Hockey players are a
unique bunch of athletes, as they're one of the few athletes out there
that aren't wearing shoes during their sport. Skating, in itself, is a
unique skill that takes a lot of time to get good at. It's not like
running, as in order to skate with power, you have to push back and out.
It's a different motion all together.
Hockey is also a sport
that requires the player to be in a forward bending position for much of
the time the player is on the ice. In order to accelerate to faster
speeds, the player needs to bend forward to optimally reach those
desired speeds.
Lastly, a hockey player uses a stick, which to
shoot or pass, you need a certain type of rotational strength to
generate a harder shot or pass. These are just a few things that need to
be considered when developing a program for a hockey player, let alone
someone that's just starting a strength training program.
So keeping those things in mind, here's a workout for someone just starting out with weight training.
1. Dynamic Warm-up-
First and foremost, players need to be properly warmed up before doing
anything. You have to make sure that a player's body is prepared for
what's ahead, otherwise injuries will likely occur. Dynamic warmups have
proven to be more effective than the usual jog and static stretching
routine. Check out the dynamic warmup I do with my athletes here: http://www.youtube.com/watch?v=6sdaLkqVboU
2. A Power Exercise-
Hockey players need explosive power, especially when they skate. From a
stopped position, a player needs to be able to explode and accelerate
to top speeds as fast as possible in many situations on the ice. That's
where a power exercise comes in. For someone starting out, Olympic lifts
aren't exactly a smart thing to start with, as it takes a lot of
coaching to get the movements down. Instead, plyometric exercises are a
perfect alternative to developing power.
A box jump or a bound
are excellent plyometric exercises to generate power in the lower body.
With a box jump, you're going to need a 12" box or something similar to
jump up to. Start in a position where you're low, sitting back, with
your arms back. You're going to explode up to the box and land in a way
where you absorb the landing and finish in the same position you started
in. A bound requires you to start in the same position, except that
you're going to jump forward as far as you can on a flat surface and
landing in the same fashion.
To start out, try 2-3 sets of 5 jumps.
3. A Pushing Exercise-
Upper body strength is huge for hockey players, as shot power, as well
as being able to move bodies out from in front of the net are must have
attributes a player needs.
A basic pushup is all you need.
Just because fancy equipment isn't involved, don't think that you won't
get awesome results. There are some athletes that can bench press
incredible amounts of weight that can't do 10 proper pushups in a row.
Make sure your head faces straight down at all times, your core is
braced, back is straight, and your elbows are at a 45 degree angle to
your body. Don't flare your elbows out as it can cause shoulder
problems.
To start out, try 3 sets of 10-15 reps.
4. A Pulling Exercise-
Same as the pushing exercise, upper body strength is huge in hockey.
An inverted row is an exercise that can help counter all the forward
pushing and bending over that a hockey player does. Too much pushing can
give you a hunched over look, which you don't need. Set up a horizontal
bar that's about hip height. Get underneath the bar so that you're
looking up at the ceiling. Grab the bar with both hands just past
shoulder width. Pull your chest towards the bar until your elbows reach
your side. Make sure to keep a flat back throughout the movement.
To start out, try 3-4 sets of 10.
5. A Single Leg Exercise-
Skating is performed by pushing off one skate at a time, so single leg
exercises are very beneficial and carry over very well to the ice.
Try forward and side lunges with dumbbells in each hand. When you step
forward, your back knee will touch the ground, while your front knee
should be just over top of your ankle. If your knee is drifting too far
over your ankle, you'll end up putting too much pressure on your knee.
Side lunges are a very functional exercise for hockey players as it
replicates the skating motion when you push off to the side.
To start out, try 3 sets of 10 reps with each leg.
That's all you really need to get started with a strength training
program if you're a hockey player. Of course, when you get better at
those movements and feel like you're ready to progress, other more
advanced movements can be added into your workouts. A huge point here is
that you're being safe in your routine and not trying anything you're
not ready for.
For more workouts for players just beginning
strength training to more advanced players, make sure to check out my
ebook, "Hockey Training: 1st Star Performance" here: http://starfactoryfitness.com/1st-star-performance/
Related Articles:
Strength Training Benefits for Hockey
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Conor Doherty, PTS, is an athletic trainer in Dryden, Ontario, who specializes in sports performance. The majority of his clients are hockey players. Conor has a well-rounded background in the training field with an Honours Bachelor of Kinesiology degree as well as being a certified trainer with Canadian Fitness Professionals. Learn more about his training methods and programs at http://starfactoryfitness.com
