STRENGTH TRAINING FOR A HOCKEY PLAYER WITH A UNI-LATERAL LOWER BODY INJURY

Mike Potenza

It is critical at any level of sport, not just competitive hockey, to maintain the athletes performance ability if they are injured for an extended period of time. There will be some degree of physical performance drop off due to the athlete's absence from practice and high level strength training. It is the role of the strength and conditioning professional to ensure that the "drop-off" phenomenon is minimal and that the transition back to play is smooth. The following program is a template that I follow when I have an injured athlete who may have a UNI-lateral lower body injury. Please keep in mind that the rehabilitation program for the injured side will be very specific and the strength coach, athletic trainer, and team doctor should all be on the same page during the rehab process. The following Strength training workout should be done after the athlete completes his or her rehabilitation program.

DAY ONE

DAY TWO

DAY THREE

1--Cable Push pull 3x8ea

PAIRED WITH/

2--DB Incline segmental 4x 12--10--8-6

PAIRED WITH/

3--Band Pull -apart 3x12

1--1 arm press on landmine 3x8ea

PAIRED WITH/

2--Muscle Snatch 4x10

PAIRED WITH/

3--1 Arm External Rotation @ 90 degrees of Abduction 3x8ea

Upper Body DB Complex

X4 sets

Segmental Shoulder Press x6ea

Segmental DB Row x6ea

DB RDL x6

Alt Curl to Press x6ea

Med Ball Rotational Slam x6ea

DB Row Push-up x6ea

1--Palloff Press-out 3x8ea

PAIRED WITH/

2--GOOD LEG-Cook Step Ups 4x8ea

PAIRED WITH/

3--Bent Knee Side Bridge Mini Band raise 3x8ea

1--Cook Lift 3x10ea

PAIRED WITH/

2--GOOD LEG-1 Leg DBRDL 4x6ea

PAIRED WITH/

3--Pilates Ring Squeeze 3x10 w/ 2 count hold for each rep

1--Landmine Rotations 4x7ea

PAIRED WITH/

2--GOOD LEG-1 Leg Squats 4x8ea

PAIRED WITH/

3--GOOD LEG-1 Leg Ball Hip Ext 4x8ea

KB side leans 3x8ea

PAIRED WITH/

Elbow reach ON Stability ball 3x10

Cook Chop 3x10ea

PAIRED WITH/

Cook Med Ball Chop Throw 3x7ea

Hyper Hold W/glute squeeze 3x:20sec

PAIRED WITH/

3 Point Reach 3x7ea

One Leg 5MILE Airdyne Ride-RECORD TIME

Ropes : Intervals of :15sec work // :30sec rest ((x12 reps))

One Leg Airdyne Ride: Intervals - x6 .3 milers

***DAY FOUR IS A TRAINING REST DAY AND THEN THE CYCLE WOULD BE REPEATED FOR THREE WEEKS***

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