Hockey and Plyometrics

Speed and strength are integral components in today’s game. To obtain your maximum potential on your skates requires work both on and off the ice, and one of the questions I get most is “What types of exercises can I (or my player) do to get better?” This is a loaded question of course, as you can do many things to help increase your speed and strength but there are a series of simple exercises you can do in your back yard or garage.

It’s called “Plyometrics” or jump training. Plyometrics is a type of exercise that uses explosive movements to develop muscular power and the ability to generate a large amount of force quickly. The focus of plyometrics is on power, not muscle growth. Plyometrics links strength with speed of movement. Plyometrics can greatly increase skating acceleration and explosiveness, as well as increase shot power and a quicker shot release.

However, this is not the end all solution and as with any exercise regiment, there are concerns.

1. Plyometrics can cause too much stress on the joints and therefore cause joint issues and in some extreme cases in younger athletes below the age of 10 or 11 can even cause damage to the growth plates. Most in the strength and conditioning industry agree, doing the exercise correctly in paramount in reducing your chances for injury.

Consider this, the most simplistic exercise is a jump (Up and down). Most inexperienced athletes do this simple exercise with little to no thought to the proper execution, and more importantly the landing. You should strive to land on your toes, causing little to no noise on the landing “land like a cat” or “soft landing”. If you land like a ton of bricks you run the possibility of injury. ALWAYS make sure you are landing in a controlled “cat like” way.

Also, consider the shoes you are wearing. Shoe technology has come a long way since my day, but there are cross training shoes that offer protection in reducing the amount of shock to the body during landing. You can also get an exercise mat to help reduce the shock. These are small investments that go a long way towards keeping your body healthy and safe.

2. There is a chance that you can train too much, not giving the body time to rest. If you are doing these exercises during the hockey season, where you are on the ice 3 to 5 times a week, involved with other sports, or other training regiments, then you need to review your schedule to allow the body time to recuperate and heal. TAKE TIME OFF!

Do it right, do it safe, or don’t do it at all.

Interested in learning more? Let me know...