NEWS & UPDATES
Keeping your fingertips pressed to your
temples, raise your top elbow so your trunk
laterally flexes as far as possible. Contract
your obliques and then return along the
same path back to the start position.
After performing the desired number of
repetitions, repeat on the opposite side.
EXAMPLES OF CORE EXERCISES
FOR ICE HOCKEY
AN EXCERPT FROM THE NEW BOOK,
DEVELOPING THE CORE
The following is an exclusive excerpt
from the new book, Developing the
Core, the latest release in the NSCA’s
Sport Performance Series with Human
Kinetics. All text and images provided
by Human Kinetics.
The sport of hockey involves myriad skills
that are essential to success. Hockey
is a high-velocity anaerobic sport that
involves acceleration, deceleration, abrupt
stops, and explosive starts. Performing
rotational movements that elicit high
levels of core muscle activity is vital for
a hockey player. In hockey, rotational
movements occur at the hip, trunk, and
shoulders. Approximately 30 to 50 percent
of the force generated from rotational
movement is derived from the hips and
shoulders. Additionally, Wells and Luttgens
demonstrated that during the slap shot,
25 percent of the force was generated
from the trunk, 40 to 45 percent from the
shoulders, and 30 to 35 percent from the
elbow and wrist.
RUSSIAN TWIST
Sit on the floor with your body at
approximately a 40-degree angle with
the floor and knees bent. Hold your arms
straight in front of you, palms facing in,
core parallel to the floor. Keeping your
lower body stable, turn your shoulders to
one side while both feet remain on the
floor. Rotate back to center and repeat
to the other side. Repeat for the desired
number of repetitions, alternating sides
with each repetition.
DUMBBELL SIDE BEND
Grasp two dumbbells and allow them to
hang at your sides, palms facing toward
your body. Assume a shoulder-width
stance with a slight bend to your knees.
Keeping your core tight, bend your torso
to the left as far as comfortably possible.
Contract your obliques and then return
along the same path to the start position.
Repeat on your right, then alternate sides
until the desired number of repetitions is
reached.
Developing the Core features several
other core exercises for basketball,
along with exercises for baseball/
softball, football, golf, ice hockey,
soccer, swimming, tennis, track and field,
volleyball, and wrestling. The book is now
available in bookstores everywhere, as
well as online at HumanKinetics.com or at
NSCA.com.
TSAC CONFERENCE
APRIL 15 – 17 | SAN DIEGO, CA
MOVEMENT PERFORMANCE CLINIC
MAY 2 – 3 | COLORADO SPRINGS, CO
TRAINING FOR HOCKEY CLINIC
JUNE 6 – 7 | COLORADO SPRINGS, CO
NSCA NATIONAL CONFERENCE
JULY 9 – 12 | LAS VEGAS, NV
STABILITY BALL SIDE CRUNCH
Lie sideways on top of a stability ball, feet
planted firmly on the floor. Place your
fingertips by your temples, elbows wide of
your body, and lower your bottom elbow
downward as far as comfortably possible.
6
2014
EVENTS
NSCA BULLETIN | ISSUE 36.01