Exercises to Improve Hockey Performance


For hockey players who want to reach their peak performance on the ice, year-long training is necessary. In the off-season, it is vital to focus on training parameters that imitate the sport and hinder injury.

These two exercises are ideal for female hockey players who want to keep a competitive edge.

Even though it’s not as much fun as when you were a kid, loading a sled down and sprinting can help prepare you for being out on the ice. 

Sled Pushes

Besides being easy to execute, Sled Pushes are a good way to increase mental toughness, enhance conditioning, and increase power and strength. Further, by manipulating training parameters, it is simple to mimic playing conditions you will face on the ice.

For instance, put a moderate amount of weight on the sled and sprint as quickly as possible for 60 meters, rest, and repeat. As long as you are sustaining around a 1:3 or 1:4 work-to-rest ratio, you will be imitating on-ice conditions. 

What this means is that however long it takes you to do a 60-meter Sled Push, you should rest three to four times that long. This creates a lactic environment. The more your body can adjust to this in the off-season, the greater your performance will be on the ice.

A shoulder workout doesn’t have to be fancy. It just has to be done consistently.

Sample Shoulder Exercise: Seated Dumbbell External Rotations

Sit on a bench with your foot flat on the bench and your right knee bent. Your left leg has to be off to the side with your foot flat on the ground.

Put your right elbow on your right knee and hold a lightweight dumbbell. Place your forearm so that it’s parallel to your body and to the ground.

Raise the dumbbell by turning your arm until your forearm is perpendicular to the ground. Sustain elbow and knee contact.

Turn your arm through the reverse motion to get back to the starting position.

Repeat for a certain number of reps and do with your opposite arm.