Leg presses

Select a comfortable weight and begin in a squat like position, push off with your feet until reaching full extension. Maintane the position for a few seconds and slowly lower yourself back to starting position. 

This helps with lower body strength which is important while taking a shot because you have to puch off with your legs and maintane your balance. Also with the quick movements involved in the lower legs

Superman exercise

While down on all fours lift left arm and right leg to help create back extensions on your lumbar or low back. Alternate arm and leg making sure they are all opposite. This helps strenghten the low back which is important while playing hockey. Helps with trunk extension which creates a better posture especially with the amount of flexion that is required while playing hockey. 

Passing Drill

Facing a wall, with stick in hand in the prepertory stance, pass the ball off a wall. When the ball bounced back, regain control and be able to pass the ball again off of the wall. Do this while maintaning very little eye movement towards the ball, make sure to keep your head up while perfroming this.

 This helps with hand eye cordination as well as awareness of the ball around you.

Slap Shot

With your dominant hand hold the stick at about half way down while the other hand is at the top on the grip. Bring your dominant hand upwards with the stick, swing the stick back down aiming at the puck while putting all of your force and momentum in your leading foot. After the shot, bring the stick back to a ready position.

Slap Shot - Stance

Shoulder Girdle:

R-neutral

L-neutral

Muscle involvement: none


Shoulder Joint:
R-neutral
L-internal rotation


Muscle involvement: pectoralis major upper and lower fibers, Subscapularis


Contraction: isometric


Elbow:
R-extension
L-flexion


Muscle involvement:Triceps brachii long and short head, triceps brachii lateral head, triceps brachii medial head, Anconeus, brachialis, brachioradialis


Contraction: isometric


Hand:
R-Flexion
L-Flexion


muscle movement:flexor digitorum superficialis, flexor digitorum profundus, flexor pallicus longus


Contraction: isometric


Hip Joint
-neutral


Knee Joint:
-neutral


Ankle Joint:
-neutral

Slap Shot - Prep

Shoulder Girdle:

R-upward rotation

L-Abduction

Muscle involvement:

Pectoralis minor, serratus anterior, Trapezius middle fibers, Trapezius lower fibers.


Contraction: eccentric


Shoulder Joint:
R- Abduction
L-internal rotation


Muscle involvement: pectoralis major upper and lower fibers, Subscapularis, deltoid anterior, middle, posterior fibers, Supraspinatus. 


Contraction: eccentric


Elbow:
R-extension
L-flexion


Muscle involvement:Triceps brachii long and short head, triceps brachii lateral head, triceps brachii medial head, Anconeus, brachialis, brachioradialis


Contraction: isometric


Hand:
R-Flexion
L-Flexion



muscle movement:flexor digitorum superficialis, flexor digitorum profundus, flexor pallicus longus


Contraction: concentric




Hip Joint:
R-Right Lateral pelvic Rotation
L-neutral


Muscle Involvement:
Pectineus


Contraction: eccentric




Knee Joint:
R-flexion
L-neutral


Muscle Involvement:
Biceps femoris, popliteus, Semimembranosus, Semitendinosis


contraction: eccentric


Ankle Joint:
R-neutral
L-Plantar flexion


Muscle Involvement:
Gastrocnemius, soleus, tibialis posterior, flexor digitorum, flexor hallicus longus, peroneus longus and brevis


Concentric: eccentric

Slap Shot - Movement

Shoulder Girdle:

R-downward rotation, depression, adduction

L-Adduction

Muscle involvement:

Pectoralis minor, trapezius middle fibers, trapezius lower fibers, Rhomboids


Contraction: eccentric


Shoulder Joint:
R- Adduction, internal rotation
L-internal rotation


Muscle Involvement:
Pectoralis major upper and lower fibbers, subscapularis, teris major


Contraction: eccentric


Elbow:
R-extension
L-flexion


Muscle involvement:Triceps brachii long and short head, triceps brachii lateral head, triceps brachii medial head, Anconeus, brachialis, brachioradialis


Contraction: isometric


Hand:
R-Flexion
L-Flexion


muscle movement:flexor digitorum superficialis, flexor digitorum profundus, flexor pallicus longus


Contraction: concentric


Hip Joint:
R-neutral
L-Abduction


Muscle Involvement:
Sartorius, gluteus minimu and medius, Tensor fasciae latae


Contraction: eccentric


Knee Joint:
R-neutral
L-Extension


Muscle Involvement:
rectus femoris, vastus medialis, intermidialis, and lateralis


Contraction: eccentric


Foot Joint:
R-Dorsi flexion
L-Plantar flexion


Muscle Involvement:
Gastrocnemius, soleus, tibialis posterior, flexor digitorum, flexor hallicus longus, peroneus longus and brevis, poroneus tertius, Extensor digitorum longus, extensor hallicus longus, tibialis anterior


Contraction: eccentric

Slap Shot - Follow Through

Shoulder Girdle:

R-downward rotation, depression, adduction

L-Adduction, downward rotation

Muscle Involvement:

Pectoralis minor, Trapezius middle fibers, Trapezius lower fibers, Rhomboids


Contraction: eccentric


Shoulder Joint:
R- Horizontal abduction, flexion
L-Adduction, extension


Muscle Involvement:
Pectoralis major upper and lower fibers, deltoid anterior, middle, and posterior fibers, Latissimus dorsi, teres major, Infraspinatus, and Teres minor


