Training around an injured arm

Mike Potenza

The following is a three day program for a hockey player who has an injured shoulder, elbow, or hand. With an injury of this type the athlete still has the uninjured arm, his or her core and two healthy legs to work with. Gone are the days of just shutting that athlete down and having them perform no training at all. They need to perform a structured reconditioning routine to make sure their conditioning level does not decrease while injured. Staying active and strength training while injured will help the athlete to join the team and perform at the team's current pace and intensity level.

The format of this injury program is on metabolic conditioning, low positional strength using bands, single leg strength, the healthy arm and core training.

IT MUST BE NOTED that at every stage of the rehab process a physician and or Head athletic trainer should be consulted with to determine if the athlete is fit to progress INTO your training program and WITHIN your training program!!!!! At any stage less is more and progressing slowly is more beneficial to the long-term health and conditioning level of the athlete.

DAY ONE

1. Lateral Resistor band walks 3x10yards (Left, Right, Forward, Backwards)

2. 1 Leg RDL with lateral resistors 3x8ea

3. RFE 4x8ea

4. Step-Up Holds 4x8ea

5. Pilates Ring 3x12 with pause

6. 1 Leg hip extension with hold 3x8ea

7. Healthy arm DB Row 3x8

8. Healthy arm Curl to Press 3x10

9. Bike Sprints x16 :20 sec work-35 beats of recovery

DAY TWO

1. Stagger stance band walk 3x10yards

2. Backwards Lunge 3x8ea

3. Tennis ball hip extension 3x12ea

4. Slideboard adductions 3x10ea

5. Lateral Step-In Squats 3x8ea

6. Standing Psoas hip lift 3x10ea

7. Healthy arm shoulder press 3x10

8. Healthy 1 arm core press-out 3x10ea

9. Slide board x15 30 touches of work-30 beats of recovery

DAY THREE

1. Wide Stance Glute mead band walk 3x12 steps each side

2. Walking lunges 3x10ea

3. Slideboard leg curl 3x10

4. Lying Psoas band kick-out 3x5ea hold each kick out for 3 sec

5. Transverse lunge 3x8ea

6. Side lying groin adductions 3x10

7. Healthy arm cable row--single leg stance 3x8ea

8. Healthy 1 arm Pummel 3x10ea

9. Airdyne 5mile ride

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