Power On Ice: Hockey-Specific Strength Training Routines

Chosen theme: Hockey-Specific Strength Training Routines. Step inside a training room built for the rink—where every lift, rep, and drill translates directly to faster strides, harder shots, safer checks, and confident shifts. Subscribe for weekly routines that turn gym work into game-winning plays.

Build the Foundation: Strength That Transfers to the Ice

Hockey happens on one leg more often than two. Split squats, rear-foot elevated split squats, and lateral lunges build balance and power for each stride. Share your favorite single-leg variation and tell us how it improved your edge control.

Lower-Body Power: Drive Every Stride

Split-Squat Progressions That Build Stride Length

Progress from bodyweight to dumbbells, then front-rack barbell split squats. Focus on full depth, controlled tempo, and strong hip drive. Track stride length improvements during practices and share your weekly progress with our community.

Hinge Better, Skate Faster

Deadlifts and kettlebell swings develop the rapid hip extension that turns edges into speed. Pair hinges with low-volume, high-quality jumps to boost rate of force development. Tell us which hinge day setup gives you the best post-skate pop.

Ankle and Hip Mobility for Efficient Push-Off

Five minutes daily on dorsiflexion drills, 90/90 hip flows, and banded joint mobilizations reduces energy leaks in your stride. Record a quick video of your mobility routine, tag us, and inspire another player’s pre-ice warm-up.

Upper-Body Strength for Puck Protection and Shot Power

Chest-supported rows, single-arm cable rows, and half-kneeling landmine rows reinforce scapular control and pulling strength. Strong backs hold position and strip pucks. Comment your favorite row and how it helps you shield the puck under pressure.

Upper-Body Strength for Puck Protection and Shot Power

Neutral-grip dumbbell presses and landmine presses build pressing power with joint-friendly angles. Pair with face pulls and external rotations to stabilize. Share your best pain-free pressing sequence so teammates can lift heavy and stay healthy.

Core and Rotation: Deliver Force, Resist Force

Medicine Ball Throws for Transferable Shot Power

Rotational and scoop throws teach sequencing from the ground up. Keep reps crisp, not sloppy, and chase speed over fatigue. Share your favorite med-ball combo and how it affects your one-timer timing.

Anti-Rotation to Hold Your Line

Pallof presses, cable anti-rotation holds, and dead bugs train your trunk to resist twisting during checks. Strong anti-rotation reduces energy leaks. Tell us which anti-rotation drill you pair with heavy lifts for game-like stability.

Carries That Build On-Ice Bracing

Farmer, suitcase, and front-rack carries demand whole-body tension while you move. Think of them as strength skating without skates. Drop your carry distances and week-to-week improvements to keep the community accountable.

Conditioning That Matches Real Shifts

Try 30–45 seconds of hard work followed by full recovery, repeated for realistic sets. Use sled pushes, bike sprints, or shuttle runs. Share your interval blueprint and heart-rate targets to help others refine their conditioning.

Conditioning That Matches Real Shifts

Combine short, explosive efforts with low-intensity aerobic work to recover faster between bursts. Keep total volume moderate to protect legs. Comment your favorite pairing so teammates can copy your conditioning edge.

Start with building muscle, transition to heavier strength work, then emphasize speed and power. Keep two sprint or jump sessions weekly. Share your current phase and we’ll help tune set and rep schemes.

Season Planning: Off-Season Builds, In-Season Maintenance

Two brief weekly lifts—one heavier, one power-focused—maintain strength without creating fatigue. Think quality over volume. Tell us your 30–40 minute in-season template so others can stay explosive all winter.

Season Planning: Off-Season Builds, In-Season Maintenance

Mobility and Durability: Groins, Hips, and Shoulders

Progress from short-lever to long-lever holds and reps. Strong adductors support wide strides and reduce groin strain risk. Post your weekly hold times and celebrate a new personal best with the community.

Mobility and Durability: Groins, Hips, and Shoulders

90/90 transitions, banded hip cars, and lateral lunges unlock internal and external rotation for cleaner edge work. Share a before-and-after clip showing smoother transitions after two weeks of consistent practice.