Strength and Performance Training

Sport Management Company Belmont CA

Training Platform Belmont Ca

Plyometrics for Hockey

As a tribute to the athletes currently training with me, I thought I would share some helpful tips on plyometrics that can be used to train specifically for hockey.  Sometimes it is easy to forget about some of the most effective training techniques that have been around for ages being that we are in an era with emerging training technology and new methods.  Plyometrics, in my humble opinion, are still one of the most effective training techniques when training for power (strength-speed).  Also known as "plyos," the definition of plyometrics is a muscle action that exerts maximal force in short intervals of time.  So when it comes to sport specific training for hockey, well it is pretty logical to see why integrating plyos into your training program will induce effective results.  If you have been following Strength Edge Athletics on social media, then you know that my athletes are doing several variations of hockey specific plyometrics.  Here are some of my favorites:

Single Leg Jumps  

Perform 3 sets x 10 reps each leg

Tips

  1. Assume athletic position.  Maintain good knee and hip stabilization.
  2. Extend hip and knee and jump as high as possible
  3. Land with soft knee and repeat
  4. Perform set with opposite leg.
 Proper stabilization example

Proper stabilization example

Progression:  Single Leg Tuck Jump

Lateral Jumps

Perform 3 sets x 30 seconds

Split Jumps

Perform 3 sets x 30 seconds

Bounding Variations

Perform 3 sets x 10 reps each leg

Other Variations

  • Zig Zag Bounds - A skater bound similar to a lateral bound except that you are bounding in a more diagnol pattern.  Alternating bounds on each foot makes a zig zag like pattern giving it the name, Zig Zag Bounds.
    • Forward Zig Zag Bounds
    • Backward Zig Zag Bounds
    • Forward + Backward Zig Zag Bounds

Bonus Stride Work - Banded Skater Strides

While these are not technically plyometrics, at the end of each plyometric workout I usually like to focus on stride emphasis.  Here is a clip of Banded Skater Strides.

Perform 2 sets x 20 strides total

Currently, my athletes are doing a 10 Week Program that implements progressions in Sprinting, Plyometrics, Medicine Ball Training, Jump Rope, Stride Work and Agility Training.