Hockey is a high-intensity sport that demands strength, agility, endurance, and speed.
Whether you’re a seasoned pro or just starting out, a well-rounded workout routine can significantly impact your performance on the ice.
In this blog post; we’ll explore the best workouts for hockey players, tailored to help you excel in the rink.
These workouts will enhance your physical abilities and reduce the risk of injury, making you a more formidable and resilient player.
So, lace up your skates, grab your stick, and get into the world of hockey-specific training:
Best Exercises For Hockey Players
Listed below are the best workouts for hockey players to increase their speed and stamina:
1. Wind Sprints
Wind sprints are an integral part of a hockey player’s training regimen. These high-intensity, short-distance sprints improve speed, acceleration, and agility on the ice.
They help players develop explosive power in their leg muscles, crucial for quick starts and sudden changes in direction during a game.
Wind sprints also enhance cardiovascular endurance, allowing players to maintain their energy levels throughout the match, making staying competitive in high-intensity situations easier.
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Step-By-Step Guide:
- Find a flat, open area like a soccer field or track.
- Warm up with light jogging or dynamic stretches to prepare your muscles.
- Choose a starting point and a distant marker (e.g., 50 yards away).
- Sprint as fast as you can from the starting point to the marker.
- Rest for a short period (around 30 seconds to 1 minute).
- Repeat this process for several rounds, gradually increasing the number of sprints as you progress.
2. Chin-ups
Chin-ups are highly effective for building upper body strength, which is vital for hockey players.
Targeting the muscles in the arms, shoulders, and back improves a player’s ability to shoot, pass, and check opponents effectively.
Strong upper body muscles also help maintain balance and stability on the ice, enabling players to withstand physical contact and maintain control of the puck.
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Step-By-Step Guide:
- Find a horizontal bar or chin-up bar.
- Stand beneath the bar, grip it with your palms facing you, and hands shoulder-width apart.
- Hang with your arms fully extended.
- Pull your body up towards the bar by bending your elbows, keeping your chest close to the bar.
- Once your chin is above the bar, lower your body back down with control.
- Repeat for the desired number of repetitions.
3. Squats
Squats are a cornerstone of lower body strength training for hockey players. They are among the best workouts for hockey players, primarily targeting the quadriceps, hamstrings, and glutes.
Strong legs are essential for generating powerful strides, maintaining a low skating posture, and withstanding the game’s physical demands.
Squats help players skate faster, improve balance, and reduce the risk of lower-body injuries.
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Step-By-Step Guide:
- Stand with your feet shoulder-width apart.
- You can use a barbell on your shoulders or simply use bodyweight.
- Lower your body by bending at your hips and knees.
- Keep your back straight and chest up as you lower yourself.
- Go as low as your flexibility allows until your thighs are parallel to the ground.
- Push through your heels to stand back up.
- Repeat for the desired number of repetitions.
4. Chest Supported Row
The chest-supported row is valuable for hockey players because it focuses on the upper back and shoulder muscles. These muscles are critical for maintaining proper posture and stability while on the ice.
Strengthening the upper back helps players maintain a strong, upright position, which is essential for effective stickhandling, shooting, and checking.
It also reduces the risk of developing rounded shoulders or hunched posture.
Step-By-Step Guide:
- Find a chest-supported row machine at the gym.
- Adjust the seat and chest pad to your height and comfort.
- Grab the handles with your palms facing inward.
- While keeping your chest against the pad, pull the handles towards your lower ribcage.
- Squeeze your shoulder blades together at the top of the movement.
- Slowly return the handles to the starting position.
- Repeat for the desired number of repetitions.
5. Hang Cleans
Hang cleans are a full-body exercise that enhances overall strength and explosive power. They work on the legs, lower back, shoulders, and arms muscles.
These lifts are instrumental in increasing a player’s ability to explode from a standstill, which is vital for quick acceleration and powerful shots.
Hang cleans also enhance coordination and balance, further improving a player’s on-ice performance.
Step-By-Step Guide:
- Stand with your feet hip-width apart and a barbell in front of you.
- Bend at your hips and knees to lower your body, keeping your back straight.
- Grip the barbell with your hands shoulder-width apart, palms facing you.
- Explode upward, extending your hips and knees, and shrug your shoulders.
- As the barbell rises, pull it up and catch it on your shoulders by bending your knees and elbows.
- Stand up with the barbell on your shoulders.
- Lower the barbell back to the starting position and repeat for the desired number of repetitions.
Over To You
The workouts we’ve covered in this post are designed to enhance your strength, speed, agility, and endurance, helping you become a more formidable hockey player.
Remember, consistency is key.
Incorporate these exercises into your training regimen and stick with it. The results won’t come overnight, but with dedication and hard work, you’ll see improvements in your game.
So, keep training, stay motivated, and keep chasing those goals on the ice.
