Off-Season Leg Strength Training For Ice Hockey
The legs are the origin of force development, exerting force against the ground that is farther transferred up and throughout the body for all movements. As well the trunk (abdominal-low back complex) has a tremendous importance in sport.
All force is transferred from ground up, so if the core is weak, force is reduced as it is transferred to upper torso. Hip and trunk rotation, core stabilization and dynamic balance are key aspects to optimal athletic performance.
General Strength Acquisition
3 sets x 10-12 repetitions (*warm-up sets)
Rest 90-seconds between sets
Tempo = 3 - 0 - 2
Stretching must be done every day. Do NOT neglect this component.
Sample Leg Workout
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Sumo Squats - 3 x 10-12 reps
Hamstring Curls - 3 x 10-12 reps
Lunges - 3 x 10-12 reps
Back Extensions - 3 x 10-12 reps
Click here for printable workout log!
Hockey-Specific Exercises
Hamstring Curl
Lie face down on leg curl bench with heel roller pad resting on back of ankles with the knees just off the bottom of the bench. Slowly curl the legs toward the buttocks, keep the hips pressed into the bench and slowly lower to starting position. This exercise is also performed using one leg at a time.
Lunge
Hold light dumbbells and step forward with a slightly exaggerated stride until the front thigh is parallel to the ground. Do not allow the knee to extend beyond the toes and keep the knee and foot in alignment. The trailing knee should be 3-5 cm from floor. Keep the torso vertical and push off the lead leg to return to the starting position.
Sumo Squat
Perform a regular squat but stand with legs spread extremely wide apart in order to train the adductors (groin) to a greater extent. Rest the barbell on the trapezius (NOT the neck). Position the feet and hips under bar, take it off the rack and take 2 steps back. Place the feet shoulder-width apart with the head up. Drop the hips and "sit back into a chair".
Start the movement at the hip joint, not the knees. Squat as deep as possible in this position by flexing at hip and sticking your butt out, and keep the low back tensed in a neutral position. Return to the starting position by extending at the hips and the knees.
Off-Season Upper Body Strength Training For Ice Hockey
General Strength Acquisition
3 sets x 10-12 repetitions (*warm-up sets)
Rest 90-seconds between sets
Tempo = 3 - 0 - 2
Stretching must be done every day. Do NOT neglect this component.
Sample Upper Body Workout
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Bench Press - 3 x 10-12
Chin-Ups - 3 x 10-12
Close-Grip Bench Press - 3 x 10-12
Seated Row - 3 x 10-12
Hammer Curls - 3 x 10-12
Click here for printable workout log!
Exercise Description
Bench Press
Keep the feet flat on the floor and eyes under the bar. Take a grip 4-6 inches wider than shoulder width. Stop the bar above the mid-chest when the upper arms are horizontal.
Close-Grip Bench Press
Use a shoulder-width grip to perform a bench press while keeping the elbows close to the sides. This exercise emphasizes recruitment of the triceps.
Chin-Ups
Use a shoulder-width reverse grip on a chin-up bar. Pull your body up till the chest reaches the height of the bar. Lower to the starting position with control.
Seated Row
Keep arms and back straight and knees slightly bent. Pull handle to lower abdomen, keep elbows close to sides, and torso upright. Return the weight without leaning forward.
Hammer Curl
Hold dumbbells with the palms facing the body. Curl the weights to the shoulders by bending only at the elbow.
