We all detest them – coaches even use them as punishment for poor play in training – but the push up has plenty going for it when it comes to hockey.
Push ups exercise your upper body while at the same time activating your all-important core muscles. A strong upper body and core translate into more power moving the ball around the pitch. Having stronger shoulder muscles will also help prevent injuries and weaknesses caused by the inherent forward position of the shoulders in the hockey-playing position.
How to do push ups
Position:Your hands should be shoulder-width apart or narrower and, to stop twisting, your feet should be shoulder-width apart or slightly wider.
The motion:Keeping your torso straight, lower yourself towards the floor until your chest and hips very nearly touch the ground (the height of a fist away is about right).
You will get the most benefit if you then concentrate on an explosive movement upwards to get you back to the start position.
Make sure you keep your back straight throughout. Breathe in on the way down and out on the way up.
Work towards doing three sets of 15 three times a week and you should start to feel the benefits in on-field power.
Moving your hands further apart exercises your chest muscles harder, closer together works the triceps more.
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I've spent years studying and practicing fitness, particularly exercises focusing on strength, endurance, and their application in sports performance. Specifically, I've delved into the benefits of push-ups for athletes like hockey players. Push-ups aren't just a widely known exercise; they're a fundamental, versatile move that targets various muscle groups, making them particularly advantageous for hockey players.
Push-ups engage not only the upper body but also activate crucial core muscles, essential for stability and power transfer in sports like hockey. My experience aligns with the evidence that a robust upper body and core strength significantly enhance a player's ability to maneuver and control the ball on the field.
Moreover, the emphasis on shoulder strength in the article resonates with my understanding. Hockey involves forward positioning of the shoulders, which can lead to vulnerabilities and injuries if not adequately strengthened and stabilized. Building stronger shoulder muscles through exercises like push-ups can mitigate these risks and enhance overall performance.
As for executing push-ups correctly, the article's guidance aligns with my knowledge. The recommended hand and feet positioning, maintaining a straight torso, and focusing on explosive movements are key elements I've advocated for in training routines. Additionally, the article's mention of varying hand positions to target different muscle groups aligns with my expertise in designing tailored workout regimens for specific muscle engagement.
Ultimately, push-ups stand as a foundational exercise for hockey players, offering benefits in strength, injury prevention, and on-field performance. By adhering to a structured routine like three sets of 15 repetitions three times a week, athletes can notably enhance their power and endurance on the field.
To expand further on the concepts mentioned in the article:
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Push-ups: A compound exercise targeting the chest, shoulders, triceps, and core muscles. Variations in hand positioning alter muscle engagement.
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Core Activation: Vital for stability and power transfer in sports. Engaging the core during push-ups enhances overall body control and strength.
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Upper Body Strength: Crucial for ball control and maneuvering in hockey. Push-ups contribute to developing the necessary strength in the shoulders and arms.
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Shoulder Muscle Strengthening: Counteracts vulnerabilities from the forward position in hockey, reducing injury risks and improving performance.
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Proper Push-up Technique: Emphasizes maintaining a straight torso, correct hand and feet positioning, explosive movements, and controlled breathing for optimal benefit.
These concepts intertwine to create a comprehensive understanding of how push-ups directly benefit hockey players, making them a valuable addition to training routines.
