Wednesday workout tips with Coyotes trainer Mike Bahn

I get asked frequently what abdominal and torso exercises I prefer with hockey players. People are always surprised by my answer: I want them off their back and either standing or in a braced position. Doing crunches lying on your back or performing back extensions with your legs fixed trains the torso musculature in ways it will not be used: in isolation. Although the torso can contribute to the development of power or reduction of power in deceleration, its primary role is as a strong, stable platform to transfer power generated by the legs to the body as a whole or the upper body.

A basic series of exercises that I want my athletes to demonstrate proficiency in are bridging movements that require the torso to remain rigid and stable against gravity. Lying facing down on the ground, the athlete will prop themselves up on their elbows and lift their entire torso and hold that position for a set period of time. The entire body must be rigid and straight as a board; I should be able to draw a straight line from shoulders through the hips and knees to the ankles. No sagging, no arching of the back.

A side bridge is performed by propping yourself up on one arm and facing sideways. Now, not only do you keep the torso flat as a board like the first motion, but you must keep your hips from protruding backwards or rotating your shoulder girdle forwards. Again, the goal of this exercise is time.

The back bridge is probably the least challenging of the exercises but just as important. The hips are lifted off the floor, creating a rigid, straight, flat torso through the knees, hips and shoulders. The hips must remain up throughout the prescribed time.

Be sure to check with a qualified trainer and your doctor before you integrate any exercises into your exercise program.

Search Archive »

Browse by Year »


Browse by Month »

July 2016
June 2016
May 2016
April 2016
March 2016
February 2016
January 2016
December 2015
November 2015
October 2015
September 2015
August 2015
July 2015
June 2015
May 2015
April 2015
March 2015
February 2015
January 2015
December 2014
November 2014
October 2014
September 2014
August 2014
July 2014
June 2014
May 2014
April 2014
March 2014
February 2014
January 2014
December 2013
November 2013
October 2013
September 2013
August 2013
July 2013
June 2013
May 2013
April 2013
March 2013
February 2013
January 2013
December 2012
November 2012
October 2012
September 2012
August 2012
July 2012
June 2012
May 2012
April 2012
March 2012
February 2012
January 2012
December 2011
November 2011
October 2011
September 2011
August 2011
July 2011
June 2011
May 2011
April 2011
March 2011
February 2011
January 2011
December 2010
November 2010
October 2010
September 2010
August 2010
July 2010
June 2010
May 2010
April 2010
March 2010
February 2010
January 2010
December 2009
November 2009
@@block(4000, 0, content)@@