Having the right kind of leg strength is essential for any hockey player, especially if they want to maintain their competitive edge.

Hockey involves a lot of running, jumping, and lunging – all of which require strong legs to perform effectively.

Leg workouts can help hockey players increase their speed, agility, and explosiveness on the ice.

In this article we'll explore the benefits of leg workouts for hockey players, as well as some types of exercises and sample workouts that are ideal for the off-season and in-season.

So lace up those skates; it's time to hit the gym!

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 Types of Leg Exercises

Leg exercises are an essential part of any hockey player's workout routine.

Not only do they help to build strength and power, but they also improve agility and balance, which are key components of the game.

There are a variety of different leg exercises that you can incorporate into your workout plan, including squats, lunges, step-ups, and calf raises.

• Squats target all the major muscles in your lower body and can be done with weights or just your body weight for a more challenging workout.
• Lunges help to build stability in the hips and thighs while strengthening your quads and glutes.
• Step-ups are great for improving coordination as well as endurance since you have to lift one foot off the ground at a time during this exercise.
• Calf raises target the small muscles in your calves which are important for skating movements on the ice.

Whichever leg exercises you choose to include in your workout plan, make sure that you focus on proper form to avoid injury.

With consistent training and dedication, these exercises will help you take your game to the next level!

1. Squats

Squats are an incredibly effective exercise for hockey players looking to increase their strength and power.

Not only do they target all the major muscles in your lower body, but they also help with balance and coordination, which are essential components of the game.

To do a proper squat, begin standing up straight with feet slightly wider than shoulder-width apart and toes pointed slightly outward.

From there, bend your knees while keeping your chest lifted and back straight as you lower yourself down until your thighs are parallel to the ground.

Then press through your heels to stand back up again.

You can add weights or medicine balls to make it more challenging if needed. Remember to keep form at the forefront of your mind as you go through each rep - bad form could lead to injury! 

2. Lunges

Lunges are a great exercise for hockey players looking to increase strength and power.

Lunges target all the major muscles in your lower body, including your glutes, quads, and hamstrings.

They also help improve balance and coordination, which are essential components of the game.

To do a proper lunge, start by standing with your feet hip-width apart and hands on hips.

Then step forward with one foot and lower yourself down until both knees reach 90 degrees.

Make sure that your front knee is aligned over your toes and not past them - this will help prevent any injuries!

Finally, press through your heel to stand back up again.

Repeat this same motion with the other leg and focus on keeping good form throughout each rep.

 

3. Step-Ups

Step-ups are an excellent leg workout for hockey players looking to increase power and explosiveness.

They target the same muscles as lunges, but also work your core and stabilizer muscles for added stability.

To do a proper step-up, start by standing in front of a bench or box that is about knee-height.

Step up with one foot onto the bench, pushing through your heel to stand straight up on top of it.

Bring the other foot up so you are standing on top with both feet.

Then carefully step back down with one foot at a time until you’re back in the starting position.

Make sure to keep your chest high, your core tight, and your eyes forward throughout each rep. 

4. Single-Leg Strength Drills

Single-leg strength drills can significantly improve power and agility on the ice by targeting all the muscles in each leg along with core and stabilizer muscles.

This will result in a more balanced strength overall.

To perform a single-leg strength drill, begin by standing on one foot with the other foot off the ground.

Gradually lean forward and extend your arms and legs out to the sides while keeping your chest lifted and core tight with each repetition.

To increase the difficulty, you can add weights or resistance bands once you feel more comfortable with the exercise. 

Regular practice of single-leg strength drills will help improve your balance and stability while playing hockey, so make sure to incorporate them into your routine!

5. Reverse Lunges

Reverse Lunges are an excellent leg workout for hockey players who want to increase their agility and speed on the ice.

This exercise engages both your quadriceps and glutes, giving you a total lower body workout.

To do a reverse lunge, start by standing with your feet hip-width apart.

Take a large step backwards with one foot, then lower yourself down until both knees form 90 degree angles.

Make sure to keep your chest up as you lower and push through your front heel to return back to the starting position.

You can also add weights or resistance bands for an extra challenge.

6. Trap Bar Deadlifts

Trap Bar Deadlifts are one of the best leg exercises for hockey players who want to increase their power and explosiveness on the ice.

This exercise targets all of your major lower body muscles, including your quads, hamstrings and glutes.

To do a trap bar deadlift, set up with your feet slightly wider than hip-width apart with your toes pointed outwards.

Grip the handles of the trap bar and keep your back flat as you lift the bar from the ground to hip level.

Make sure to keep your knees slightly bent throughout the movement and drive through your heels on the way up.

