Strength Training for Hockey
Hockey requires leg power (skating, stopping), core stability (balance, body contact), and upper body strength (shooting, checking).
15-Minute Hockey Strength Workout
| Exercise | Reps | Sets |
|---|---|---|
| Squats | 15 | 3 |
| Single-leg lunges | 10 each | 2 |
| Plank hold | 30–45 sec | 3 |
| Push-ups | 10–15 | 3 |
| Russian twists | 15 each side | 2 |
| Wall sits | 30 sec | 3 |
Hockey-Specific Focus
- Single-leg strength — skating is one-leg-at-a-time. Lunges and pistol squat progressions are essential.
- Core rotation — shooting power comes from the core, not just the arms. Russian twists and wood chops help.
- Grip strength — hold onto your stick during puck battles. Towel hangs and farmer’s carries.
Ages 7–10: Bodyweight only. Ages 11–13: Add light resistance. Ages 14+: Structured weight training with coaching.