Hockey is a sport that demands not only great skill, but physical strength as well. Whether you play ice hockey or field hockey, you'll need to train both your upper body and your lower body. Strength and explosive power can greatly benefit your game, no matter at what level you play.
Bench Press
The bench press is a great exercise for building upper body strength. It is a compound exercise, which means it works multiple muscle groups; in this case, your chest, shoulders and triceps. Building strength in these muscles will help you add power to your shots and checks. But don't try to max out on the weight---Montreal Canadiens strength coach Scott Livingston recommends focusing on volume (many repetitions) and keeping weight reasonable to avoid injury.
To perform the bench press, lie face up on a bench and have a partner hand you a barbell. Bring the barbell down to about 2 inches above your chest, and then push it upward by straightening your arms. Push it as far as you can without locking your elbows, and then reverse the motion and repeat.
Deadlifts
Deadlifts are another compound exercise that will help you maximize performance in hockey. As with the bench press, though, Certified Strength and Conditioning Specialist Phil Davies recommends keeping the weight light to avoid injury. Deadlifts work your back and legs, so you'll be able to develop a powerful stride.
To perform a deadlift, stand behind a weighted barbell with your feet about shoulder-width apart or slightly narrower. Squat down and grip the barbell in both hands using an overhand grip. Drive your feet into the floor and push your hips backward to move the barbell off of the floor. Straighten your back and knees to lift the bar up to about thigh level. When you are standing up straight, slowly lower the bar to the floor and repeat the motion.
Sumo Squats
Sumo squats are a specific type of squat recommended by strength and conditioning coach Craig Ballantyne. Instead of a normal squatting stance, you'll spread your legs wide to ensure more involvement of your groin in the lift. Professional hockey players often suffer from strained groin muscles during games, so strengthening it via lifting can prevent against injury.
To perform the sumo squat, enter a squat rack with a loaded barbell on it. Stand under the barbell and transfer it from your rack to your shoulders so it rests just behind your neck. Spread your legs wide, so that your toes point at 45-degree angles away from you. Slowly bend your knees and keep your back stiff as you squat down as far as you can. Slowly reverse the motion and stand upright.
Chin-Ups
Chin-ups are a great exercise because they don't require any additional weights to be challenging, just your own body weight. Chin-ups target your back, shoulders and biceps, and can help you out-muscle opponents and remain in control of the puck when attacked.
Wrist Curls
The forearms are often overlooked, but if you want a strong shot, then you'll need to develop this muscle group as well. In his article, "Building Steel-Forged Forearms," bodybuilder Brad Borland recommends performing wrist curls, which involve holding a barbell while seated, with your forearms resting on your thighs. Slowly curl your wrists down to lower the weight and then reverse direction to bring it back up.
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