Hockey is more popular along the east coast, but rapidly garnering interest in the west, and the Arizona Coyotes have increased interest in hockey in desert, leading to a large group of eager fans all wanting to become the next Wayne Gretzky. Personally, we are quite happy to take part in a sport that involves ice in the desert, and we have researched and perfected a series of hockey workouts perfect for the hockey enthusiasts.
The key to hockey success will always be strong legs, and nothing builds up muscle more than simple box jumps. The technique is easy: do 4 sets of 5 jumps on a 20 inch or higher box. It sounds easy, at least, until the jelly legs appear on the 3rd set of jumps! Box jumps are part of many top hockey training programs.
Ab Wheel Rollout
It’s all about the core with the ab wheel rollout (use a barbell with 10 pound weights on each side in place of the ab wheel if you don’t own one). Start out on your knees, keeping your back neutral as you roll out as far as you can, then return to the starting position. Try to reach a little further each time without getting sloppy on form. 4 sets of 10 reps should help work on that 6 pack.
Agility and form are just as important as strength and power in the sport of hockey, and skater hops will help you with both. Stand on your left foot with your left knee slightly bent and your right foot lifted slightly off the floor. Lower your body towards the floor, then bound to your right by jumping off your leg; repeat on the other side. Performed correctly, it should almost look like you are skating down the ice with your arms pumping by your sides.
One-Armed Dumbbell Snatch
Building upper body strength is just as important as maintaining your lower body strength, and the one-armed dumbbell snatch is one way of doing so. Hold a dumbbell in one arm and set up with your feet about hip-width apart and a natural arch to your lower back. Explosively straighten your hips and knees and pull the dumbbell up in front of your body until it is about chest level. Next you will quickly flip your wrist over and extend your arms straight up overhead. Finally, you will reverse the action, returning the weight to the floor. This one rep should be repeated in 3 sets of 4 to 6 reps on both arms.
Center for Athletic Performance and Physical Therapy
Our sports specific training programs are like none other in the state. Schedule an appointment today with our hockey trainer to learn more about the best hockey workouts and the other hockey training programs designed to create superstar hockey players.
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