The Hockey Workout Plan: Explosive Results


Did you ever wonder about how hockey athletes stay on top of their game? Every athlete has their own strategy and routine. Let’s find out about hockey’s ultimate and intense workout exercises.

Training explosively

Workouts can be boring if it’s the same old and traditional exercises. If you feel that way, then it’s time to reinvent exercise and discover some explosive training that might pique your interest. It will surely add spice to your usual routine while increasing your power and endurance.

If ever you plan on combining traditional and explosive exercise, you’re initiating some serious work into your muscles.    

Core Mobility Training

Hockey players train for core movement. When a player executes a slap shot, he is required to have enough mobility in his core to produce torque. This is then transferred to the extremities to generate power which is released from stick to puck in order to create velocity. The torque comes from the athlete’s core power. It is important for an athlete to have enough strength and stabilization in the back as well as shoulders because it facilitates the flow of torque.

According to, explosive and core mobility workout exercises are essential for hockey athletes. Here are some of the hockey workout exercises:

Foam Roller

Position yourself appropriately by sitting on the foam roller. Your body should be perpendicular to the roller while crossing your left leg over your right knee. There should be a slight pressure deep in your left glutes. Roll back and forth on the foam.

Try to work the roller deeper into the muscles. Make sure to support yourself with your arms because this will hurt.

Switch legs and repeat. You can continue for as long as you can stand it. Roll both sides for a total of 3-5 minutes.

Skater Stride

Get an elastic band and loop it above your knees. Spread your legs until you can feel the tension on the band. Make sure to step as far as you can to one side, and then bring the other leg closer to the lead leg. Do not lose the tension within the band. This is one rep – execute 12-15 reps on both legs.

One-Armed Dumbbell Snatch

Hold a dumbbell using one hand and set up as you would perform a dead lift. Your feet should be positioned at least a hip-width apart and your lower back is naturally arched.

Then, you should straighten your hips and knees. While doing so, pull the dumbbell straight up in front of the body. It should reach your chest level. Flip your wrist up to face the ceiling and extend your arms straight overhead. Return the weight to the floor by reversing the motion. Execute three sets of 4 – 6 reps on both arms.

Step-Behind Lunge

When you stand, your feet should be shoulder-width apart. The arms should be positioned straight out with one hand on top of the other.

Your foot should be straight ahead, and then lunge as far as you can to the left. Lower your body into the lunge. Then, reverse while stepping behind the right leg. Put your foot a few inches to the right. You can do two sets of 8-10 reps on both legs. 

One-Legged Squat

Use a light dumbbell and hold it straight in front of you using each hand. Use a box and stand on it. Make sure the height of the box is at least one foot.

Raise your leg off the box and put it straight in front of you. Perform low squats and then return to initial position. You can execute three sets of 10 reps for each leg.

Swiss-Ball Cross Chop

Hold a dumbbell using both of your hands while lying back on a Swiss ball. Your knees should be bent in a 90 degree angle. Press the weight over your face and bend your elbows in a 90 degree angle. Do a crunch, lifting your torso off the ball while straightening your arms. Reverse the movement to return to initial position. You can perform 3 sets of 15 reps.

This string of exercises might be challenging but the results are worth it!


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