excercises needed for upper body

dr_volki

dr_volki

dr_volki

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Hey,

i recently started playing ice hockey.
now every week 2 days after the hockey training my upper body is killing me. i guess because my body isn't used to it just yet. But i was wondering if there are some excercises to do at home preferably to strenghten some muscles that i obviously haven't use before. ;)

one muscle seems particular painful at the moment. I don't know if it is the right name for the muscle, but i believe it is the Deltoid. It is on the backside of the shoulder/arm going down to the armpit area. hope this helps :p


so what kind of excercises could i do, apart from push-ups? :)
 
You a righty or lefty? And does it hurt more on one side?
Your shoulders will scream at you after wrist and slaps shots, especially if you're not used to it. Likewise your lats (back muscles) will take a beating, (so pull ups for those)
How old are you?
The chances are that as you're a hockey noob your upper body is simply too tense.
Trunk twists with resistance (helps with shooting), press-ups, pull-ups, squats (controlled with your ass to the grass for hip flexion, important in ice hockey).

General bodyweight exercises and stretching will do you fine to begin with.

I'm a full on hockey dad, and have been around the sport since..... 1981 :eek:
 
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Squats, hip mobility work, core work, anything push and pull.

Don't be fooled into thinking that just because your triceps hurt that you only need to do tricep work. :)
 
thanks for the replies :)

i'm a righty, because of this my right shoulder is killing me lol. I'm 25 and a total noob of actual playing the sport organised.

@mrthingyx i know that i will need to work on the whole body but wasn't going to join the gym just now after forking out a lot of money for the gear. I will however have to eventually :)
 
lots of pushing, so get lots of shoulder work going alongside plenty of mobility work.
 
dr_volki said:
thanks for the replies :)

i'm a righty, because of this my right shoulder is killing me lol. I'm 25 and a total noob of actual playing the sport organised.

@mrthingyx i know that i will need to work on the whole body but wasn't going to join the gym just now after forking out a lot of money for the gear. I will however have to eventually :)
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You don't need to go the gym for it, really...

- Single leg squats/bulgarian split squats, hip pops/single leg glute bridges;
- planks and single leg planks, side planks;
- pushups, feet elevated pushups;
- chinups, pullups (doorways, loft hatch);
- inverted row (what do you think a dining room table is for?);

For example.
 
Sounds like you need to work on your shoulder/scapula control and stabilisation.

You'll probably "get used to it" without extra work, but you'll most likely end up with a shoulder complex with worse function ;)
 
Biggest upper body injury to hockey players is broken collar bone, usually from getting slammed into the boards. So definite shoulder and chest strength for when you brace for impact, lol.

If you're a righty then you hold a pen in your left hand? Hockey players should have their dominant hand on the butt end (like me).
But you make it sound like your right hand is on the butt end as you said your right shoulder hurts. That would come from poke checking and leading with that shoulder.
Right handed player = left hand on top
Left handed player = right hand on top
 
Im lefthanded and i'm a right in hockey as you say. I do know people that have teir dominant hand on the bottom of the stick though, usually they want more firepower.

Anyway been only playing for a couple of weeks so maybe the question came a bit premature :P but i'll give those exercises a go. Also note the league is non hitting hockey so i shouldnt break anything i hope ;)


P.s. whats an inverted row? Never heard of this one
 
dr_volki said:
Im lefthanded and i'm a right in hockey as you say. I do know people that have teir dominant hand on the bottom of the stick though, usually they want more firepower.
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Lol, its often because their parents handed them the wrong sided stick when they were younger (seriously).

Anyway been only playing for a couple of weeks so maybe the question came a bit premature :P but i'll give those exercises a go. Also note the league is non hitting hockey so i shouldnt break anything i hope ;)
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:eek: WHAAATTT?!?!? That's even lower than rec hockey. Hockey without checking is as gay as touch rugby!

:D Aahh...i'm only kidding, when you start at a later age, nothing will put you off the game like some seasoned player decorating the boards with you.....and as you'll now know, it aint a cheap sport to play.

I went on the ice with my sons u14 team last season and they were all gunning for me......buggers got me too....was sore for a week! :rolleyes:
 
lol, it's rec hockey ;) they are also currently still playing or just finished in the SD Cup which is non hitting. you still get bumps when 2 players go to the boards but no headhunting :)

i guess the problem is that newer players (like me :p) don't know how to receive a check or prepare for it thus loads of things could go wrong ;)
 
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