The 3 Pillars of Hockey Training

November 9, 2012 | Sean Cromarty

Must See Hockey Videos

Elite hockey players share common approaches to their off-ice training. Take your workouts to the next level by learning the three pillars of hockey training, along with specific exercises you can use to improve each aspect of your game. (While you're at it, check out Red Wings forward Henrik Zetterberg's Workout.)

Balance

Balance refers to the ability to maintain posture, center of gravity and muscular balance. If any aspect of your balance is lacking, your skating technique will suffer. The following exercises help develop longer, more powerful strides and improve edge control, so you can get up to speed faster and maintain better control on the ice.

Hockey Balance Exercises: Single-Leg Deadlift, Hurdle Hops, Balance Board

Acceleration and Deceleration

The ability to quickly transition from defense to offense is the mark of a good hockey team. As an individual player, you can improve these skills by developing power. The more power you put into the ice, the faster you can get to your top speed. Use these explosive exercises to build hockey power.

Hockey Power Exercises: Deadlift, Back Squat With Chains

You can also improve acceleration and deceleration with overspeed training—i.e., exercises performed at a faster-than-normal pace, like sprinting while being pulled by a resistance band. Overspeed training quickens your stride rate, which increases your  top-end speed.

Hockey Overspeed Exercises: Agility Ladder Work, Sprinting

Core Stability

Without a strong core, you won't be able to properly transfer energy from your legs to your upper body, and you won't have adequate strength to protect the puck along the boards or battle in front of the net. Core strength also improves rotational power and spine stability, which directly translates to greater shot power and enhanced ability to absorb contact from an opponent's check. Try these core exercises:

Hockey Core Exercises: Rotational Strength, Windshield Wipers, Plank

Photo: USCHO.com

Sean Cromarty
- Sean Cromarty owns and operates Competitive Advantage Training. He is certified as a personal trainer by the National Academy of Sports Medicine (NASM), and he...
Sean Cromarty
- Sean Cromarty owns and operates Competitive Advantage Training. He is certified as a personal trainer by the National Academy of Sports Medicine (NASM), and he...
Must See
Jadeveon Clowney on Making Big Hits
Views: 5,073,746
How to Perform the Euro Step With Iman Shumpert
Views: 85,034
Perfect Dwyane Wade's Signature Euro Step
Views: 1,309,063

Featured Videos

Abby Wambach's Med Ball Core Workout Views: 187,099
Kevin Love's Cone Hop Basketball Shooting Drill Views: 12,178
Eastbay Path to the Pros Episode 5: Fundamentals Training Views: 220,234
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Charging Ground Balls With Skip Schumaker
Views: 29,842
Yoga for Athletes: Crow Pose
Views: 3,539,378
Robert Griffin III Pocket Presence QB Drill
Views: 6,865,919
Evan Longoria's Hitting Drills
Views: 9,798,784
Johny Hendricks Workout Overview
Views: 822,554

Load More
More Cool Stuff You'll Like

Add Surprise Sets for a Great Workout Finisher

Surprise Sets; great finisher workouts f you're looking to add some variety to your training program, Surprise Sets are a great way to change up a...

Abby Wambach's Soccer Power Workout

Jump Higher After a Month With These 3 Exercises

Build Athletic Strength with the Playground Sandbag Workout

Tobin Heath's Powerful Leg Workout

Increase Athletic Strength with Rotational Bodyweight Training

3 Tips to Blast Through Training Plateaus

Use Sled Pushes to Increase Speed, Strength and Power

The 4 Best and Worst Cable Machine Exercises

3 Keys to Better Softball Workouts

Build Bulletproof Chest Strength With This Unconventional Method

Not Making Bench Press Gains? Try These Strategies

How You Can Olympic Lift With an Injury

Train Like a Pro: James Harden's Basketball Maintenance Workout

5 Quick Workout Fixes for Faster Muscle Growth

2 Brutal 10-Minute Workouts That Deliver Serious Results

Use Wave Loading to Take Your Strength to the Next Level

The Top 10 Mistakes Athletes Make in the Weight Room

How to Use the Pallof Press for an Iron Core

Build a Strong Upper Body With These Landmine Exercises

Speed Drill of the Day: Weighted Arm Swings

Bicep Curl Grip Guide: How Hand Placement Changes the Exercise

How to Recover From a Soccer Game or Workout

Paul Rabil's Powerful Rotational Strength Workout

Build Muscle With the 2-Second Pause Workout Program

Speed Drill of the Day: Reverse Lunges

Todd Durkin's Complete Football Strength Training Program

Train Like a Pro: Baseball Strength Workout Program

Build Strong Legs with the Leg Press Lockdown Workout

Train Like a Pro: Julio Jones 3-Day Sandbag Strength Program

Kevin Love's In-Season Workout

Train Like a Pro: Los Angeles Lakers Strength Training Program

3 Reasons Why You Should Do Full-Body Workouts

Get Faster to Pitch Harder

4 Tips for Reducing Deadlift Back Pain

3 Habits of Highly Successful Coaches

Abby Wambach's Strength and Speed Workout

8-Exercise Advanced Chest and Back Workout

Get Faster With This Weightlifting Technique

Train Like a Pro: MLS Soccer Strength Program

The Un-Liftable Inch Dumbbell: Can You Handle Its Challenge?

3 Keys to a Solid Squat Setup

Is It Too Soon for Olympic Lifts?

Train Like a Pro: Henrik Zetterberg's Hockey Strength Workout

Train Like a Pro: Dustin Pedroia's Baseball Power Workout