A split lip from a stick to the face. A sick stomach from a slap shot in the groin. Or a concussion from being checked head first into the boards. These are the hockey injuries people usually think ofnot separated shoulders. But according to Kris Lewandoski, director of performance at The Sports Performance Institute [Medina, Ohio], "There are a lot of shoulder injuries in hockey, because the athletes do a lot of falling on the ice and getting hit into the boards with their arms extended. Those types of movements can lead to subluxations and shoulder separations."
To prevent shoulder injuries from affecting his athletes, Lewandoski works the stability and strength of their shoulder complex. One way he accomplishes this is through super-setting a pressing exercise with a rowing exerciseboth of which incorporate stabilization.
Start with one set of a pressing exercise followed immediately by one set of a row, then repeat from the beginning. This method reduces downtime, making your workout more efficient. Perform 2-3 sets of 10-15 reps for each Lewandoski recommended exercise below.
Physioball Push-up with Catch
Place hands on physioball in push-up position
Lower chest to ball and explode up so hands come off ball
Catch and stabilize yourself on ball with arms extended
Coaching Point: Catching yourself forces you to stabilize right away and teaches your muscles to fire properly. Injury can result if your muscles misfire when you land funny on the ice.
Bosu Shoulder Punch
Place hands on round side of BOSU ball in push-up position
Keep elbows locked and both hands in contact with ball at all times
Push hands into ball, one at a time
Coaching Point: If you do this drill right, you'll feel it in your shoulders more than anywhere else.
Holding dumbbell in each hand, get into push-up position
Keeping elbow tight to side, pull one dumbbell toward chest
Return to starting position, then repeat with opposite arm
Coaching Point: This exercise really ties in the core, making it a much more functional movement.
Single-Leg One-Arm Row
Stand on left leg holding dumbbell in right hand
Bend forward with slight flex in left knee
Lower chest until back is parallel to ground
Let right arm hang straight down toward ground
Pull dumbbell toward chest, keeping elbow tight to side
Repeat with opposite arm and leg
Coaching Point: Because you're holding the dumbbell in the hand opposite the leg you're standing on, your hip does a lot of work to help you stabilize and hold the positionso don't use a real heavy weight.
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