Ice hockey is a very fast and physical sport. Players need to be strong, agile, athletic and very skilled skaters to succeed. Although much of a skater's training takes place on the ice or in the gym, you can also perform a number of exercises in your home that will improve your conditioning for hockey.
Burpees
Hockey is a full-body sport that uses every muscle in your body. Burpees challenge all of your muscles and develop cardiovascular conditioning and muscular endurance -- both essential traits for hockey players. To perform a burpee, stand with your feet together and your hands by your sides. Squat down and place your hands on the floor just outside of your feet. Jump your legs out and back so that your weight is supported on your hands and toes only. Bend your arms and perform a single pushup. Jump your feet back up to your hands and then spring into the air. On landing, immediately perform another repetition. Burpees can be used as part of a circuit or as a stand-alone workout. Try performing 100 straight repetitions as fast as you can for a short but effective workout.
Squat Jumps
Strong legs are essential for successful skating, and you can increase your leg strength and power by performing squat jumps. Stand with your feet hip-width apart and your hands clasped behind your head. Push your butt back, bend your knees and descend until your thighs are parallel to the floor. Jump up as high as you can into the air. Land on slightly bent knees and then descend into another rep. Try using Tabata protocol for your jump squats workout: Perform eight sets of 20 seconds with 10 seconds between sets. Try to perform as many reps as possible during each 20-second work period.
Tight-Rope Dead Lifts
Balance is important for skaters. Tight-rope dead lifts develop balance while strengthening your hamstring muscles on the back of your thighs. Stand on your left leg and raise your right arm above your head. Swing your right leg to the rear and bend forward at the hips to touch your foot with your opposite hand. Stand back up again and repeat. Perform 15 to 20 repetitions and then change legs. Continue alternating legs for three to five sets.
Explosive Pushups
Explosive pushups develop upper body pushing power, which is essential in hockey. Bend over and place your hands on the floor. Walk your feet back until your weight is supported on your toes and hands only. Point your fingers forward and ensure your hands are directly below your shoulders. Bend your arms and lower your chest to the floor. Extend your arms as powerfully as possible and drive your upper body off of the floor -- try to get maximum air time so that you have time to clap your hands before landing. Bend your elbows and descend immediately into another repetition. Perform three to five sets of 12 to 20 repetitions. This exercise is hard on your wrists, so avoid it if you have a history of wrist problems.
References
- "Explosive Power and Jumping Ability for All Sports"; Tadeusz Starzynski; 1999
- "You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women"; Mark Lauren; 2010
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2008
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