Strength is an important physical component for ice hockey players. Offensive and defensive plays are short but very intense and strength can mean the difference between keeping the puck and hitting the deck. A number of training tools are very useful for developing strength in hockey players and other athletes in similarly demanding sports such as football or rugby.
Kettlebells
Kettlebells are heavy metal balls with handles that can be used individually or in pairs for a variety of exercises. Kettlebells can be swung, pushed, pulled, curled, thrown and lifted to strengthen your entire body for ice hockey. Most kettlebell exercises require good core strength. Core is the term used to describe your abdominal, lower back and waist muscles, and bridges the gap between your legs and your upper body. A strong core is essential for hockey players. Kettlebells develop balance, coordination and flexibility along with strength; all components required for successful ice hockey.
Weighted Sleds
Weighted sleds can be pushed or dragged to develop the kind of strength essential in hockey. The sled can be loaded with barbell plates to make exercises as demanding as necessary. Pushing a weighted sled will develop hamstring and butt strength whereas pulling will build thigh and back strength. Weighted sleds can be used on a variety of surfaces including concrete, grass and asphalt. A heavy sled pushed or pulled over short distances will develop pure strength whereas a lighter sled pushed over greater distances will increase general conditioning and muscular endurance.
Tractor Tires
Tractor tires are an effective strength building tool that is ideal for hockey players. The most common exercise using a tractor tire is the flip. Players take it in turns to flip a tire over by using their arms and legs. The tire can be flipped for a fixed number of repetitions, for example 10, or until the tire has covered a predetermined distance such as 25 yards. Flipping a tractor tire will strengthen your legs, arms, back and core and is a very effective strengthening tool. Tractor tires also make excellent striking targets for sledgehammer conditioning exercises. Sledgehammer training develops upper body hitting power as well as prodigious grip strength --- both important fitness components in hockey.
Sandbags
While free weights and resistance machines can build a lot of strength, hockey players need to be able to use their strength against a moving and unstable object; specifically an opposing player. Because the sand in a sandbag shifts while you work out, this training tool mimics the demands faced by hockey players and is a much more sports-specific training method than many more traditional strength training modalities. Sand bags can be used for a wide variety of exercises including squats, dead lifts, power cleans and overhead pressing. Working out with a sandbag helps to develop your grip, core, coordination and balance as well as muscle strength.
References
- "Complete Conditioning for Ice Hockey"; Peter Twist; 1996
- "52-Week Hockey Training"; Don MacAdam and Gail Reynolds; 2001
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2008
Member Comments