Here, Carlos Teasdale from the TRX Programming Department shows us three exercises that will help you to increase your endurance and explosive power as well as your lateral strength and stability, an essential component of an effective hockey training program. These exercises can be used to compliment an existing workout, or they can be done in a triple set format, which takes four minutes per round.
TRX Lunge (with Rock)
Benefits: Increases knee stability and strength
- Adjust your TRX Suspension Trainer to mid calf length, stand facing away from the anchor point, place one foot in the foot cradles, centered with the anchor point, your shoulders aligned over your hips.
- To perform the movement, drive your suspended knee back, lower your hips until your back knee is two inches from the ground and your front knee is at 90 degrees.
- From here, push your front knee back towards the anchor point as far as you can without losing balance, hold and then bring your knee back to 90 degrees.
- To return to standing, drive through the heel of the grounded leg and squeeze your glutes. Perform 10 TRX Lunges on each side and then rest for 30 seconds before moving on to the next exercise.
TRX Crossing Balance Lunge
Benefits: Improves lateral stability and strength
- Adjust your TRX to mid length, stand facing the anchor point with feet shoulder width apart, grab the TRX with your elbows stacked under your shoulders.
- Lift one leg, and with the weight evenly distributed in your grounded foot, drive the free leg behind the heel of the grounded leg, but don’t allow it to touch the ground.
- To return to start, drive through the heel of the grounded leg and bring the free leg back to center. Repeat on the opposite side, performing 10 reps on each side. When finished, rest for 30 seconds and then move on to the third and final exercise.
TRX Single Leg Side Plank (with Abduction)
Benefits: Builds core and lateral hip strength
- Adjust your TRX back to mid calf, lie on the ground facing sideways to the anchor point, place the bottom foot into both foot cradles, align your elbow under your shoulder.
- Lift into a side plank position, keep your weight on your elbow. Keeping your top leg straight, lift it as high as possible, making sure to keep your hips stacked.
- Hold for a moment, lower the top leg back down and then lower your hip back to the ground. Continue like this, holding the leg in the raised position for 10 seconds, for a total of three reps and then switch sides.
So there you have it, three great exercises that will help you develop functional strength for the sport of hockey. Performing these exercises slowly and in control is ideal. Remember to focus on form before you progress any of these movements.
