Hockey is one sport that truly uses the entire body. Full body hockey strength training is one way to improve your game off the ice and during the offseason. Building strength in your legs, torso and upper body will not only improve your game, it can help prevent injury, too.
The torso is referred to as “the core” for a reason. It is at the heart of all strength and movement of the body. Because it is so central in hip and trunk rotation, stabilization and dynamic balance, exercises that maximize use of the core muscles are utilized in all part of this example strength workout for hockey players.
Full Body Hockey Strength Training Workout: Focus on the Legs
Strong legs mean power and speed in hockey players. Without leg strength, there is no explosive acceleration or force. Working the hip abductors and adductors also helps to prevent injuries, especially those dreaded but all too common groin strains.
This workout has been designed specifically for strength training in hockey players, and should be done up to four times a week during the offseason. Do three sets of 10-12 repetitions, resting 90 seconds between sets. A tempo of three seconds up, no pause and two seconds down should be used.
1. Sumo Squats
Place a weight on the rack, with your feet and hips underneath it. Your feet should be a minimum of shoulder length apart. Spread your legs as wide apart as possible to stretch the hip adductors to their maximum. This exercise builds strength in the groin to help minimize injury. Lift the bar, and take a few steps back. Drop the hips as if you are sitting down in a low, flat chair. Make sure you are moving your hips, not your knees. Stick your rear out, but keep the low back tensed and flat. Return to standing.
2. Hamstring Curls
Using a leg curl bench, lay on your stomach with your knees just off the bottom of the bench and the heel pad against the back of your ankles. Pull the legs up toward your back slowly, keeping your hips against the bench. Lower them slowly and repeat. Hamstring curls can be done bilaterally or unilaterally. For younger players or those with a weak side, exercising one leg at a time can help to balance out any issues.
3. Lunges
Step forward, lowering yourself until the thigh of your leading leg is parallel to the ground. Repeat with the other leg, focusing on taking as large a stride as possible. Lunges are one of the most basic exercises for any athlete. It is important to not over-simplify them, however. The knee should never be farther forward than the toes, and the torso should be kept upright. Lunges can be done with no weights or light dumbbells. Adding too much weight during lunges invites injury.
4. Back Extensions
Using a hyperextension bench or having someone hold your legs on a flat bench, position yourself on your stomach so that your hips are at the end of the bench and your upper body is hanging off the bench. Cross your arms over your chest, and bend forward. Bend slowly and keep your back flat. Bend forward as far as you can, and then lift your body back up. Be careful to keep your back flat throughout, and not to bend back farther than your starting point. For extra resistance, you can hold a weight plate against your chest during these reps.
Full Body Hockey Strength Training Workout: Focus on the Upper Body
Like the lower body workout, the upper body hockey workout can be done three to four times a week in the offseason, alternating days with the lower body workout. Each exercise should be done in three sets of 10-12 repetitions. A 90 second rest is recommended between each set. The tempo remains the same, with three seconds up, no pause and two seconds down.
1. Bench Press
The bench press is one of the most well-used and well-known weight room lifts. Keep your feet flat, and grip the bar a minimum of four inches farther than shoulder length apart. Lift the weight slowly until the upper arms are horizontal. Lower it slowly to the ground or a rack. Repeat.
2. Chin-Ups
Chin ups, to some, seem like high school gym class fodder. However, they can help to build serious muscle in the upper body. Grip the chin up bar with a reverse grip, keeping your hands shoulder width apart. Lift your body until your chest touches the bar. Lower your weight slowly and repeat.
3. Close-Grip Bench Press
Close-grip bench presses are very similar to a regular bench press, except they focus on the triceps. Place your hands on the bar shoulder-width apart and keep your elbows tucked in. With the feet flat on the floor, lift the bar until your upper arms are parallel to the floor. Slowly lower your arms and repeat.
4. Seated Row
Position yourself on a rowing machine with your back straight and knees slightly bent. Keeping your elbows close to your sides, pull the handle toward you. Release the weight slowly. Maintain a straight back throughout.
5. Hammer Curls
Hammer curls are perhaps the most basic of any weight room exercise. Hold your hands palm up in front of you. Slide each one below the bar of a dumbbell, and grip the weight. Bend your elbows and lift the weights toward the shoulders. Drop them slowly to your sides and repeat.
With this full body hockey strength training workout, you can become a faster, more powerful player even off the ice. If you have any questions or are interested in more ways to become a better player, HockeyOT is your online source for workouts and training drills.
