Core Stability

CORE

As hockey players we are constantly in semi upright or low body positions while engaged in dynamic or static movement requirements of the game. Added to this is the execution of the required performance skills of the game whether dribbling, hitting, flicking, tackling that require you not only to maintain your body in these semi upright or low positions but also at the same time execute the power required skill. To do all this requires a strong core. Therefore developing core strength and stability should be a physical training focus.

What is our core?
The core muscles lie deep in the upper body. They are usually attached to the spine, pelvis and the muscles that support the shoulder blade. When the core muscles contract, they create a solid base of support for the body. A strong core provides support for your spine so you walk, jog, run, hit a ball with power, be strong in a tackle and much more. A weak core will lead to bad posture, lower back pain and ultimately injury.
Training the core muscles will also correct posture imbalances that can potentially injure a hockey player.

What is the difference between core strength and core stability?
Core stability can be understood as the ability of the core to resist an unwanted movement (e.g., tackling). Core strength can be identified as the amount of force the core can produce to perform a desired movement (e.g., hitting). These can clearly be seen as two totally different functions, yet they are both totally interdependent on the other

What Are The Benefits Of Strengthening Core Stability?
1. Increased Strength: Increased strength as a result of core stability workouts is one of the main benefits. With this comes the decrease in the risk of injury since stronger muscles are less prone to jarring and failure to external forces.

2. Increased Coordination: Increased coordination is another great benefit you achieve. This coordination allows you to perform movements with greater ease and fluidity. As your muscles learn to work in synch with each other, your actions become more efficient.

3. Increased Stability/Balance: Increased stability and balance are an important attribute you gain from doing these types of workouts. This helps a great deal with performance since you will be better able to keep your body in a homeostatic position. For example a hockey player with good stability/balance is better able to keep on her feet when in a possible body contact position during a tackle.



4. Decreased Chance Of Injury: A stable core is one that supports injury prevention. Imagine a full back being smoked by a running forward who changes direction and collision is inevitable. What supports his bones, joints, and ligaments in his core? It’s a stable, steady, balanced core that is resistant to the forces put upon it.

5. Increased Performance: A stable core increases your performance because you are able to keep your balance through certain movements. It also contributes to power in the execution of skills. Successful drag flickers exhibit strong characteristics of good core strength and stability to go hand in hand with great technique. 



Also do corner hitters. When you hit the ball, the power behind his swing starts from the legs. The power than transfer up through his abdominals/back (The core muscles) and to his arms for the swing. Now think of how his swing would be affected if he had a weak core. The power from his legs would not have transferred to his arms and his swing would have been weaker.






As an athlete you'll be needing a lot of foundation to be strong player

- strength
- flexibility
- agility
- power 
- endurance
- stamina
- speed
- coordination
- balance
- reflexive stability/strength (core stability)

You'll have strong and weak points, but try to focus on the weak ones!!!
Balancing out every part is the sign of an allround athlete.
This blog & my guidance will solely be based upon the highlighted items.
The other ones are built upon these fundaments and are being adressed with your coaches