Hockey Training: Exercises to Improve Speed, Power, and Durability

Hockey demands a unique combination of power, speed, endurance, and durability. The skating stride, shooting mechanics, and physical contact require specific training that general fitness programs don't address.

This guide covers hockey-specific exercises to improve your game and keep you healthy.

What Hockey Demands

Physical Requirements

• Lateral power: Skating stride is primarily lateral push
• Hip mobility: Deep hip flexion and extension for stride
• Core strength: Rotational power for shooting and checking
• Single-leg stability: Balance on skates requires unilateral strength
• Anaerobic capacity: Repeated high-intensity shifts
• Durability: Withstand physical contact and falls

Common Hockey Injuries

• Groin strains (skating-related)
• Hip flexor issues
• Lower back pain
• Shoulder injuries (contact, shooting)
• Knee injuries (MCL, ACL)
• Concussions (contact sport)

Training Goals

1. Build skating-specific power
2. Develop rotational strength for shooting
3. Improve hip mobility and groin resilience
4. Enhance single-leg stability
5. Build overall durability

Lower Body Training for Hockey

Skating Power

Lateral Lunge

• Targets: Adductors, glutes, quads
• Why: Mimics skating stride push-off
• How: Step wide to side, sit back into hip, push back to start
• Sets/Reps: 3x8 each side

Cossack Squat

• Targets: Adductors, hip mobility, single-leg strength
• Why: Deep lateral loading like skating crossovers
• How: Wide stance, shift to one side into deep squat, other leg straight
• Sets/Reps: 3x6 each side

Skater Jumps

• Targets: Lateral power, single-leg stability
• Why: Explosive lateral movement mimics skating stride
• How: Jump laterally, land on one foot, stick the landing, repeat other direction
• Sets/Reps: 3x8 each side

Single-Leg Romanian Deadlift

• Targets: Hamstrings, glutes, balance
• Why: Single-leg strength and stability for skating
• How: Hinge on one leg, reach opposite hand toward floor
• Sets/Reps: 3x8 each side

Hip Strength and Mobility

Copenhagen Plank

• Targets: Adductors (groin muscles)
• Why: Groin strength prevents most common hockey injury
• How: Side plank with top leg on bench, lift bottom leg to meet
• Sets/Reps: 3x10-15 sec each side, progress to longer holds

90/90 Hip Stretch

• Targets: Hip internal and external rotation
• Why: Hip mobility for skating stride and shooting
• How: Both legs at 90 degrees, rotate between internal and external position
• Sets/Reps: 2-3 minutes daily

Glute Bridge with Adduction

• Targets: Glutes and adductors together
• Why: Integrate groin strength with hip extension
• How: Bridge position, squeeze ball or foam roller between knees
• Sets/Reps: 3x12

Fire Hydrant

• Targets: Hip abductors, external rotators
• Why: Hip stability for skating and direction changes
• How: Quadruped position, lift knee to side while keeping 90-degree bend
• Sets/Reps: 3x12 each side

Explosive Power

Box Jump

• Targets: Lower body power, explosive triple extension
• Why: Translates to explosive first steps and acceleration
• How: Jump onto box, step down, reset
• Sets/Reps: 4x5

Broad Jump

• Targets: Horizontal power
• Why: Forward skating acceleration
• How: Jump forward for max distance, stick landing
• Sets/Reps: 4x5

Lateral Box Jump

• Targets: Lateral power
• Why: Direct transfer to skating stride
• How: Stand beside box, jump laterally onto it
• Sets/Reps: 3x5 each side

Upper Body Training for Hockey

Shooting Power

Landmine Press

• Targets: Chest, shoulders, core (with rotation)
• Why: Mimics shooting motion, rotational power
• How: Press barbell in landmine from shoulder with rotation
• Sets/Reps: 3x8 each side

Cable Woodchop

• Targets: Core rotation, obliques
• Why: Shot power comes from core rotation
• How: High-to-low or low-to-high rotational pull
• Sets/Reps: 3x10 each side

Medicine Ball Rotational Throw

• Targets: Explosive rotation
• Why: Develops fast-twitch rotation for shots
• How: Stand sideways to wall, rotate and throw explosively
• Sets/Reps: 3x8 each side

Pallof Press

• Targets: Anti-rotation core strength
• Why: Core stability when absorbing contact
• How: Press cable or band straight out, resist rotation
• Sets/Reps: 3x10 each side

Upper Body Strength

Pull-Up

• Targets: Lats, biceps, grip
• Why: Stick handling strength, pulling power
• Sets/Reps: 3x8-10 (add weight if needed)

Dumbbell Row

• Targets: Back, rear delts, biceps
• Why: Upper body pulling strength, shoulder health
• Sets/Reps: 3x10 each arm