Trap bar deadlifts will help you develop explosive power so you can skate faster and hit harder on the ice - add them into your routine today!

7. Plyometric Exercises

Plyometric exercises are a great way for hockey players to build power and speed on the ice.

These explosive movements target all of your major muscles, including your quads, hamstrings and glutes.

A few examples of plyometric exercises include box jumps, single-leg hops and lateral bounds.

To get started with these exercises, start by choosing a height that you feel comfortable jumping onto or hopping over.

Begin by jumping onto the box or hopping in one direction then quickly reverse the direction as soon as you land. 

8. Lateral Movement Drills

Lateral movement drills are a great way for hockey players to improve their agility on the ice.

These exercises involve moving sideways, and they can help you to quickly transition from one direction to the next while skating.

To get started with lateral movement drills, you can practice shuffling, carioca or crossover steps.

Shuffling steps involve taking quick, small steps in one direction, while carioca and crossover steps involve crossing your legs as you move side-to-side.

As you practice these drills, focus on staying low to the ground and pushing off with your toes as you move from side-to-side.

9. Core Training Exercises

Core training exercises are essential for any hockey player looking to improve their performance on the ice.

Core strength is important for stability and balance, as well as maintaining proper posture while skating.

To work on your core, try exercises such as planks, mountain climbers, crunches and Russian twists.

These exercises will help to strengthen your abdominal muscles and increase your overall core strength.

Additionally, be sure to focus on breathing throughout each exercise as this will ensure that you get the most out of your workout and make the exercises more effective. 

10. Calf Raises

Calf raises are a great exercise for building calf strength and endurance.

They are important for hockey players who need to be able to skate for extended periods of time.

To perform a proper calf raise exercise, you should stand on a raised platform or step with the balls of their feet firmly planted on the edge of the platform.

You then slowly lower your heels below the level of the platform, feeling a stretch in your calves.

Then raise your heels as high as possible, holding the contraction for a second before slowly lowering back down to the starting position.

It's important to perform the exercise in a slow and controlled manner, and to avoid bouncing or jerking movements.

Gradually increasing the weight or resistance used for the exercise can help the athlete build calf strength and endurance over time..

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Range of Motion & Starting Position Basics for Hockey Leg Workouts

Incorporating proper range of motion and starting position basics are key factors for successful leg workouts among hockey players.

Achieving full range of motion during exercise helps prevent injuries and allows for maximum results, while a comfortable starting position allows for proper form.

While performing leg workouts, ensure you are moving through a full range of motion and begin in a comfortable standing or seated position.

Keep your back straight, head up, and spine and neck aligned throughout the exercise.

Prioritizing proper range of motion and starting position can increase the effectiveness of your workouts while reducing the risk of injury.

By focusing on proper range of motion and starting position during your leg workouts, you’ll be able to maximize the effectiveness of each exercise while reducing the risk of injury.

Now that you have a better understanding of these basics, let’s take a look at another important element: proper body alignment and posture!

 

Proper Body Alignment and Posture

Maintaining proper body alignment and posture is crucial when performing leg workouts, as it can prevent injury and enhance results.

To ensure proper alignment, begin by standing with your feet shoulder-width apart, keeping your head up, back straight, and knees slightly bent.

Relax your shoulders, avoiding hunching forward or lifting them up.

Maintaining correct posture throughout the exercise will help engage your core and avoid straining other parts of your body.

Focusing on proper body alignment and posture while performing leg workouts can maximize the effectiveness of each exercise while reducing the risk of injury.

Maintaining Good Form Throughout the Exercise Movements

Maintaining good form during exercise movements is vital to achieve optimal results and prevent injuries that can hinder your progress.

The focus should be on the movement pattern instead of the weight lifted.

Maintaining a neutral spine with an engaged core throughout the exercise is crucial. Keep your shoulders down and back, chest up, and knees slightly bent.

Practice slow, controlled movements with continuous control of the weight. If you feel any discomfort, stop immediately and adjust your posture.

Prioritizing proper form during exercise movements can maximize the effectiveness of each workout while reducing the risk of injury.

Working Out During the Off-season vs. During the Hockey Season

During the hockey season, it can be difficult to fit in time for a good workout.

With practice and games taking up the majority of your time, it's important to focus on training that will have the greatest impact on your performance.

Off-season workouts are great for building strength, power, and endurance – All essential components of success on the ice.

However, during the season you should focus more on corrective exercises and mobility drills that will help you stay healthy throughout the year.

Workouts during this time should also be shorter in duration and involve less overall volume to avoid fatigue and injury.

By taking a focused approach to working out both during the offseason and regular season, you can maximize your performance while staying healthy!

