Hockey Workout:
Pokecheck
A good pokecheck is worth its weight in gold in the game of hockey. The problem with this great defensive move is that more often than not, it is done unsuccessfully, and in turn leaves the poke-checking player off-balance and out of position. Any semi-decent offenseman will take advantage of the out of position player and put the puck through their legs, around their stick and otherwise blow right by them to get further in to the zone.
So here’s a good way to avoid being “that player” who serves as a better cone than a defenseman. To preface the exercise, let me just say that a proper pokecheck is all about being square to the oncoming player. That’s because when most players do a pokecheck, they lean part of their body forward, leaving that side empty and susceptible to being taken advantage of. Being square makes the vulnerable area, well, less vulnerable.
Now, regarding the exercise, start out by setting up six spots in a line straight across the floor. When I say spots, it could be something as simple as putting a piece of duct tape on the floor. You want them in a straight line and at equal distances across (for beginners, go with a one-foot distance between each spot). When you’re all set up, stand in front of spot 1. Ready? If so, reach down and slap the spot. Now shift over to spot 2, reach down and slap the spot. Repeat all the way thru to spot 6 and take a moment to review how you did.
When you reached down and slapped the spot, was all of your weight on your toes? If so, this isn’t good. That means that when you are reaching forward with your hockey stick to do a pokecheck, your natural shift in weight is to put all of your weight on your toes, or rather, on the tips of your skate blades. You want to talk about being in a vulnderable position?
Don’t do this. Your balance should come from your legs and it all begins with putting as much of your weight on your heels as possible. Doing this forces you to keep the weight of your body within your legs and will, in turn, keep you square to an oncoming player. As they come in at you, you can more effectively shift your weight one way or the other, based on the way that the players body is coming at you (never shift your weight to follow the puck). Jab at the puck with your stick – you should make contact. If you don’t, no worries because you are in perfect square position for body-on-body contact.
Now, when you repeat the exercise, envision yourself getting ready to pokecheck an oncoming player. Make a conscious effort to remain balanced and square as you reach forward and slap the spot on the floor. Repeat until you are comfortable and then begin moving the spots around the floor to try reaching at different distances and also work on your speed in terms of footwork.
As you do the exercise time and again, you should find yourself more and more comfortable with reaching from a perfectly firm, perfectly balanced position. Transition this to your game on the rink and you’ll all but be a brick wall on the blue line.
