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Exercises Movements, technique & proper execution

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Old 11-03-2006, 01:09 PM   #1
Brett Tom
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Anybody out there got some good laterally explosive excerises? I play ice hockey and I'm looking for some moves to work into the wods and to do by themselves. We do lots of up-down, no side-side as far as I've seen. I need to build more strength and flexiblity into my inner thigh and groin area. Coming off an annoying injury to that whole region.

p.s. never got around to doing the marathon training...
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Old 11-03-2006, 03:54 PM   #2
Mike ODonnell
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You can add plyo side explosions after a WOD. Use a slanted box or BOSU...go in and explode off. Just do sets of 5-6. It will add up. Or use one of those slide boards, excellent for lateral strength and flexibility.

For hockey to prevent injuries work in all planes of motion. Do lunges diagonal, sideways, around the clock, sideways stepups. I would add lots of1 legged strength work like 1 leg SLDLs, pistols, etc...since hockey is a single leg explosive activity. Stretch those hamstrings and hip flexors as they tend to get tight and will increase your risk of injury.
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Old 11-03-2006, 03:58 PM   #3
Kenneth Urakawa
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You can also just go low-tech and do lateral hops (1-leg and 2-leg), or zig-zag down a line, over a box(es), etc.

You can make a cheap slide board by finding a chunk of formica and bolting some lumber on either end. Just use floor wax and wool socks.
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Old 11-03-2006, 06:08 PM   #4
Brian Degenaro
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One of my favorite things to do is to do a lateral bound over and up, so that you are next to a wall in the air and then jump laterally off the wall, land, and repeat. Don't know how much value it has athletically to anyone, but I figure it would have some benefit because you have to bound up to a wall, then bound off a wall and then land.
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Old 11-03-2006, 08:12 PM   #5
Chris Fitzgerald
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side to side burpees over an object are killer.
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Old 11-04-2006, 10:20 AM   #6
James R. Climer
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Try to find one of those slide board dealy bobs.
You put these nylon socks over your
shoes and slide back and forth like you're skating.
It will definitely target the
adductors and abductors in a functional
format. I use one to rehab my groin and
iliopsoas srains.
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Old 11-04-2006, 05:46 PM   #7
Brett Tom
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Hey Chris, what's a sideways burpee? Sounds horrible.

Thanks all.
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Old 11-05-2006, 12:00 AM   #8
Ben Nance
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Yikes!! I forgot about sideways burpees...my H.S. wrestling coach made us do those...

If we're talking about the same thing you do a normal burpee but when you jump in the air you are jumping OVER something sideways then do another burpee and jump back over said object...fun fun ;)
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Old 11-05-2006, 03:10 PM   #9
Chris Fitzgerald
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Hey Brett, Ben has it right. I usually jump laterally over a bench or a 24 inch plyobox or higher with a burpee on each side of the box. Killer.
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Old 11-06-2006, 12:20 PM   #10
Brett Tom
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Oh I see.

1st set over a bench, 2nd set over a 24" plyo box, 3rd set over a station wagon. Better not let coach see this thread. :-)

I was going try some sock sliding on my tile floor tonight.
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