By staying focused on your specific needs during the season and offseason, you can optimize your performance and stay healthy. Ready to take it up a notch?

Check out our Sample Off Season Lower Body Workout For Hockey Players for some great exercises to get you in game shape!

Sample Off-Season Lower Body Workout For Hockey Players

Hockey players need to stay in top physical shape during the off-season if they want to maximize their performance when the season starts.

A great way to do just that is with a sample off-season lower body workout designed specifically for hockey players.

This type of workout should focus on building strength, power and endurance.

The Sample Off Season Lower Body Workout For Hockey Players includes exercises like squats, lunges, step-ups, hip thrusts, and lateral jumps.

These exercises will help you develop both power and endurance for better performance on the ice.

Additionally, these workouts can help improve your speed, agility, and flexibility which are all important aspects of playing hockey at an elite level.

By incorporating this sample off-season lower body workout into your training routine, you’ll be able to take your game to the next level while also avoiding fatigue and injury during the regular season.

So don’t wait - start using this sample off-season lower body workout today to ensure you're making the most out of every practice and game!

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Sample 2 Day Per Week Workout:

Day 1:

1. Squats - 4 sets x 8 reps
2. Lunges - 3 sets x 10 reps (each leg)
3. Single-leg deadlifts - 3 sets x 12 reps (each leg)
4. Reverse lunges - 2 sets x 15 reps (each leg)
5. Plyometric box jumps - 3 sets x 8 reps
6. Lateral movement drills - 3 sets x 30 seconds (each direction)
7. Plank - 3 sets x 30 seconds

Day 2:

1. Trap bar lunges - 4 sets x 8 reps
2. Step-ups - 3 sets x 10 reps (each leg)
3. Bulgarian split squats - 3 sets x 12 reps (each leg)
4. Single-leg calf raises - 2 sets x 15 reps (each leg)
5. Plyometric lateral bounds - 3 sets x 8 reps
6. Core rotations - 3 sets x 12 reps (each side)
7. Side plank - 3 sets x 30 seconds (each side)

Perform this workout plan twice a week, with at least one day of rest between each session.

Ensure you use a weight that challenges you, but that you can perform with good form.

As you progress, consider increasing the weight, reps, or sets to continue challenging your body.

Remember to warm-up thoroughly before starting any workout and to stretch and cool down after.

Also, consult with a healthcare professional or certified trainer before starting any new exercise program to ensure it's safe for you.

Sample 4 Day Full Body Workout:

Day 1: Upper Body

1. Bench Press - 4 sets x 8 reps
2. Lat Pulldowns - 3 sets x 10 reps
3. Overhead Press - 3 sets x 12 reps
4. Bent Over Rows - 2 sets x 15 reps
5. Bicep Curls - 3 sets x 8 reps
6. Tricep Extensions - 3 sets x 8 reps
7. Plank - 3 sets x 30 seconds

Day 2: Lower Body

1. Squats - 4 sets x 8 reps
2. Lunges - 3 sets x 10 reps (each leg)
3. Single-leg deadlifts - 3 sets x 12 reps (each leg)
4. Reverse lunges - 2 sets x 15 reps (each leg)
5. Plyometric box jumps - 3 sets x 8 reps
6. Lateral movement drills - 3 sets x 30 seconds (each direction)
7. Plank - 3 sets x 30 seconds

Day 3: Rest

Day 4: Upper Body

1. Dumbbell Flys - 4 sets x 8 reps
2. Seated Cable Rows - 3 sets x 10 reps
3. Arnold Press - 3 sets x 12 reps
4. Pull-ups - 2 sets x 15 reps
5. Hammer Curls - 3 sets x 8 reps
6. Skull Crushers - 3 sets x 8 reps
7. Side Plank - 3 sets x 30 seconds (each side)

Day 5: Lower Body

1. Trap bar lunges - 4 sets x 8 reps
2. Step-ups - 3 sets x 10 reps (each leg)
3. Bulgarian split squats - 3 sets x 12 reps (each leg)
4. Single-leg calf raises - 2 sets x 15 reps (each leg)
5. Plyometric lateral bounds - 3 sets x 8 reps
6. Core rotations - 3 sets x 12 reps (each side)
7. Side plank - 3 sets x 30 seconds (each side)

Day 6-7: Rest

Get Started!

Perform this workout plan twice a week, with at least one day of rest between each session.Ensure you use a weight that challenges you, but that you can perform with good form.

As you progress, consider increasing the weight, reps, or sets to continue challenging your body.

Remember to warm-up thoroughly before starting any workout and to stretch and cool down after.

Also, consult with a healthcare professional or certified trainer before starting any new exercise program to ensure it's safe for you.

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