In some countries, like Canada, hockey is the national sport. There is great pride in this sport, and the culture of hockey is strongly impregnated in each young person.
This can be during a game organized in an arena or simply among children playing in the street.
Becoming an elite ice hockey player requires thousands of hours of hard training on the ice.
But physical training in the gym is at least as important for building technique and strength. Certain exercises are particularly good for those who practice hockey.
This article comprehensively analyzes leg workouts for hockey as well as implications for building proper training and planning in a physical preparation room.
Understand the Biomechanics Before Choosing Leg Exercises
Unlike other team sports, ice hockey has several unique biomechanical traits. For example, skating on ice involves alternating diagonal thrusts that require high-speed execution.
Within this task, there are movements:
· hip extension
· hip abduction
· hip rotation
· knee extension
· plantar flexion of the ankle
The force is transferred to the supporting leg, which is positioned in hip flexion, slight adduction, and internal rotation, as well as knee flexion and ankle plantar flexion.
Several factors influence the player’s speed on the ice. High-caliber players generally adopt a lower position on the ice with a center of gravity closer to the ground.
Compared to running, the movement pattern on the ice (skating) requires longer ground contact and slower strides. This information becomes important when choosing leg exercises in the weight room.
Training Gluteus Maximus for Proper Posture
To optimize skating performance, it is essential to adopt proper posture. A lumbar deficiency is often observed in skaters.
Some players tend to curve their back forwards in a pronounced way (kyphosis), whereas keeping a normal back curvature is desirable.
One of the important muscles for skating is the gluteus maximus. This muscle originates from the iliac crest, the sacrum, and the thoracolumbar fascia.
When players tend to curve their back forwards, the lumbar portion of the spine bends. As a result, the range of motion is reduced, and the player cannot produce a fully effective push.
According to one study, hockey players spend 39% of their shift on two legs (Michael R. Bracko, EdD). Therefore, you should consider three important factors:
- Players’ ability to explode from two legs.
- The basic and stable postural position.
- Proper flexion at the knees.
Accelerating Quickly – the Principles
Hockey is a sport of acceleration over short distances. The majority of accelerations occur between 10 and 30 yards on the ice.
The ability to accelerate quickly is, therefore, critical in terms of athlete development.
Thus, when training hockey players off the ice, it is helpful to include short-distance sprints (between 10-20 yards) in order to develop acceleration.
Emphasis should be placed on longer ground contact, motor pattern, and body positioning for a more direct transfer to the skate push position. Here are some examples:
· Lateral half kneeling position
· Side standing starts
· Side standing cross-under position
Power is also important and is the product of force and speed. For example, the skate push phase in hockey requires high neuromuscular recruitment but also a high degree of contraction.
In planning the training program and choosing exercises, it is essential to cover the spectrum between strength and speed in the different preparation phases.
· Weightlifting movements.
· Ballistic movements.
· Use of chains/rubber bands
· Plyometric movement.
· Reaction time to a visual/verbal stimulus.
The Importance of Resistance
Contrary to popular thought, rather than focusing on quick feet, the player should execute diagonal thrusts with proper posture for optimal performance.
Sprinting with resistance can bring about several changes resembling the characteristics of skate-pushing.
One study has even shown that using a sled with 32% of the body weight comes down to a frequency of ~1.7 strides/second and a ground contact time of ~0.22-0.25 seconds (Lockie, Murphy, and Spinks, 2003).
This boils down to a 20% increase in ground contact duration compared to sprinting without resistance. Longer ground contact increases trunk forward lean, hip range of motion, and knee extension and decreases flight time by 40-50%.
In summary, sprinting with a sled allows hockey players greater activation of specific muscles during the ice skating phase.
This type of method increases the length of the stride due to the ability to increase the level of force during the pushing phase.
Plyometric Drills for Stance
Hockey players can benefit from plyometric drills that are initiated from a deeper hip stance and with joint angles that resemble those of the skate stance.
Traditional jumps (box jump, jump squat, side jump, diagonal jump, etc.) can be used from the low position to emphasize the concentric thrust.
The idea is to optimize the transfer to his sport rather than over-specialize the athlete.
Hockey is a fast sport where decision-making and reaction time are essential components.
In the specific off-season preparation phase, athletes must be exposed to visual or verbal stimuli, which force cognitive organization and rapid game-like physical response.
Best Leg Exercises for Hockey Players
1. Side steps with a power band
- 3 sets of 15 to 20 repetitions each
Position a power band above the knees, feet shoulder-width apart. Bend your legs slightly and fold your hands in front of your stomach.
Against resistance, take two lateral steps to the right before taking two lateral steps to the left – this is one repetition.
2. Explosive jumps
- 3 sets of 15 to 20 repetitions each
From an upright position, push your buttocks back and bend your knees until your thighs are horizontal. Hands are in front of the chest.
Push up explosively and pull your legs up so dynamically that your knees touch your palms at the highest point. Land softly and repeat.
3. Alternating jumps
- 3 sets of 15 to 20 repetitions each
Stand shoulder-width apart and lunge forward with your right foot, taking your arms with you in opposite directions.
Push up hard and switch arms and legs in the air so that you land in an inverted position. Continue alternately.
4. Hip raises
- 3 sets of 15 to 20 repetitions each
Rest your shoulders and upper back on a weight bench. Feet firmly on the ground.
Place a barbell in the lower part of the pelvis and grip it tightly. Using the strength of your core, push your pelvis up until your torso and buttocks form a straight line.
Hold the tension briefly, then lower back to the starting position.
5. Deadlift
- 4 to 5 sets of 4 to 6 reps each
Stand with your legs about hip-width apart. Hold a barbell with an overhand grip in front of your thighs.
Bend your upper body forward in a controlled manner and bring the bar close to your leg down as far as possible.
Important: back straight. Straighten up slowly.
6. Split squats with a barbell
- 4 to 5 sets of 4 to 6 reps each
Sit in a wide lunge position and hold a barbell between your legs. Lower your back knee to the floor while maintaining your torso upright.
Switch sides after completing a set.
7. Barbell Squat
- 4 to 5 sets of 4 to 6 reps each
Stand upright and about shoulder-width apart. Hold a loaded barbell with weight plates in an overhand grip on your upper back (not your neck).
From this position, push your hips back and bend your knees simultaneously. Keep your lower back straight and lower your body as low as possible; hold briefly and push back up.
8. Bulgarian split squats
- 6 sets of 15 to 20 repetitions each
Take a lunge position and place your back foot with your instep on the weight bench.
The hands are next to or in front of the body, and the gaze is directed forward. Lower your body slowly and in a controlled manner as low as possible. The back knee moves towards the floor.
Important: The upper body always remains upright and the lower back straight. Push up back to the starting position and repeat. Switch sides after each set.
9. Dynamic step ups
- 6 sets of 15 to 20 repetitions each
Stand in front of a box or weight bench and place your left foot completely on it.
The right leg is stretched, and the right arm is bent. Explosively push off with the right and pull the knee to the chest; the left arm swings dynamically. Back to the start, change legs in the next set.
