GETTING STRONGER FOR THE HOCKEY SEASON: THE BEST EXERCISES FOR HOCKEY PLAYERS

THE BEST EXERCISES FOR HOCKEY PLAYERS

It’s that time of year again—hockey season is just around the corner! Playing hockey is a demanding sport that requires a combination of strength, speed, endurance, and agility. In order to compete at the highest level, players must be in peak physical condition. That’s why we’ve put together a list of the best hockey exercises, so you can make sure you’re ready for anything the season throws your way.

Hockey training should include a mix of cardio exercises to improve your endurance, strength-training exercises to help you build muscle, flexibility exercises to increase your range of motion, balance exercises to improve your stability and coordination, and warm-up and cool-down stretches to prevent injuries.

Related Reading: 4 BEST CORE EXERCISES FOR BEGINNERS

Cardio Exercises to Improve Your Endurance for Hockey

Skating is one of the most important skills in hockey and is also one of the most energy-intensive. To be a good skater, you need good endurance. That’s why cardio exercises should be a staple of your training program. Cardio activities can help improve your stamina and help you better withstand those long periods of activity. Some great cardio exercises for hockey players include:

• Jogging or running: This may seem like a basic exercise, but it’s still one of the best ways to improve your endurance. Start by jogging or running for 10-15 minutes at a time, and gradually increase your time as you get more comfortable.
• Sprints: Sprints are a great way to improve your speed and agility on the ice. Try sprinting for 30 seconds, resting for 30 seconds, and repeating 5-10 times.
• Stair climbs: Stair climbs are an excellent way to build lower body strength and power. If you don’t have access to stairs, try hill sprints instead.

Strength-Training Exercises to Help You Build Muscle for Hockey

In addition to endurance, strength is another important quality for hockey players. Strong muscles will help you better protect yourself on the ice and give you an extra power boost when you need it most. To build strength, try incorporating some weight-bearing exercises into your routine. Creatine monohydrate is a well-studied and effective supplement for increasing muscle mass and gaining strength, especially when paired with the proper exercise training plan. In fact, it’s so effective that many athletes/players use it to improve their performance to provide quick energy. Some great strength-training exercises for hockey players include:

• Squats: Squats are a great all-around exercise for hockey players, especially goalies. They help build lower body strength and power, which is important for skating and checking. To do a squat, stand with your feet shoulder-width apart and your toes pointing forward. Lower your butt down towards the ground as if you’re going to sit in a chair, then stand back up again. Aim for 3 sets of 10 reps.
• Lunges: Like squats, lunges are great for building lower body strength and power. They also help to improve balance and coordination—two important skills for hockey players. To do a lunge, stand with your feet shoulder-width apart and take a big step forward with one leg. Lower your body until your front thigh is parallel to the ground and your rear knee is just above the ground. Push yourself back up to the starting position and repeat with the other leg. Aim for 3 sets of 10 reps per leg.
• Pushups: Pushups are a great way to build upper body strength—especially in your chest, shoulders, and triceps (the muscles on the back of your upper arms). To do a pushup, start in a plank position with your hands under your shoulders and your feet hip-width apart. Lower yourself until your chest touches the ground, then push yourself back to the starting position.

FLEXIBILITY EXERCISES TO INCREASE YOUR RANGE OF MOTION IN HOCKEY

Having a good range of motion is important for all athletes, but it’s especially important for hockey players. That’s because the sudden starts and stops, as well as the quick turns and changes in direction are characteristics of hockey and can put a lot of strain on your muscles and joints. To help prevent injuries and increase your range of motion, include some flexibility exercises in your routine. Yoga and Pilates are great options, or you can simply focus on stretching all your major muscle groups. Some good stretching exercises for hockey players include hamstring stretches, quad stretches, calf stretches, chest stretches, triceps stretches, shoulder stretches, and lower back stretches.

BALANCE EXERCISES TO IMPROVE YOUR HOCKEY STABILITY AND COORDINATION

Hockey is a fast-paced sport that requires quick reflexes and sharp coordination. Include some balance exercises in your training routine to help improve your balance and coordination on the ice. Some good balance exercises include single-leg balances, wobble board balances, Bosu ball balances, single-leg squats with reach, and single-leg deadlifts with reach forward/backward/sideways. Coordination drills like ladder drills can help fine-tune your reflexes, so you’re ready for whatever comes your way on the ice.

SAMPLE WORKOUT ROUTINE FOR HOCKEY PLAYERS

Before jumping into an exercise training plan, make sure you’re in good health by checking in with a health professional. When you’re ready, here’s a sample workout routine that incorporates all the above exercises. You don’t need heavy duty exercise machines for this workout plan, but some easy-to-use fitness equipment may help.

Day 1:   

Cardio: 30 minutes of running or biking

Strength: 3 sets of 10 squats or lunges; 3 sets of 10 push-ups or sit-ups; 3 sets of 10 arm curls with a resistance band

Flexibility: 5 minutes of yoga or Pilates; 5 minutes of stretching all major muscle groups

Balance: 2 sets of 10 single-leg balances; 2 minutes of coordination drills (i.e., ladder drills)

Day 2:

Cardio: 30 minutes of swimming or elliptical machine

Strength: 3 sets of 10 triceps dips; 3 sets of 10 Superman hold

Flexibility: 5 minutes of yoga; 5 minutes of stretching all major muscle group

Balance: 3 sets of 10 single-leg bridges; 2 minutes of coordination drills

Day 3:

Cardio: 30 minutes stair climbs

Strength: 4 sets of 15-second wall sit

Flexibility: 6 minutes of yoga

Balance: 4 sets of 20 standing knee crunches; 3-minute jump roping

Day 4:

Cardio: 50 meters sprints

Strength: 5 sets of 20-second planks

Flexibility: 7 minutes of orange picker upper stretches

Balance: 6 sets of 15 squats with calf raise

Day5:

Fitness test day!!!

Remember that physical conditioning is important for every season as injury prevention. Doing these specific workouts catered towards hockey players three times a week during your off-season months will help tremendously come game time! Stay healthy and good luck!