Hockey players are known for two things, missing teeth and a great physique! We know how they get the missing teeth, but how do they get that great physique? Each player only spends a relatively short time on the ice actively engaged in intense exercise. They must prepare for that time in off- ice hockey core training.

Aspects of Off-ice Hockey Training

There are three main areas a hockey player can focus on while training off-ice: aerobic workouts, strength training, and core training.

Aerobics

Hockey requires the ability to be ready to exert intense bouts of speed. The fastest player gets the puck. Aerobic exercise trains the body to use the available fuel efficiently for the most power output and recovery. Oxygen is the most important of these fuels when recovering on the bench between shifts. Aerobic exercise increases the body’s ability to draw in more oxygen and get that oxygen to where it’s needed faster.

Strength

Using weights to increase the load on muscles gives them a more powerful “snap” response. A powerful muscle can exert more force faster than a weaker muscle. This is useful when a burst of speed is needed or when taking that winning shot.

Core

It seems that hockey core training should be included with strength training but it is so important that it really should be a separate focus.  The core muscles are the torso muscles that live between the armpits and knees. These are the muscles of the abdomen, back and hips. These muscles are the first to contract in any movement and are where all the power behind a movement originates.

Tips for Core Strength Training Exercises to Strengthen Muscles

The core muscle group gives the body a stable base for leverage. As mentioned earlier, these muscles are the first to contract in any movement. To be always ready for action, consider these tips when choosing exercises for core strengthening.

1) Force the core to contract

Choose exercises that require the core to contract to perform. Exercises that require lifting the body will force the core to contract to perform the action. This may be lifting the legs, the head or the torso while balancing on another part of the body.

2) Keep the core contracted

Static exercises, or exercises with minimal movement and no “rest”, will train the core to stay contracted while the body is focused on another movement.

Three Hockey Core Training Exercises

These exercises will help you develop your core for better hockey playing.

Push Up

The push up is a classic exercise that cannot be performed properly with a limp core and it forces the core to stay contracted while the arms do the work.  This is very useful while taking shots or passing. More power can be achieved in the arms if the core automatically stays firm and contracted. Try to do 12-40 repetitions with perfect technique.

Watch the video below to perfect your push up technique

Side Plank

The side plank is similar to the push up in that the body is balanced on the feet and hands. However, this is a static exercise that focuses on maintaining balance rather than working a particular muscle. By planking on the side, the back and hip muscles are engaged to achieve balance. These are the same muscles that are used to maintain balance on the ice. Try to hold the side plank for 30-120 seconds each side with perfect technique.

Watch the video below to perfect your side plank technique

Prone Extension

This is another static exercise but this time the body is balanced on the torso and legs and the back muscles are used to lift the upper body. A strong back will help the body stay upright when it meets a resisting force on the ice.

Hockey core training exercises are essential for hockey players who want to be successful. However, you will need a hockey training program that will track your progress and maximize your potential.