CEP Level 3 Manual - Rushmore Hockey Association

T A B L E O F C O N T E N T SSwiss Ball - Ab Crunch• keep low back in contact with ball andcrunch up• weight on upper chestSwiss Ball - Dumbbell Bench Press• keep hips up• ball on upper shouldersProne Ball Roll• keep legs straight• roll to one side and back (left or right)• keep form• ADVANCED - cross crunch with counter kick- roll to side until ball gets close to armpit,then cross crunch - bring let up on angletoward elbowProne Hip & Leg Extension (reverse hyper)• roll out on to ball; find balance point withhands on floor; raise upper body and lowerbody together; hold three seconds and lower;drape body over ball and repeat• to make this more difficult, take weight offhands, but leave in contact with floor• ADVANCED - roll forward to hands andposition elbows on floor, hold position for 10seconds, slowly come downProne Forward Ball Roll• kneel in front of ball, forearm resting on topand roll forward• do not arch body, stay tight and don’t letbelly drop• as you get better, stand with hands closer toyou so as you roll the ball gets farther away,increasing load on abs• ADVANCED - start on your toes in push upstyle positionSupine Hip Extension• lie on ball until head and shoulder rest on ball• hamstrings, glutes and hips• raise hips up, hold for three and lower• if you roll forward (knees over toes) youemphasize quadriceps not hamstrings,therefore keep lower leg straight• focus on tightening glutes - even it out• ADVANCED - 1 leg at a time, arms outSwiss Ball - Lower Ab Tuck• lower abs• don’t roll back so far back that you increaselumbar curve• you should feel no pressure in spine• ADVANCED - 1 leg at a timeSupine Lateral Roll• hams, glutes, abdominals, back, shouldergirdle• head and shoulders on ball, arms spread• start by rolling side to side (6-10 inches)• ADVANCED - go farther• keep pelvis up - do not let it drop downSwiss Ball - Incline Dumbbell Press• hips down around ball• press dumbbell up and back148 | USA Hockey Coaching Education Program Level 3 ManualGrowth and Fitness Development | 149