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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