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Top Hockey In-Season Weight Transfer Exercises

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Top Hockey In-Season Weight Transfer Exercises

Hockey is all about weight transfer! The ability to shift your weight in all planes of motion effortlessly is what makes a hockey player truly elite! Here are our go to exercises to continue to master your weight transfer all season long!

Single Leg Getups

One of the best and toughest weight transfer exercises to master! Benefits: 

  • Single leg stability, balance and strength
  • Ankle and hip mobility
  • Full body synchronization

What to Focus on: 

  • Keep foot flat on ground
  • Bend into your ankle and drive up through the hip
  • Use your momentum

Skaters w Variations

  •  Skater to Vert, L-Skater, KB skater clean

Benefits:

  • Side to side explosiveness
  • Hip and ankle strengthening
  • On Ice agility and shiftiness

What to Focus on:

  • Load the hip while bending into the ankle
  • Full hip extension as you push off the ground
  • Absorb your landings

Explosive Pushups

Benefits:

  • Upper body explosiveness
  • Core stability
  • Full body synchronization

What to Focus on:

  • Keep whole body flat and core engaged
  • Absorb into your landings by bending your elbows
  • Explode off the ground like a spring

Plyo Variations

  • Multi plane, SL flow, Depth drops

Benefits:

  • Full body synchronized explosiveness in multiple planes
  • Single leg stability
  • Strong deceleration mechanics

What to Focus on:

  • Load the hips on each jump
  • Flow from one jump to the next
  • Light feet and absorb into your landings

Remember not to rush these exercises and take your time focuses on mastering the weight transfer! With some time and dedication you’ll see huge results on the ice! Stay tuned for next weeks article where we break down our top In-Season mobility exercises to help keep you injury free!

#unleashthepotential

 

Written by:

Rob Jost – ACE-CPT, NSCA-CPT

Suggested Article: Top In-Season Hockey Strength Maintenance Exercises

 

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