RUSSIAN TWIST
“This is another efficient exercise to strengthen the core muscles responsible for providing a strong slap shot,” Coghlin says. Translation: Goalies are screwed.
How to do it:
• Hold a medicine ball with both hands in front of your chest with your arms straight
• Without dropping your arms, pivot on your right foot and rotate the ball and your torso as far as you can to the left
• Reverse direction and pivot on your left foot, rotating all the way to the right. That’s one repetition.
• Do 3 sets of 12.
DUMBBELL EXTERNAL ROTATION
“Since you can get a lot more power by driving into the shot and utilizing your shoulders, it’s imperative to strengthen the rotator cuff muscles,” Coghlin tells us. When doing so, don’t try to go all Hulk Hogan to show off how strong you are. The rotator cuff muscles are small and can be tweaked pretty easily, so use light weight.
How to do it:
• Stand or sit on a bench or Swiss ball and hold a dumbbell or cable attachment at shoulder height with your palms facing the floor.
• Bend your elbows to 90 degrees.
• Slowly rotate your arms so they are perpendicular to floor.
• Lower the dumbbells and repeat.
• Do 3 sets of 10.
