This Article is About
medicine balls
medicine ball training
anaerobic exercises
aerobic exercises
muscle fibres
hockey training
shoulder width
target
waistline
Hockey Training With Medicine Balls For Power
Join 1000's of Authors at StreetArticles Today!

Hockey Training With Medicine Balls for Power

Medicine ball training is a great aspect to add into your hockey training and can be used during the season, as well as the off season. Medicine balls are usually used for power and core training. Llets take a look over power training and what is consists of. 

Power can be easily imporoved through your off ice hockey training. Your muscles, as you may know, consist of fast and slow twitch muscle fibres. The slow twitch fibres are responsible for "aerobic" exercises which means "with oxygen". This is essentially any exercise over 45 seconds or so. Fast twitch muscle fibres are for "anaerobic" exercises which means "without oxygen" and is an exercise under 45 seconds such as a sprint. In hockey, fast twitch muscle fibres are used because shifts are usually about 45 seconds (or should be at least). This makes power a very important aspect of hockey and is important to be included in your off ice hockey training. Movements such as throwing a medicine ball target your fast twitch muscle fibres, making them bigger, faster and overall more powerful.  Now, for medicine ball exericses that will increase power. It is easiest to do this with a partner, or a wall that you can throw the ball against. It is important to throw the ball as hard as you can because this is what will help you increase your power. Upper body: 

1. Chest throws - this is essentially a chest pass. Face the wall or your partmer, holding the ball with two hands just in front of your chest with your feet shoulder width apart. Then throw the ball as hard as you to the wall/partner. 

2. Overhead throw - Exactly like a soccer throw in, hold the behind your head with two hands, feet shoulder width apart. Extend your arms and throw the ball as hard as you can.

3. Side throws - Have your left shoulder facing the wall or partner you are throwing to. Hold the ball with two hands on your right side at your hip. Then throw the ball across your waistline to the left side of your body. Be sure to put your whole body into the throw as you twist to your left. Turn your right foot over, with your toe on the ground just like you would when you take a slapshot. Repeat this on both sides. 

4. Hip throws - Stand facing the wall, feet shoulder width apart, holding the ball with two hands on your right side, next to your hip. Then throw the ball using your arms and keep the rest of your body still and your core tight. Repeat this on both sides. 

5. Backwards toss - Stand with your back to the wall, feet shoulder width apart. Hold the ball at your right hip then toss the ball over your left shoulder in an athletic stance. Repeat on both sides.

6. Lunge thows - Go into a lunge, parallel to the wall (not facing the wall) with your left side and leg closest to the wall. Hold the ball at your right hip and swing it over your left leg, tossing it towards the wall. 

Do about 8-10 reps of each exercise and about 3 sets.

Obviously, you are going to need a proper medicine ball to do the training properly. You can also incorporate things like bosu's, balance boards, stability balls and other off ice hockey training products into the workout.

You can do one exercise at a time, so lets start with the chest throws. Do 8-10 reps of chest throws for 3 sets. Take about a 45 seconds of rest between each set. Then move onto Overhead throws and so on. 

When you receive the ball back after throwing it, receive it in the same manner you threw it. So for a chest pass, receive it with your hands in front of you and bring it back to your chest as you cushion the speed of it. This works your muscles further and increases balance and muscle stability. Make sure you are in an athletic stance for all of these exercises. This will greatly improve power, balance and strength.  Do not use a ball that is extremely heavy. It is difficult for me to recommend a weight as it varies greatly depending on your strength. This is not the time for you to go heavy and push your muscles to the max. You want to be able to throw the medicine ball hard, after all, we're focusing on power and speed. If you are struggling to throw the ball hard, are breathing heavy or are throwing it significantly lighter for your last few reps, it is probably too heavy. At the same time, you shouldn't be throwing a baloon... you should feel it working your muscles. The weight should vary for a few exercises as some use stronger muscles than others.

Make sure you add medicine ball exercises into your off ice hockey training program properly. You won't be disappointed. It is a popular form of training and the benefits are worthwhile. It will improve your shot, balance on the ice, speed and overall strength.

Train hard!

 

 


Street Talk

No comments present
You May Also Like
How to Build Muscle Without Weights
I know you see tons on commercials daily, advertising different weight machines that all promise to transform your body in 30 days or less. Well I am here to tell you that you don’t have to waste hundreds of dollars on the latest muscle building gadget; I will show you…
By: Ethan in  Health and Fitness  >  Build Muscle   Jul 21, 2011  
0
  Likes: 1

Get Fit And Look Like A Mma Fighter
Have you ever watched a professional MMA event such as UFC and thought to yourself how do these competitors get in such good shape? Have you ever had the stream of thought that you would like to have a physique like this and wondered how they did this, what their…
By: Chris Nix in  Recreation and Sports  >  Martial Arts   Jul 02, 2012  
0
  Likes: 0

