Prepare for Hockey Season with Procedos Platform9 – Functional Training for Movement and Strength
Hockey is an intense sport that demands strength, speed, agility, and endurance, along with excellent balance and coordination. To perform at your best and reduce the risk of injury, it’s essential to prepare your body for the specific movements and physical challenges of the game. Procedos Platform9 (P9) is a unique training tool that allows hockey players to develop functional strength, improve movement efficiency, and enhance on-ice performance. By incorporating science-backed principles from the Gray Institute, P9 offers a dynamic and targeted approach to pre-season hockey training.
Why Use Procedos Platform9 for Hockey Training?
- Multi-Planar Movement: Hockey involves explosive actions in all planes of motion—linear, lateral, and rotational. P9 enables players to train these specific movement patterns effectively.
- Balance and Stability: On the ice, balance and stability are critical for skating, puck handling, and avoiding collisions. P9 improves lower-body and core stability through controlled exercises.
- Power and Agility: Hockey requires quick bursts of speed and rapid direction changes. P9 facilitates the development of power and agility through dynamic, sport-specific drills.
- Progressive Training: P9 allows players to adjust positions, angles, and movement intensity, making it suitable for all skill levels and ensuring continuous improvement.
- Science-Driven Approach: Based on Gray Institute insights, P9 integrates functional biomechanics to optimize performance and injury prevention.
10 Functional Hockey Training Exercises with Procedos Platform9
1. Dynamic Lateral Lunges
- Execution: Start at Position 1, step laterally to Position 3, and return to Position 1. Alternate sides.
- Focus: Strengthens glutes, quads, and adductors, mimicking skating strides.
- Progression: Add resistance bands or hold a weight for increased intensity.
2. Split Squats with Stick Rotation
- Execution: From Position 1, move into a split squat while holding a hockey stick. Rotate the stick toward the front leg.
- Focus: Enhances lower-body strength, core engagement, and rotational mobility.
- Progression: Perform on an unstable surface like a balance pad.
3. Crossover Step-Ups
- Execution: Start at Position 1, step diagonally to Position 5 with one leg, then return. Alternate legs.
- Focus: Builds lateral power and coordination, simulating crossovers on ice.
- Progression: Increase the speed or add a weighted vest.
4. Plyometric Jumps
- Execution: Jump explosively from Position 1 to Position 4, landing softly, and return.
- Focus: Develops explosive power for quick starts and stops.
- Progression: Incorporate a 180-degree rotation in the jump.
5. Single-Leg Deadlifts
- Execution: Stand on one leg at Position 1, hinge forward to touch Position 7, and return to standing.
- Focus: Strengthens hamstrings, glutes, and improves single-leg balance.
- Progression: Hold a dumbbell for added resistance.
6. Hockey Stance Holds
- Execution: Assume a hockey stance at Position 1 (knees bent, chest up), and reach toward Position 7 or Position 9 without moving your feet.
- Focus: Improves quad endurance and lower-body stability.
- Progression: Add light weights or extend the hold time.
7. Rotational Passes
- Execution: From Position 1, rotate your torso and pass a medicine ball toward Position 4. Return and alternate sides.
- Focus: Enhances rotational power for shooting and passing.
- Progression: Increase the weight of the ball.
8. Skater Hops
- Execution: Jump laterally from Position 1 to Position 3, landing on one leg, then hop to Position 9.
- Focus: Builds lateral explosiveness and single-leg stability.
- Progression: Add a reach toward the landing foot.
9. Plank with Stick Reach
- Execution: In a plank position at Position 1, extend a hockey stick toward Position 7. Alternate arms.
- Focus: Strengthens the core and stabilizes the shoulders.
- Progression: Perform on one leg for increased difficulty.
10. Pivoting Lunges
- Execution: Begin at Position 1, pivot on one leg to Position 6, and return. Alternate legs.
- Focus: Improves hip mobility and directional change.
- Progression: Add resistance with a weighted vest or resistance bands.
Scientific Insights from the Gray Institute
The Gray Institute emphasizes the importance of Applied Functional Science (AFS), which focuses on the interconnectedness of muscles and joints in movement. Their Chain Reaction Biomechanics principles highlight the following key benefits of P9 for hockey training:
- Triplanar Motion: Trains the body to move effectively in all planes, crucial for skating and on-ice agility.
- Proprioception Development: Enhances body awareness and balance, reducing the risk of falls and injuries.
- Neuromuscular Coordination: Improves reaction time and efficiency during high-speed play.
Conclusion
Training for hockey with Procedos Platform9 prepares your body for the unique demands of the game. Through dynamic, multi-planar exercises and insights from the Gray Institute, P9 enhances strength, power, and movement efficiency. Whether you’re aiming to skate faster, improve puck control, or reduce injury risk, P9 is the ultimate tool to elevate your hockey performance.