ISO Spider-Man Single Leg Arc Sliders
A great mobility exercise for the adductors. Thank you for sharing, Ryan.
Listen to my podcast with Ryan on At-Home Programming
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As Kevin Neeld covers in his book, Speed Training for Hockey (and David mentioned in his review of the book), oftentimes what holds players back is not strength or power, but their ability to get into the ideal skating postures (mobility).
While skating forwards, the stance leg needs adequate hip flexion while the stride leg needs hip extension, abduction, and external rotation (think about a player in a fully lengthened stride).
But hockey isn't played just moving straight. You have to turn, crossover, pivot, and skate backwards. All of these motions require different physical positions.
This exercise addresses one of the mobility demands of a forwards crossover.
When a player crosses over, both hips have to adduct. Limited hip adduction capabilities will either their crossovers inefficient or lead to some kind of compensation.
So this is a great exercise to add to a pre-workout mobility routine, or as an active rest station to improve the player's hip adduction.
Here, I used sliders, but if you're at home, you can take a skate or dish towel and use it on a hardwood floor.
