Ice hockey is a fast-paced and physical game that requires immense strength and power. Since it's played on the ice and involves contact, when training for it, several factors come into play that will improve your game and keep you safe.
Hockey Strength Training Areas of Focus
Neck and Trapezius. Ice hockey is a contact sport, and violent collisions are a part of the game. This means the potential for sustaining a concussion or spinal injury always exists. Protect yourself and your playing career by strengthening the muscles that support your head and neck.
Hips and Legs. Becoming a powerful and explosive player on the ice requires a dedication to lower-body strength and power training. Regularly perform exercises that develop strength in your quadriceps, hamstrings, hips, adductors (inner thigh) and calves.
Midsection. A strong midsection helps transfer force from the lower body to the upper body during athletic movements, while stabilizing the spine to protect against injury. Focus on full-body athletic movements that engage the core, like Med Ball Rotation Throws. Perform only one or two exercises specifically for the abs and lower back.
Upper Body. Perform a variety of exercises that engage the muscles of the chest, shoulders and upper back. Developing a strong and muscular upper body will help generate shot power and also dissipate some of the force when collisions occur on the ice.
Grip. Strong hands help with puck control, shot accuracy and power. Although the muscles that control the hands and forearms are relatively small, they have great strength potential. So train them with the same intensity and focus as you would your quads and chest with Squats and Presses.
Hockey Strength Workout
Below is a sample workout you can use to develop your muscles for a successful ice hockey season. Perform this workout two to three times each week on alternating days. For best results, keep accurate records and always strive to increase either the weight lifted or repetitions performed.
- 4-Way Neck (forward, backward, sides) - 1x12-15
- Shrugs - 2x12-15
- Squats - 2x12-15
- Leg Presses - 1x20-30
- Leg Extensions - 1x12-15
- Leg Curls - 1x12-15
- Band Adductions - 1x12-15
- Sit-Ups - 2x20-30
- Low-Back Hypers - 1x20-30
- Bench Press - 3x5-8
- Chest Press - 1x8-10
- Seated Row - 2x12-15
- Shoulder Press - 2x10-12
- Lateral Raises - 1x10-15
- Chin-Ups - 3xmax
- Dips - 3xmax
- Hand Grippers - 1x10-12
- Wrist Roller - 1x10-12
- Reverse Barbell Curls - 1x10-15
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