Hockey Player Off-Ice Strength Training

Strength training is vital for hockey players as it helps improve their performance on the ice. Off-ice strength training focuses on building overall body strength, enhancing power, speed, and agility, and reducing the risk of injuries. In this article, we will explore some effective off-ice strength training exercises specifically designed for hockey players.

1. Squats

Squats are a fundamental exercise that targets the lower body muscles, including the quadriceps, hamstrings, glutes, and calves. As hockey requires powerful leg movements, squats can help improve skating power and acceleration. Perform squats with proper form, ensuring your knees are aligned with your toes and your back is straight.

2. Deadlifts

Deadlifts are excellent for developing posterior chain strength, including your glutes, hamstrings, and lower back muscles. Hockey players often require a strong lower back for stability and explosive movements. Make sure to maintain a neutral spine and engage your core while performing deadlifts.

3. Lunges

Lunges are fantastic for strengthening the legs and improving balance and coordination. They target the quadriceps, hamstrings, and glutes and can help enhance stride length and stability on the ice. Perform forward lunges, reverse lunges, and lateral lunges to target various muscle groups.

4. Push-Ups

Push-ups are a staple exercise that strengthen the upper body, including the chest, shoulders, triceps, and core muscles. They are helpful in building the strength required for stick handling and delivering powerful shots. Maintain a straight line from your head to your toes, and gradually progress to more challenging variations like diamond push-ups or single-arm push-ups.

5. Pull-Ups

Pull-ups are fantastic for developing upper body and grip strength. They primarily target the back muscles, including the latissimus dorsi and rhomboids, as well as the biceps and forearms. A strong back is crucial for hockey players as it improves posture, endurance, and shot accuracy. Start with assisted pull-ups or modified versions until you can perform full pull-ups with proper form.

6. Planks

Planks are an excellent exercise to build core strength and stability. They engage the entire core, including the abs, obliques, and lower back muscles. A strong core contributes to better balance and overall body control, allowing hockey players to maintain proper form and withstand physical challenges on the ice. Gradually increase your plank duration and consider adding variations like side planks or mountain climbers.

7. Plyometric Exercises

Plyometrics involve explosive movements to develop power and speed. These exercises mimic sports-specific movements, making them ideal for hockey players. Examples of plyometric exercises include box jumps, lateral jumps, and medicine ball throws. Start with lower intensity and gradually increase the difficulty to prevent injuries and enhance performance.


Off-ice strength training plays a vital role in improving a hockey player’s overall performance. Incorporating exercises like squats, deadlifts, lunges, push-ups, pull-ups, planks, and plyometric exercises can help enhance strength, power, speed, agility, and stability. It is crucial to maintain proper form, gradually increase intensity, and listen to your body to prevent injuries. Consult with a professional trainer or coach to tailor a strength training program that suits your individual needs and goals. So, lace up your skates, hit the gym, and take your game to the next level!