How to: Strength Training

Introduction

Gone are the days where NHL’ers could smoke and have beers between periods. It hinders the body from peak performance. During a game expect to play for 15 to 20 minutes. This time is made up of shifts that last from 30 to 80 seconds with about 4 to 5 minutes to recover in between. The game will be filled with high-intensity skating, rapid change of direction, and frequent body contact. Some players don’t train. Some players throw weights around. But the best players train for the game they're playing to give them an edge.

Athletic Stance

Sometimes we overlook the basics. This is a mistake. Having a grasp on the basics could mean the difference between wrecking your body or enhancing it. The ‘athletic stance’ or the ‘hockey stance’ is the start position for working out in the gym, playing hockey, or any other sport for that matter.

  • Drive the hips back to lower your center of gravity.

  • Allow the knees to bend but ensure they do not go past the toes.

  • Keep the chest up with the spin in a neutral position.

  • Shoulders should be over the top of the toes.

  • Feet are slightly wider than shoulder-width apart.

This is the optimal stance for explosive multidirectional movement. Sounds like the perfect starting position for hockey.

Training for Hockey

According to the Physiology of ice hockey research paper, training programs should focus on the elevation of aerobic endurance, anaerobic power and endurance, muscular strength, and skating speed. There are various avenues to achieve these results.

Plyometrics
Plyometrics, also known as jump training or plyos, are exercises in which muscles exert maximum force in short intervals of time, with the goal of increasing power. This study suggested that two days of plyometric training a week for four weeks is sufficient enough to show improvements in overall power endurance.

High-Intensity Interval Training (HIIT)
HITT is a form of interval training, a cardiovascular exercise strategy alternating short periods of intense anaerobic exercise with less-intense recovery periods. This study states that hockey players may utilize short-term HIIT to elicit positive effects in muscle thickness, power, and on-ice performance.

Agility Training
Agility drills are used with the aim of improving sports agility, which is the ability to change direction and accelerate while in motion. This study states that there is evidence that off-ice agility has motor control transfer to on-ice skating performance and support on-ice agility.

In order to achieve the desired aerobic endurance, anaerobic power and endurance, muscular strength, and skating speed, we suggest incorporating a combination of plyometrics, HIIT, and agility training into a routine.

Recommendations

Now time to use this newfound knowledge during your practices and games. If you’re looking for off-ice drills to develop hockey skills click the download button to get the IOS app. We have tons of proven drills to develop your hockey skills and track your progression. No need for some fancy off-ice training aids. All you need is the app, a hockey stick, and some pucks (Green Biscuit pucks are the best for off-ice training).