
• Explosive medicine ball throw variations

Core Training for Hockey

Now that we have a more thorough working understanding of the movement and musculature involved in the core we can talk a little more clearly about how the core works to meaningfully increase performance out on the ice.

Functionally speaking, the core works to create stability across the torso, protect the spine and potentiate force production out the extremities.

But when we are solely talking about hockey performance our focus becomes slightly more narrowed towards the cores ability to transfer ground reaction forces up through the kinetic chains we discussed and express that power.

Put another way, power is created from the ground up. It is your core’s job to transfer this power from the ground through your arms so you can take the hardest slap shot possible. This power transfer is limited by how well-rounded (think inner/anterior/posterior) your core is development is.

Out on the ice, core strength is also vital for actions such as deceleration, high velocity direction change, absorbing/redirecting forces and energy economy. If the integrity of the core isn’t quite there yet, forces accumulated from the ground up can be emitted or dissipated through inefficient movement patterns effecting your overall energy economy.

Energy economy refers to efficiency of movement. The more efficient you are at moving, the less energy you will expend performing those movements, which in turn improves your overall conditioning simply because you’re moving better.

Think about the act of skating itself, forces are transmitted across the body from hip to opposite shoulder. When we skate, our body is working opposite from side to side to co-ordinate maximum forward speed.

For example if your right arm is forward, on the other side of your body your left leg is forward as well. Both pumping to keep you moving forward but keep you moving straight as well. This opposite-repetitive action drives forces across the body that are absolutely dependent on core integrity.

This co-ordination is stabilizing your posture while allowing flexion and extension across both the lower and upper body simultaneously. A very clear demonstration of all three core units we discussed today working in unison in there most practical hockey form; skating.

Hockey athletes will achieve their highest potential for speed and strength out on the ice with proper core development, provided other limiting factors aren’t at play such as mobility issues.

Hockey players being both involved in a heavy contact sport and being strength/power athletes would benefit most from having a fully developed core from the inside out. This will translate to all athletic movement out on the ice.

Don’t make the mistake of viewing core work as isolative exercises exclusively when viewing exercises in your current and/or future training systems. Isolation exercises aren’t bad, they just don’t provide the complete picture.

What I mean by this is that compound movements provide plenty core stimulation while you’re in the gym, movements such as:

• Chin up/Pull up variations
• Row variations
• Squat variations
• Front squats
• Lunges
• Split squat variations
• Bench press variations
• Standing overhead press
• Good mornings

All of the above create fantastic stimulation of the inner and outer core systems and also work various other muscle groups as well. Remember, the core stabilizes the spine. Think about how much spine strengthening stability is required (anteriorly, posteriorly and laterally) to hold you in position during a well-executed heavy barbell row? Lots!

As a general rule, if you’re new to the training game it’s wise to have a greater emphasis on building up your inner core stability first, adding something like:

1) Plank: 3 x 30-45secs with 1 minute rest
2) Low back extension hold: 3 x 15-30secs with 1 minute rest
2-4x per week

This would be a great idea to throw in. Do this either on its own day or at the end of a practice, game or training session in the gym.

As your strength progresses, incorporating an approach such as the example listed below is ideal and becomes a very beneficial strategy.:

1) Ab wheel: 4 x 8-10 with 60-90secs rest
2) Rotational medicine ball throw from waist: 4 x 3 explosive throws per side with 75secs rest
2-4x per week

Always keep in mind guys, the compound movements which should be in all of your training programs smash the core already plus a bunch of other muscles along with it. This means you needn’t add a “core only” exercise to address all forms of core movement. Many forms are covered very well through compound lifts that should already be present in your program design.

What does that mean for your program design?

Well, if you place core work before dead lifts for example, your dead lift strength potential could suffer because you have already done core work. This isn’t a wise strategy as dead lifts are a major movement and offer much more than just core development so to pre-exhaust them with core work beforehand would be a defeating strategy.

When incorporating any of the dozen + isolative exercises I talked about in this blog it is always wise to hit them up at the end of the workout. At that point in time you will not be taking anything away from any other movement and yet still have the opportunity to smash your core.

As a closing note, I also want to make clear that incorporating instability equipment to “engage the core” during movement is a poor strategy in most cases for hockey players looking to improve their strength, speed and stability out on the ice for the many reasons I went over in my last blog entry on why I don’t like hockey players training on unstable surfaces.

If you’re interested in learning more about how to properly train for hockey visit our Hockey Training Programs page and pick up one of our programs.  Feel free to share this with any hockey players you know, as that is the biggest compliment we can receive!

About the author

Dan Garner

Dan (or Coach Garner) is the head strength and conditioning coach and nutritional specialist at HockeyTraining.com. He holds 12 of the top certifications in both training and nutrition, as well as a formal education in both functional medicine and health science. Dan specializes in hockey performance, having worked with hundreds of athletes from the youth leagues, right up to juniors, AHL, KHL, and NHL.

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