Push-Up Variations

• Targets: Chest, triceps, core
• Why: Upper body pushing, shoulder stability
• Variations: Standard, narrow, explosive
• Sets/Reps: 3x15-20

Face Pull

• Targets: Rear delts, external rotators
• Why: Shoulder health, posture
• Sets/Reps: 3x15

Core Training for Hockey

Rotational Power

Russian Twist

• Sit with feet elevated, rotate torso side to side
• Add weight for progression
• 3x15 each side

Cable/Band Rotation

• Standing rotation against resistance
• Control in both directions
• 3x12 each side

Anti-Rotation Stability

Dead Bug

• Lying on back, extend opposite arm and leg while maintaining flat back
• 3x10 each side

Bird Dog

• Quadruped position, extend opposite arm and leg
• 3x10 each side

Bracing Strength

Plank Variations

• Front plank, side plank, with movement
• Build to 45-60 second holds

Farmer's Carry

• Heavy dumbbells or kettlebells, walk with control
• 3x40 meters

Sample Hockey Training Program

In-Season (2 sessions per week)

Day 1 - Lower Body Focus

1. Box Jump: 3x5
2. Goblet Squat: 3x8
3. Single-Leg RDL: 3x8 each
4. Copenhagen Plank: 3x15 sec each side
5. Plank: 3x30 sec

Day 2 - Upper Body + Core

1. Pull-Up: 3x8
2. Landmine Press: 3x8 each
3. Face Pull: 3x12
4. Cable Woodchop: 3x10 each
5. Dead Bug: 3x10 each

Off-Season (3-4 sessions per week)

Day 1 - Lower Power

1. Box Jump: 4x5
2. Lateral Box Jump: 3x5 each
3. Back Squat: 4x6
4. Lateral Lunge: 3x8 each
5. Nordic Curl or Hamstring Curl: 3x8

Day 2 - Upper + Rotation

1. Bench Press: 4x6
2. Pull-Up (weighted): 4x6
3. Dumbbell Row: 3x10 each
4. Med Ball Rotational Throw: 3x8 each
5. Pallof Press: 3x10 each

Day 3 - Lower Strength + Hip

1. Skater Jumps: 3x8 each
2. Trap Bar Deadlift: 4x6
3. Cossack Squat: 3x6 each
4. Copenhagen Plank: 3x20 sec each
5. 90/90 Hip Flow: 2 minutes each position

Day 4 - Upper + Core

1. Overhead Press: 4x6
2. Chin-Up: 4x8
3. Landmine Rotation: 3x10 each
4. Push-Up: 3x15
5. Farmer's Carry: 3x40m

Mobility and Recovery

Daily Hip Mobility (5-10 minutes)

• 90/90 stretch: 1 min each position
• Pigeon pose: 1 min each side
• Couch stretch (hip flexor): 1 min each side
• Adductor rock-back: 10 each side

Pre-Practice/Game Warm-Up

1. Light jog or bike: 5 minutes
2. Leg swings (front/back, side/side): 10 each
3. Walking lunges with twist: 10 each side
4. Carioca: 20m each direction
5. Skater jumps (low intensity): 10 total
6. Progressive skating/strides

Recovery Protocol

• Foam roll quads, adductors, IT band, glutes
• Hip mobility work post-practice
• Adequate sleep (8+ hours)
• Proper nutrition and hydration

Injury Prevention Focus

Groin (Most Common)

• Copenhagen plank progressions
• Lateral lunges and Cossack squats
• Adductor stretching
• Don't skip hip mobility

Hip Flexors

• Stretch after every session
• Couch stretch, kneeling hip flexor stretch
• Strengthen glutes (antagonist)

Lower Back

• Core stability work (dead bugs, bird dogs)
• Hip hinge patterning
• Don't neglect hamstring flexibility

Shoulders

• Face pulls and external rotation work
• Proper warm-up before shooting
• Balance pushing and pulling exercises

Training by Season

Off-Season (8-12 weeks)

• Build strength base
• Address weaknesses
• Higher volume training
• 4 sessions per week

Pre-Season (4-6 weeks)

• Shift to power development
• Sport-specific conditioning
• On-ice integration
• 3-4 sessions per week

In-Season

• Maintain strength
• Manage fatigue
• Quick recovery focus
• 2 sessions per week

Post-Season (2-4 weeks)

• Active recovery
• Address accumulated issues
• Mental break
• Light activity only

The Bottom Line

Hockey training should develop lateral power, rotational strength, hip mobility, and single-leg stability. These directly transfer to skating speed, shot power, and injury prevention.

Focus on:

• Lateral movements that mimic skating
• Rotational exercises for shooting
• Single-leg stability for balance
• Groin and hip mobility to prevent the most common injuries

Train smart during the season to stay fresh for games. Use the off-season to build the strength and power that will show up on the ice.

The best hockey players are built off the ice. Put in the work, and dominate when it matters.