P90x2 Reviews - A Closer Look At The P90x2 Extreme Workout
After several years of anticipation, P90X2 is finally out and causing quite a stir amongst fitness enthusiasts. And if you’ve tried the original P90X, you will already know what this system is famous for. If you “bring it” all the way through the original program, you will gain stunning physical…
By: John Littner in  Health and Fitness  >  Build Muscle   May 14, 2012  
2
  Likes: 31

Effective Baseball Core Workouts
Every player must understand the importance of baseball core exercises. The core is responsible for almost every movement involved in pitching, hitting, and running. Without a strong core, you will have a weak foundation for these explosive movements. Players who focus on building greater core strength, stability, and explosion are…
By: Nathan Gotch in  Recreation and Sports  >  Baseball   Aug 05, 2012  
0
  Likes: 0

A Guide to Sprints for Cardio
Have you ever thought about utilizing sprints in your cardio routine? Then you have some great judegement because sprints are an incredibly effective cardio exercise. If you’re trying to lose weight, build lean muscle, or just trying to be more athletic, then sprints should be your number one option. Sprints…
By: Nathan Gotch in  Health and Fitness  >  Exercise   Nov 03, 2012  
0
  Likes: 0

How to Develop A Cardio Training Routine
Developing a cardio training routine is often interpreted as being complicated, and should only be left to the professionals. This notion is simply incorrect because any person, no matter their level of fitness expertise, can develop a cardio program to achieve your goals or desires. However, there are some important…
By: Nathan Gotch in  Health and Fitness  >  Exercise   Sep 21, 2012  
0
  Likes: 0

Cardio for Beginners
At one point or another, we were all cardio beginners. Cardio has been around for decades because of its power to help people lose weight. But there’s a problem… it isn’t always effective. The good news is, if you’re a cardio beginner, then you won’t have to make the same…
By: Nathan Gotch in  Health and Fitness  >  Exercise   Oct 26, 2012  
0
  Likes: 0

3 Cardio Exercises For Lean Muscle
It’s time to face reality, and acknowledge that aerobic exercises such as long distance running, cycling, and swimming are simply not effective ways to build lean muscle. Yes, these exercises may decrease fat levels, but are unlikely to give you any lasting long-term results. This why you must focus on…
By: Nathan Gotch in  Health and Fitness  >  Exercise   Oct 27, 2012  
0
  Likes: 0

Anaerobic Exercise - By Natural Means Help Improve Growth Hormone
You will find a growing number of individuals beginning to utilize hgh growth hormone dietary supplements and injections as a way to gain back youth, deal with illnesses, improve height, shed weight, boost muscular mass and reverse the consequence of growth deficit. Nevertheless lots of people don't understand that they…
By: david greenland in  Health and Fitness  >  Build Muscle   Feb 16, 2013  
1
  Likes: 0

Conditioning Training Fundamentals
Many people have heard the phrase strength and conditioning training, but you rarely hear about the conditioning aspect. It seems that people are more interested in the strength factor rather than developing excellent conditioning levels. Proper conditioning training is essential for sports, maintaining good health, and for reducing excess body…
By: Nathan Gotch in  Health and Fitness  >  Exercise   Jul 11, 2012  
0
  Likes: 0

Creating A Cardio Regime: The Right Way
Every wondered what is takes to create a cardio routine? To be honest, it’s really not that complicated. You just need to understand what your goals, and have a surface knowledge of the primary energy systems. Let’s take a closer look. What is the Aerobic System? Aerobic cardio is one…
By: Nathan Gotch in  Health and Fitness  >  Exercise   Nov 01, 2012  
0
  Likes: 0

20 Minute Kettlebell Workouts
One of the reasons I have fallen in love with Kettlebells is their versatility. Whether you want a long one hour workout, or are just looking for a short 20 minute workout, you can do so knowing that you will be getting a decent exercise for your body regardless of…
By: Dom Wells in  Health and Fitness  >  Exercise   Dec 21, 2012  
8
  Likes: 9

Hockey Pants Guide
Hockey Pants Guide Hockey pants are definitely not created equal. The law of diminishing returns applies to hockey pants. Long pants or short pants, the more money you are willing to spend, the better protection and the more comfort you will get – but only to a certain point. Once…
By: Joel Onsager in  Recreation and Sports  >  Hockey   Feb 25, 2011  
0
  Likes: 0

Grab Your Fan Gear And Jump Into the Stands to Support Your NHL Team
The NHL is right around the final bend before we can all get to see the playoffs. As you would expect, all teams are coming out hard and that hit on Elklbad from Hencricks is proof enough that it is about time to go hard or go home. So how…
By: Sports Mighty in  Recreation and Sports  >  Hockey   Feb 04, 2016  
0
  Likes: 0

Gatorade Sports Drink Replacement On The Rise !!
It is no secret what NHLer's put in their green bottles that sit on the bench; Gatorade right? or is it some alternative product? The buzz within the NHL organization lately suggests that there may be a new product in line to replace that oh so familiar power drink that…
By: Kevin Noll in  Recreation and Sports  >  Hockey   Sep 10, 2011  
0
  Likes: 1

Article Views: 4015    Report this Article