Katrina takes a basic exercise for beginner skaters and modifies it for more advanced athletes.
Dips can be done in a smaller space with smaller skaters, but for elite level they will need the whole length of the rink. Starting with good strides, the skater then dips down into a ‘seated’ 90 degree angle pose with head up and holds this position as long as they can. Preferably all the way down the ice.
The skaters can hold the hockey sticks out in front of them. They will definitely feel this in their core and glutes.
To up the difficulty level, Katrina has the athletes hold the hockey stick above their head. (If the ice session doesn’t allow sticks the skaters can simply hold their hands up in the air.) This engages the core and glute muscles even more. The weight should be in the middle to back of their blades.
If your older skaters think this drill is too easy, they can hold their stick out front and try to glide and dip on one foot. Tucking the free foot behind, the athlete will soon see if their balance and core are up to the task.
Even harder yet is to one foot dip with the stick over the head. Athletes will easily see if they have a stronger versus weaker leg. This position might cause your skater to accidentally transfer their weight too far back and fall backwards. They need to keep their weight more over the center of their blade.
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