Ice Hockey Exercises
Created by: Coach Jean O’Neill
Demonstrated by: Mikaila Rubin
Top 5 moves in the weight room; selected by D1 player and Ice-Line Coach, Jean O’Neill. Miki and her team mates on the Philadelphia JR Flyers girls 19U perform the following reps and set to stay strong, balanced and flexible during the season.
Hang Clean
Stand holding a barbell with a shoulder width overhand grip hanging in front of thighs. Begin lifting, keeping bar close to the body, back flat, and arms straight (1st lift.) Extend ankles, knees & hips keeping bar close to the thighs, arms straight & back flat (scoop.) Extend knees, hips and ankles while shrugging the shoulders keeping arms straight – body is now in an upright position (2nd pull.) When your feet leave the ground from the force during the 2nd pull, quickly pull yourself under the bar w/ elbows high, then rotate elbows under the bar (descent under the bar.) Catch the bar at shoulder height in a full squat position w/ feet wider than hips distance (catch.) Stand up to finish the move. Philadelphia JR Flyers girls, 19U perform – 4 sets x 5 reps
Front Squat
Hold barbell across front of shoulders with arms crossed at wrists, hands on top of bar, elbows pointed forward and upper arms parallel to the floor. Squat down by bending hips back while allowing knees to bend forward, keeping back straight and knees pointed same direction as feet. Lower until thighs are just past parallel. Extend knees and hips until legs are straight to return to starting position. Keep feet flat on floor and weight equally distributed from your forefoot to heel throughout the entire move. Philadelphia JR Flyers girls, 19U perform – 4 sets x 8 reps
Single Leg RDL
Stand with your feet shoulder-width apart and knees slightly bent and raise one leg off the floor. Slightly bend the knee on your standing leg to activate the glutes. Without changing the bend in your knee, keep your back naturally arched, bend (hinge) at your hips and lower your torso until it’s almost parallel to the floor. Briefly pause at the bottom, then squeeze your glutes, push your hips forward, and raise your torso back to the starting position. Philadelphia JR Flyers girls, 19U perform – 4 sets x 8 reps per side
Bench Jumps
Stand next bench facing forward, bend forward & place hands shoulder distance apart on bench, keeping shoulder blades down and abdominals contracted, bend knees into a quarter squat position, exhale & simultaneously jump both feet up and over the bench landing on the floor of the opposite side of bench. Quickly repeat the move to return to starting position. Philadelphia JR Flyers girls, 19U perform – 3-4 sets x :20
Skater to Box Jump
Begin standing in a neutral position in front of a box or step, keep feet hips distance apart, knees soft, abdominals tight & chest lifted. Squat ¼ way and jump sideways to the left, landing on your left leg, simultaneously bringing your right leg behind to your left ankle (keep foot off the floor.) Immediately reverse direction by jumping to the right with your right leg, land on both feet and immediately jump up onto the box, pause and step down repeat the movement jumping toward the right to complete 1 rep. Philadelphia JR Flyers girls, 19U perform – 3 x 3 per side