When you're out on the ice during a hockey game, there are a number of skills you need at your disposal. Not only do you need breakaway speed, but you also need balance and power to deliver and withstand shots from opponents. By strengthening your core -- the area in the center of your body -- you will be able to compete at a high level. Beginner exercises require at least some degree of physical ability.
Plank
A plank is a basic exercise that works the core from a facedown position. Lie on your stomach, place your hands about shoulder-width apart and place your feet together. Steadily push yourself off the floor until your arms are fully extended. Raise your hips in the air and form a straight line from your shoulders to your heels. The goal is to simply hold this position for 10 to 30 seconds. For a variation, perform this exercise on your forearms; you may find this version easier.
Alternating Superman
An alternating superman works the lower back, glutes and abs at the same time. Begin by lying facedown on the floor with your arms straight out in front of you and feet together. Steadily raise your right arm and left leg about 12 inches from the floor. Hold for a second, lower your limbs and repeat on the other side. Continue to alternate back and forth in a steady motion.
Butt Bridge
The lying butt bridge works the glutes and hamstrings, which are essential for bursts of speed on the ice. Start from a faceup position on the floor with your knees bent, feet flat and arms at your sides. Keeping your shoulders and head pinned to the floor, raise your hips in the air as high as possible. Squeeze your glutes forcefully when you do this and hold for a second. Slowly lower your hips and repeat. For an advanced variation, lift one leg out straight when you raise your hips in the air.
Side Bridge
A side bridge is similar to a plank, except you target your obliques -- the muscles on the sides of the stomach. Oblique strength is important for twisting motions during a game. Start out lying on your right side with your forearm flat on the floor and perpendicular to your body. Keeping your legs stacked, lift your hips in the air and form a straight line with your body. You will feel your obliques contracting when you do this. Hold for 10 to 30 seconds, slowly lower yourself down and repeat on the other side. For a slightly advanced variation, perform this exercise on your hands.
Double Crunch
A double crunch works the lower and upper abs together. Start out by lying faceup with your knees bent and hands on the sides of your head. Steadily move your torso forward as you pull your knees inward. Hold for second, lower yourself back to the starting point and repeat. To increase the challenge, extend your legs out straight and do not let your shoulders touch the ground when you lower yourself down.
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