Build Hockey Speed and Power with the Hang Clean

Good technical skills are not enough to succeed in hockey. You also need to enhance your speed and explosive power. Here's how.

If you're a hockey player, improving your coordination, puck-handling skills and technique for various plays is essential. But speed and power are critical, too. Hockey players who consistently produce power and speedĀ are at a distinct advantage. If you lack explosiveness and endurance, technique may not be enough to help you succeed.

You can improve your hockey speed and power with various Olympic lifting exercises. These exercises can:

  1. Increase neural drive in triple extension (extension at the hip, knee and ankle joints), leading to a more powerful lower body
  2. Increase stimuli to reduce burnout on the ice (and off the ice during cross-training)
  3. Increase muscular strength
  4. Increase muscular growth
  5. Increase bone mass density

Troubleshooting the Hang Clean

That said, here are several items to troubleshoot when trying these variations in Olympic lifts for hockey players:

Afterward, use these regressions to improve your Hang Clean technique if you are a beginner learning the exercise.

With this in mind, make sure to load appropriately. When you are learning the initial portions of the lift, use a training bar or an unloaded barbell to reinforce proper movement patterns. Check out the video above to learn perfect Hang Clean form from strength and conditioning coach Mike Boyle.

References

  • Brenner, J. S. "Overuse Injuries, Overtraining, and Burnout in Child and Adolescent Athletes." Pediatrics 119.6 (2007): 1242-245. Web.
  • Folland, Jonathan P., and Alun G. Williams. "Morphological and Neurological Contributions to Increased Strength." Sports Medicine 37.2 (2007): 145-168.
  • Karlsson, Magnus K., Olof Johnell, and Karl J. Obrant. "Bone mineral density in weight lifters." Calcified Tissue International 52.3 (1993): 212-215.


Photo Credit: Getty Images // Thinkstock

Topics: HOCKEY | COACH | OLYMPIC LIFTS | POWER | EXERCISE | SPORTS | CLEAN | BARBELL | LIFTS | BURNOUT | ENDURANCE | SPORTS MEDICINE | STRENGTH AND CONDITIONING | TISSUE