Stir the Pot (Swiss Ball)
The Elite Hockey Drills app builds drills like this into your personalized off-ice program, week by week. Your first week is free.
How to Do It
Kneel in front of a stability ball. Place both forearms on the ball. Assume a plank position — hips lifted, body in a straight line. Move the forearms in small circles — clockwise and counter-clockwise. The rest of the body must stay perfectly still while the arms move. Circles should be small initially — 15-20cm diameter. 10 circles each direction per set.
Why It Works
Stir the pot (forearms on a stability ball, circling the ball) is the most advanced anti-extension and anti-rotation core exercise combined. The unstable surface of the ball multiplies the core stability demand exponentially compared to a plank — small arm movements force the entire core to work continuously at high activation levels. It trains the rotational core stability needed to resist being pushed off the puck in traffic.
Hockey Transfer
Trains dynamic core stability under rotation — elite-level exercise. Hips don't move. Spine doesn't extend. The ball moves; you don't. That's the drill.
Coaching Cues
- "Elbows on ball"
- "Body plank"
- "Move elbows in circles both directions"
- "Hips still"
Common Mistakes
Hips dropping or piking — maintain the rigid plank throughout. Circles too large — bigger circles create more instability than most can control. Start small. Holding the breath — brace and breathe simultaneously. Rushing through it — slow, deliberate circles maximise core activation.
Progression / Regression
Larger circles or a less inflated ball — both increase instability demand.
Standard plank — master the static hold before adding the circular motion.
Primary Muscles
Energy System
Strength/neural
Put it to work
on the ice.
The Elite Hockey Drills app builds exercises like this into a personalized off-ice program — created by a sport scientist and former national-team coach. Your first week is free.
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