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In article we’ll be looking at strength and power based exercises that will improve your performance on the ice. The strength and conditioning workouts are specific targeted at ice hockey skating performance, speed, power and strength.

Frist exercise – Squat Superset

The squat should be in all workout programs based on power, strength and speed. This is a fundamental and very effective exercise. These will not be the traditional down and up squat, you’ll need to add a slight twist. On your way down during the squat, you need to count 4 seconds while you descend. Once low enough, you need to explode up. This four second descent and explosive ascent trains your muscles to be explosive which is paramount in hockey. The downward phase breaks muscle tissue, this is an excellent way to develop power and strength and speed. Quads, hamstrings and glutes are all being used in this exercise.

Hockey Off Ice Gym Workout - How To Improve Explosive Speed, Power And Strength squat

Key points for the squat 

  • Toes facing forward
  • As your bent down, knees in line with toes
  • Legs just over shoulder width apart
  • Back straight
  • Chest up
  • 8-10 reps

Second part of superset – Explosive jump from isometric hold

Immediately after your squats, you need to begin the explosive jumps. This Super Set style of exercise is what trains and develops that explosive power.

Hockey Off Ice Gym Workout - How To Improve Explosive Speed, Power And Strength jump

Hockey Off Ice Gym Workout - How To Improve Explosive Speed, Power And Strength jump 1

 

 Second exercise – lunges superset

Similar to the previous workout, these lunges look almost look like squat. These lunges place you into a hockey stride position allowing this workout to strength those specific muscles used while skating. Again we’ll be going slowly down and exploding up.

Hockey Off Ice Gym Workout - How To Improve Explosive Speed, Power And Strength speed split lunge 3

Second part of superset – Speed Split Lunge 

This exercise is a fast switch of legs while maintaining a good knee bend and a hockey stride like lunge position. Try and keep your upper body still while quickly switching legs back and forth.

Hockey Off Ice Gym Workout - How To Improve Explosive Speed, Power And Strength speed split lunge 1

Hockey Off Ice Gym Workout - How To Improve Explosive Speed, Power And Strength speed split lunge

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