Fitness fundamentals for hockey players
The top 5 exercises every hockey player needs to include in their workout
As the hockey season approaches, athletes worldwide are gearing up to hit the ice in their peak form. The unique demands of hockey — a blend of speed, strength, agility, and endurance — require a tailored approach to fitness. This blog post uncovers the top 5 exercises that hockey players should integrate into their training regimen to excel in the forthcoming season.
#1 Squats
Hockey players need powerful legs to propel them across the ice. Squats are fundamental in building lower body strength, particularly focusing on the quadriceps, hamstrings, and glutes. Integrate variations such as single-leg squats and jump squats to mimic the dynamic movements in hockey and improve your explosive power.
Here are a few squat variations you can try. You can do them with your body weight to get comfortable, and then add weight using dumbells, kettlebells, or barbells.
Standard Squats:
Stand with your feet shoulder-width apart.
Keep your back straight, chest up, and eyes forward.
Lower your body by bending your knees until they form a 90-degree angle.
Push through your heels to return to the starting position.
Single-Leg Squats:
Stand on one leg with the other leg extended in front of you.
Lower your body by bending the standing leg until it forms a 90-degree angle.
Push through the heel to return to the starting position.
Repeat on the other leg.
Jump Squats:
Follow the steps of the standard squat.
As you ascend, explosively jump off the ground.
Land softly and immediately transition into the next squat.
#2 Plyometric Exercises
Plyometrics are crucial for developing explosiveness and agility. Exercises like box jumps, burpees, and plyo-pushups will not only help in enhancing your skating speed but also in improving your reaction time during those critical game moments.
Here are a few plyometric exercises you can try. Exercises like this often work best as part of a circuit and can be done for time or reps.
Box Jumps:
Stand in front of a sturdy box or bench
Squat down slightly and then explosively jump onto the box, landing with both of your feet on top.
Step back down and repeat.
Burpees:
Begin in a standing position.
Drop into a squat position and kick your feet back into a push-up position.
Immediately return your feet to the squat position and explosively jump up from the squat position.
Olympic Lifts
Incorporating Olympic lifts like cleans and snatches into your training can significantly improve your power and coordination. These lifts replicate the fast, explosive movements required in hockey, making them an invaluable addition to your fitness routine.
Here are a few Olympic lifts you can try. Olympic lifting can be high risk and high reward for hockey players. Make sure you are comfortable with the technique before going up in weight.
Cleans:
Start with a barbell on the floor, grip it slightly wider than shoulder-width apart.
Explode upward with your hips and knees, pulling the barbell up and catching it on your shoulders before squatting under it.
Stand up to complete the lift.
Snatches:
Begin in a similar position as the clean but with a wider grip.
Explode upward, pulling the bar overhead and squatting under it in one motion.
Stand up to complete the lift.
Sled Pushes and Pulls
The sled push and pull exercises are excellent for mimicking the skating stride, allowing you to build both strength and endurance in your leg muscles. Additionally, these exercises enhance your core stability, a crucial aspect for maintaining balance on the ice.
Here is how you can try sled pulls and pushes. As you progress, work on increasing weight and the amount of time you pull for in order to build sustained power output.
Sled Push:
Load a sled with the desired weight.
Stand behind the sled, leaning forward with both hands on the sled handles.
Drive the sled forward by pushing with your legs and maintaining a straight back.
Sled Pull:
Attach a harness or rope to the sled.
Face away from the sled and pull it towards you using the harness or rope.
Core Stability and Balance Exercises
A strong core is vital for stability on the ice. Incorporate exercises that focus on core strength not only improve your on-ice balance, but also enhance your skating speed and shot power.
Here are a few core stability exercises you can try. Core exercises are typically the most effective when performed at a high volume.
Planks:
Start in a push-up position but with your weight on your forearms instead of your hands.
Keep your body straight and hold this position for the desired time.
You can advance this exercising my raising one arm at a time, or by raising an arm and a leg together.
Russian Twists:
Sit on the floor with your knees bent.
Lean back slightly and lift your feet off the floor.
Hold a weight with both hands and twist your torso to the right, then to the left, tapping the weight on the floor beside you.
Incorporating these exercises into your training regimen will not only prepare your body for the intense demands of hockey but also significantly improve your performance on the ice. Remember, consistency is key, and working with a fitness professional to tailor a program to meet your individual needs and goals is highly beneficial. So lace up, hit the gym, and get ready to dominate the ice this hockey season!