Contraction: eccentric


Elbow:
R-extension
L-flexion


Muscle involvement:Triceps brachii long and short head, triceps brachii lateral head, triceps brachii medial head, Anconeus, brachialis, brachioradialis


Contraction: isometric

Hand:
R-Flexion
L-Flexion


muscle movement:flexor digitorum superficialis, flexor digitorum profundus, flexor pallicus longus


Contraction: Concentric


Hip Joint:
R-internal rotation
L-External rotation


Muscle Involvement:
Pectineus, Sortorius, Adductor brevis, gracillis


Contraction: eccentric




Knee Joint:
R-Flexion
L-Flexion


Muscle involvement:
Biceps Femoris, popliteus, semimembranosus, semitendonosus


Contraction: eccentric


Ankle Joint:
R-Plantar flexion
L-neutral


Muscle Involvement:


Gastrocnemius, soleus, tibialis posterior, flexor digitorum, flexor hallicus longus, peroneus longus and brevis


Contraction: eccentric

Slap Shot - Recovery

Shoulder Girdle:

-neutral


Shoulder Joint:
-Nuetral


Eblow:
-bi lateral Extension


muscle involmenet:
Triceps brachii longm lateral, medial head


Contraction: isometric


Hand:
R-Flexion
L-Flexion


muscle movement:flexor digitorum superficialis, flexor digitorum profundus, flexor pallicus longus


Contraction: concentric


Hip Joint:
-neutral




Knee Joint:
R-Flexion
L-Flexion


Muscle involvement:
Biceps femoris, popliteus, Semimembranosus, Semitendinosis


Contraction: eccentric


Ankle Joint:
R-Planter felxion
L-Plantar flexion


Muscle Involvement:
Gastrocnemius, soleus, tibialis posterior, flexor digitorum, flexor hallicus longus, peroneus longus and brevis


Contraction: eccentric

Wrist Shot

With your dominant hand about halfway down the stick and your other hand on the grip, use your dominant hand and shoot the puck by flicking your wrist. After the shot need to recover.

Wrist Shot - Stance

Shoulder Girdle:

-neutral


Elbow Joint:
-neutral


Elbow:
R-extension
L-flexion


Muscle involvement:Triceps brachii long and short head, triceps brachii lateral head, triceps brachii medial head, Anconeus, brachialis, brachioradialis


Contraction: isometric

Hand:
R-Flexion
L-Flexion


muscle movement:flexor digitorum superficialis, flexor digitorum profundus, flexor pallicus longus


Contraction: Concentric


Hip Joint:
neutral


Knee Joint:
neutral


Ankle Joint:
neutral

Wrist Shot - Prep

Shoulder Girdle:

R-depression

L-Abduction 

Muscle Involvement:

Pectoralis minor, Trapezius lower fibers


Contraction: eccentric


Shoulder Joint:
R-Extension
L-Internal rotation


Muscle involement:
Pextoralis major upper and lower fibers, subscapularis, Latissmus dorsi, teres major


Contraction: eccentric


Elbow:
R-extension
L-flexion


Muscle involvement:Triceps brachii long and short head, triceps brachii lateral head, triceps brachii medial head, Anconeus, brachialis, brachioradialis


Contraction: isometric

Hand:
R-Flexion
L-Flexion


muscle movement:flexor digitorum superficialis, flexor digitorum profundus, flexor pallicus longus


Contraction: Concentric


Hip Joint:
R-nuetral
L-flexion


Muscle Involvement: Illiacus, psaos major and minor, rectus femoris, sartorious, pectineus


Contraction: Concentric


Knee Joint:
R-neutral
L-Flexion


Muscle Involvement: Biceps femoris, popliteus, Semimembranosus, Semitendinosis


Contraction: Concentric


Ankle Joint:
R-nuetral
L-Plantar Flexion


Muscle Involvement:  Gastrocnemius, soleus, tibialis posterior, flexor digitorum, flexor hallicus longus, peroneus longus and brevis


Contraction: Eccentric

Wrist Shot - Movement

Shoulder Girdle:

R-depression

L-Downward Rotation

Muscle Involvement:

Pectoralis minor, Trapezius lower fibers, Rhomboids


Concentric: eccentric


Shoulder Joint:
R-extension
L-Adduction


Muscle Involvement:
pectoralis major lower fibers, deltoid anterior, middle, posterior fibers, supraspinatus, latissmus dorsi, teres major


Contraction: eccentric


Elbow:
R-extension
L-flexion


Muscle involvement:Triceps brachii long and short head, triceps brachii lateral head, triceps brachii medial head, Anconeus, brachialis, brachioradialis


Contraction:isometric

Hand:
R-Flexion
L-Flexion


muscle movement:flexor digitorum superficialis, flexor digitorum profundus, flexor pallicus longus


Contraction: concentric


Hip Joint:
R-nuetral
L-abduction


Muscle Incolvement: Sartorius, gluteus minimu and medius, Tensor fasciae latae


Contraction: eccentric


Knee Joint
R-extension
L-extension


Muscle Involement: rectus femoris, vastus medialis, intermidialis, and lateralis


Contraction: eccentric


ankle joint:
R-Plantar flexion
L-Dorsi flexion


Muscle Involvement: Gastrocnemius, soleus, tibialis posterior, flexor digitorum, flexor hallicus longus, peroneus longus and brevis, poroneus tertius, Extensor digitorum longus, extensor hallicus longus, tibialis anterior


Contraction: eccentric