Core

• Ice hockey players need a strong core to stay balanced on the ice and to make quick movements. A strong core will stabilize your movements when shooting a puck. Medicine balls are used in a lot of core exercises that benefit hockey players, especially exercises involving rotation of the torso such as medicine ball wood chops, medicine ball tosses, and medicine ball crunches with rotation. To do medicine ball tosses, turn sideways to a wall or a partner with your right shoulder closest to the wall or partner. Hold a medicine ball out to your left side with your arms straight at waist height. Your feet should be hip-width apart. Twist your arms across your body and throw the ball to the right. Catch it as it bounces off the wall or have your partner toss it back to you. This exercise creates stability of the torso with a dynamic movement similar to hockey movements.
  
  

Balance

• Balance exercises with a medicine ball will also strengthen your core and will make your movements on the ice stronger and more fluid. You should do balance exercises during the same workout as core exercises. Do core exercises first and then do one or two balance exercises after your core muscles are engaged. The difference between them is that core exercises involve little movement but balance exercises will involve more movement and a greater range of motion. Balance exercises usually involve standing on one leg, while core exercises are often done seated, lying down, or standing on two legs. Single-leg squats with a medicine ball are a basic exercise to build a strong foundation. Stand on your right leg and hold a medicine ball at chest height. Bend your right knee and squat. Stand back up straight to complete one rep. Try holding the medicine ball in front of you with your arms straight at shoulder height, or over your head as you squat for more challenge. Once you have mastered single-leg squats, do more dynamic exercises like hopping and catching your balance in different directions holding the medicine ball or catching and throwing one with a partner while moving. The ability to jump and get your balance and then immediately change directions will improve your quickness and ability to change directions on the ice.
  
  

Strength Training Exercises

• The medicine ball has a lot of versatility in strength training exercises. Use the ball for medicine ball lunges, squats, and overhead presses. Hockey players need strength in their legs, arms, and shoulders so you should do exercises for all the major muscle groups. Medicine balls lunges with rotation will combine leg strengthening and rotation to further work the core and stabilizer muscles. Step forward with your right leg and lift your left heel. Hold the medicine ball at arm's length in front of you. Bend your left knee and twist your torso to the left. Keep your right knee over your right ankle. Stand back up. Switch your legs after doing enough reps to fatigue your legs and do an equal number on both sides.