You can split your column based on an upper-case letter preceded by a lower-case one using this regex:
(?<=[a-z])(?=[A-Z])
and then you can use the technique described in this answer to replace the column with its exploded version:
cities4 = cities4.assign(NHL=cities4['NHL'].str.split(r'(?<=[a-z])(?=[A-Z])')).explode('NHL')
Output:
Metropolitan NHL
0 New York Rangers
0 New York Islanders
0 New York Devils
1 Los Angeles Kings
1 Los Angeles Ducks
2 San Francisco Sharks
If you want to reset the index (to 0..5) you can do this (either after the above command or as a part of it)
cities4.reset_index().reindex(cities4.columns, axis=1)
Output:
Metropolitan NHL
0 New York Rangers
1 New York Islanders
2 New York Devils
3 Los Angeles Kings
4 Los Angeles Ducks
5 San Francisco Sharks