Hockey Workouts for Lower Body Power

When improving hockey performance, having a strong and powerful lower body is essential. It is a fast-paced sport where legs are the driving force behind explosive skating. This influences the ability to beat opponents on the ice and outperform other teams. Implement targeted workouts to enhance lower body strength and power.

Importance of Lower Body Power in Hockey

Lower body strength is critical in hockey. The power each player has is displayed during performance on the ice. This includes skating, shooting, and checking.

Regarding skating, powerful leg muscles are essential for generating speed. Not only that but also maintaining balance. Strong quadriceps, hamstrings, and glutes work together to generate force. These muscles help push off the ice and propel players forward. Having a strong foundation in the legs helps with acceleration, change of direction, and stability through contact.

A strong lower body also contributes to players' shooting power and accuracy. The force transferred from the lower body through the core and upper body creates a successful shot. Leg drive and stability provide a base for a powerful shot.

Lastly, checking is vital in the sport and supported by lower body power. During contact, lower body strength is responsible for balance when being hit. On the other hand, when checking opponents, it helps win puck battles and creates turnovers.

Overall, lower body strength is an essential skill to be trained for hockey. It provides the power and stability necessary for hockey players to excel on the ice. It also helps prevent injuries. Here are key strategies that promote injury prevention during lower body power training:

• Warm-up and stretching

• Strength training

• Plyometric training

• Balance and stability exercises

• Core strength

• Flexibility training

• Rest and recovery

As a personal trainer or strength and conditioning coach, all athletes should be assessed individually. Determine strengths, weaknesses, and injury risks to create a proper lower body power program.

Hockey Warm-Up Exercises

A proper warm-up routine before engaging in intense workouts for hockey is vital. It prepares the body physically and mentally for the demands of training. It is also important to prevent injury and enhance performance. Here are the top reasons why all hockey players should warm up:

• Increased blood flow: helps deliver oxygen to working muscles

• Enhanced muscle function: creates more elasticity and flexibility

• Injury prevention: prepares joints for the stress and strain of hockey

• Improve range of motion: leads to better skating stride and movement on ice

• Mental preparation: helps with focus and mindset for in-game decisions

Incorporating a dynamic warm-up prepares the body physically and mentally and should be performed before hockey workouts. Try incorporating these dynamic stretches and mobility exercises to prepare the body for a lower-body hockey workout.

Walking Lunges

Step forward with your right foot and lower your body into a lunge position. Push off with your right foot and bring your left foot forward into the lunge. Repeat for desired reps.

High Knees

Stand upright and march in place by lifting your knees as high as you can with each step. Engage the core and arms for momentum and technique.

Leg Swings

Stand in front of a wall to hold onto and use as guidance. Swing one leg forward and backward. Control the swings and repeat on each leg. These can be performed side to side as well.

Hip Circles

Stand with feet shoulder-width apart and hands on hips. Make circles with your hips in a clockwise direction. Then counterclockwise. Switch to the other side after completing the desired amount of reps.

Focus on proper form and activating the hips, glutes, and leg muscles. This will prepare those muscle groups and stimulate muscle fibers for the workout.

Key Lower Body Exercises for Hockey

Once the body is fully warmed up you can move into the key lower body exercises. These strength training exercises improve power and force production. Be sure to focus on the speed of the movement. Avoid lifting heavy and slow. Aim to lift heavy and fast. Low repetition ranges of 5 or less is essential.

Squats

The squat is a fundamental lower-body exercise that targets all large muscle groups. The quadriceps, hamstrings, and glutes are all targeted. Start with your feet shoulder-width apart, and lower your body by bending at the hips and knees. Keep your back straight and chest upright. Push through your heels to return to the starting position.

Deadlifts

This hip hinge movement primarily targets the hamstring, glutes, and lower back. This posterior chain exercise should start with feet hip-width apart. Begin by bending at the hips and keeping a neutral spine. Lower the barbell or weights to your mid-shin level. Drive your hips forward to return to the standing position.

Box Jumps

The box jump plyometric exercise is essential for explosive lower body power development. Stand facing a box or platform. Feet hip-width apart and arms raised above your head. Snap your arms down and bend at your knees and hips. Explode back up by jumping onto the box. Swing your arms forward while exploding off the ground. Land softly with both feet and return to the starting position. Increase the height of the box accordingly.

Lateral Bounds

Shift your weight onto one leg and engage your core for balance. Push off forcefully with the leg you’re standing on. Propel yourself laterally to the side. Use your arm swing in the opposite direction for momentum and balance. Land softly on the other leg and absorb your weight. Sit in a single-leg partial squat. Repeat to the other side.

Sled Push

Set up the sled with weight. Position yourself in front of the sled and begin pushing it. Keep your knees bent and hips low, and maintain a slight forward lean. Drive through your legs and generate force through your hips. Keep a controlled and explosive movement. Drive through the legs, not the upper body.

Lateral Shuffles

Begin in a low athletic stance with feet shoulder-width apart. Bend your knees and hips, and keep your chest up and back straight. Initiate the shuffle by pushing off forcefully with your lead foot. Drive laterally to the side. Once the trailing foot reaches the lead foot, push off again to continue shuffling.

Build Power as a Strength and Conditioning Coach

Lower body power plays a crucial role in hockey performance. It directly impacts key aspects such as speed, agility, acceleration, and stability on the ice. Incorporate lower body power exercises into your training routine. This will significantly impact on-ice performance and give your hockey players a competitive advantage.

Become an ISSA Strength and Conditioning Specialist. Work with clients on building power, strength, and athletic performance. Empower your athletic clients to reach their full potential through proper technique.