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Hockey
Training Tips
reference: Joe DeFranco,
link:
http://www.defrancostraining.com/ask_joe/archives/ask_joe_03-12-05.htm#question04
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During the off-season, it’s a good idea for hockey
players to participate in an off-ice speed-training program. Sprinting
helps to overcome many of the muscular imbalances created by skating.
There is also a high correlation between sprinting speed and skating
speed. Focus on short sprints (10 – 60 meters) during this time.
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Get yourself a weighted sled and start dragging it!
Sled dragging is one of the best strength & conditioning tools for the
hockey player. Do forward, backward and sideways sled dragging.
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Perform full-range lower body movements in the weight
room to correct the muscular imbalances most hockey players suffer from.
Because skating only stresses the legs through a partial range of motion,
the vastus lateralis (quad muscle on the outside of your thigh) usually
becomes dominant in relation to the vastus medialis (teardrop-shaped
muscle on the inside of your knee) and hamstrings. By correcting this
imbalance, you will create a much healthier knee joint and improve your
skating power.
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Train your lats with many variations of chin-ups, rows
and lat pulldowns. Your lat strength is highly correlated with your
slapshot power.
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One of my favorite lower body exercises for hockey
players is single leg “speed-skater” squats. Perform these just as you
would perform single leg squats with the back leg elevated. The difference
is that you will add a half rep during the course of the movement. Lower
your back knee all the way down to the floor, raise halfway up and pause,
then lower the back knee to the floor again, and then stand all the way
back up. That is one rep! Perform 3 sets of 8 –10 reps each leg and see
how you feel.
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