Hockey Training: Part 2

Hockey Strength & Conditioning

Part 2 of this incredible interview with Jersey Strength Coach, Jason Ferrugia.

Again, I just want to say that I sincerely appreciate all of the info that Jason has provided us...I've literally interviewed dozens of strength coaches, and it always impresses me when a guy (or gal) as busy as Jason takes the time out of his packed schedule (where he could be making the big bucks) to give us such value for FREE. Check out his site: www.j1strength.com

Part 3, the final issue, will be up tomorrow...

For more hockey and sport-specific interviews, sign-up for my newsletter at www.cbathletics.com


CB: What movement patterns and muscle groups should the older hockey player focus on?

JF:
Well, once they have decided to specialize in improving their hockey performance and are beyond the general athlete stage we can get a little more focused.

Before telling you what I think hockey players should do I must point out what no athlete should ever do. Never try to replicate any sporting action in the weight room. Also never try to mimic any sporting action with a weight that is significantly heavier than that which you will use on the playing field. This will screw up your mechanics and that’s not a good thing.

For example, a pitcher or quarterback should never try to improve their throwing velocity by throwing a weighted ball, just like a hockey player should not try to improve their slap shot by swinging a weighted stick or anything of that nature.

With that out of the way let’s get into what movement patterns and muscle groups hockey players should focus on.

Of course, first and foremost, hockey players are going to want to focus on their lower body and core strength. Not only will improving the strength of the lower body improve skating speed but it will also improve their slap shot and help to make them more of an all around imposing force on the ice.

Aside from the obvious choices of squats and dead lifts and their variations, hockey players must be sure to include unilateral movements such as step ups, split squats and sled drags in their training.

In the early part of the off season training, this type of training should make up a large majority of their lower body work, if not all of it.

For strength endurance, on a repetition day I have had great success with the belt squat machine. For hockey players I like to do timed sets that coincide with the length of a shift. So we pick a set time of say 45 seconds and a set weight and try to do as many reps as possible in that time frame and then try to beat it each week.

Core strength is very important because the power generated from the lower body is transferred through the core to create a powerful slap shot. When I say core I am referring to the abdominals, obliques and lower back.

The abdominals should be attacked with a variety of movements and methods. Some heavy, low rep training mixed in with higher rep endurance type abdominal training is the best way to go.

Also be sure to include some static/isometric movements. This is how the abs usually contract during a hockey game, such as when an opponent tries to check you through the boards. They contract isometrically and therefore should be trained that way. The obliques should be trained with rotational movements such as medicine ball throws, Russian Twists and woodchoppers.

Lower back strength and endurance is very important because of the fact that hockey players spend a great majority of the game in a bent over position. Some of the best exercises here are Romanian Deadlifts, reverse hypers, back extensions and good mornings.

As far as the upper body goes, the lats are where it’s at when it comes to hockey training. Chin up and row variations should be the focus of the upper body training. Also because you are always internally rotated while skating it is important to train the external rotators and upper back muscles.

Forearm/ grip strength can lend itself to improving the speed of your slap shot so that should also be addressed during the upper body training sessions.

Remember these two sites:

www.J1strength.com
www.cbathletics.com

CB



hockey strength and conditioning
hockey training