Off-Season Strength Training For Ice Hockey!

Here is a list of hockey-specific exercises to prepare you for the upcoming hockey season! Printable workout logs included!

Off-Season Leg Strength Training For Ice Hockey

The legs are the origin of force development, exerting force against the ground that is farther transferred up and throughout the body for all movements. As well the trunk (abdominal-low back complex) has a tremendous importance in sport.

All force is transferred from ground up, so if the core is weak, force is reduced as it is transferred to upper torso. Hip and trunk rotation, core stabilization and dynamic balance are key aspects to optimal athletic performance.

General Strength Acquisition

    3 sets x 10-12 repetitions (*warm-up sets)
    Rest 90-seconds between sets
    Tempo = 3 - 0 - 2
    Stretching must be done every day. Do NOT neglect this component.

Sample Leg Workout

Click here for printable workout log!

Hockey-Specific Exercises

    Hamstring Curl
    Lie face down on leg curl bench with heel roller pad resting on back of ankles with the knees just off the bottom of the bench. Slowly curl the legs toward the buttocks, keep the hips pressed into the bench and slowly lower to starting position. This exercise is also performed using one leg at a time.

    Hold light dumbbells and step forward with a slightly exaggerated stride until the front thigh is parallel to the ground. Do not allow the knee to extend beyond the toes and keep the knee and foot in alignment. The trailing knee should be 3-5 cm from floor. Keep the torso vertical and push off the lead leg to return to the starting position.

    Sumo Squat
    Perform a regular squat but stand with legs spread extremely wide apart in order to train the adductors (groin) to a greater extent. Rest the barbell on the trapezius (NOT the neck). Position the feet and hips under bar, take it off the rack and take 2 steps back. Place the feet shoulder-width apart with the head up. Drop the hips and "sit back into a chair".

    Start the movement at the hip joint, not the knees. Squat as deep as possible in this position by flexing at hip and sticking your butt out, and keep the low back tensed in a neutral position. Return to the starting position by extending at the hips and the knees.

Submitted by: Craig Ballantyne

Off-Season Upper Body Strength Training For Ice Hockey

General Strength Acquisition

    3 sets x 10-12 repetitions (*warm-up sets)
    Rest 90-seconds between sets
    Tempo = 3 - 0 - 2
    Stretching must be done every day. Do NOT neglect this component.

Sample Upper Body Workout

Click here for printable workout log!

Exercise Description

    Bench Press
    Keep the feet flat on the floor and eyes under the bar. Take a grip 4-6 inches wider than shoulder width. Stop the bar above the mid-chest when the upper arms are horizontal.

    Close-Grip Bench Press
    Use a shoulder-width grip to perform a bench press while keeping the elbows close to the sides. This exercise emphasizes recruitment of the triceps.

    Use a shoulder-width reverse grip on a chin-up bar. Pull your body up till the chest reaches the height of the bar. Lower to the starting position with control.

    Seated Row
    Keep arms and back straight and knees slightly bent. Pull handle to lower abdomen, keep elbows close to sides, and torso upright. Return the weight without leaning forward.

    Hammer Curl
    Hold dumbbells with the palms facing the body. Curl the weights to the shoulders by bending only at the elbow.

Submitted by: Craig Ballantyne

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