Hockey Season Prep

Be ready to hit the ice hard this season with a few simple exercises below.

Diagonal Lunge
Start this exercise by taking a large diagonal step forward with one foot. Plant the front foot and do not let knee shift forward over front toes. Keep the hips facing forward and avoid rotating through the core. Lower hips straight down to the floor by bending both knees. Avoid pushing forward off the back leg.  Stop when the knees are bent to 90 degrees then push back up and step back to the start position. Repeat 10 times with each leg. 

Side Step with Tubing
This exercise can be performed by stepping on resistance tubing and holding the ends in each hand or wrapping resistance tubing around the legs just above the knees. To begin, bend the knees slightly into a mini squat position. Step straight out to the side with one foot and follow with the opposite foot. Take 5-10 steps in one direction then go back the other way. 

Fire Hydrant Exericse
Start with your hands and knees on the floor, make sure your wrists are under your shoulders and knees under hips. Tighten your abdominal muscles by pulling your belly button into your spine.  Slowly lift one knee back slightly and out to the side without letting your hips rotate. Hold position for 2-3 seconds then lower leg down and repeat 10 times on each side. Remember to keep your core engaged throughout the movement. For added difficulty you can hold resistance band in one hand and wrap it around the opposite knee to perform the motion. 

No Resistance

With Resistance

Front Plank
Begin by lying on your front with the elbows in line with your shoulders. Lift yourself up onto your elbows and toes and tighten your core (abdominal) muscles. Hold them tight as you maintain a straight, neutral spine. Do not let hips sag down, keep shoulders rigid and maintain a neutral breath. For added difficulty lift one arm or one leg up slightly while holding a neutral position or use a BOSU ball under the hands. Hold the plank for 15 seconds and repeat 5 times. 

Adductor Stretch
Start in a standing position, with a wide stance. Shift your weight to one side bending the one knee and keeping the opposite one straight. You should feel the stretch on the inner portion of the straight leg. Hold the stretch for 10-15 seconds and repeat 2-3 times. 

N-Quad Stretch
Start by lying on your back with both legs straight. Pull one leg up towards chest and when knee is just above your hip (about 90 degrees of knee bend) reach with the opposite hand and pull knee across body as if bringing your knee to the opposite shoulder. Avoid rolling the hip off the floor as that causes the low back to twist. A stretch should be felt through the hips/gluts. Hold position for 10-15 seconds then move knee back across body and let knee fall to outside to get stretch through inner thigh. Hold position for 10-15 seconds then return back to middle and straighten leg out. Repeat on other side.