At Hardbody Athlete, we train elite hockey players to maximize their potential through evidence-based strength and conditioning. A well-structured training program is essential for developing speed, power, endurance, and resilience against injuries—key factors for excelling in hockey.
A recent article by Steve Nightingale, published in the Strength & Conditioning Journal, outlines a comprehensive strength and conditioning approach for ice hockey players. This post breaks down the key takeaways and how we apply them at Hardbody Athlete to develop the next generation of dominant hockey players.
Why Strength and Conditioning is Crucial for Hockey Players
Ice hockey is a high-intensity, intermittent sport that demands speed, acceleration, power, endurance, agility, and contact durability. Players frequently shift between explosive sprints and intense battles for the puck, making off-ice training just as important as on-ice performance.
Despite varying resources across different levels of hockey, every serious athlete must prioritize off-ice training to:
✅ Improve skating speed and explosiveness
✅ Build strength for physical battles
✅ Reduce the risk of injuries
✅ Enhance endurance for late-game performance
Key Areas of Hockey Strength and Conditioning
The article highlights three essential elements for an elite hockey training program:
1. Strength and Power Development
- Maximum strength correlates with faster skating speed and better acceleration.
- Hockey players need lower-body power for explosive strides, making squats, deadlifts, and plyometrics essential.
- Upper-body strength improves shot power and physicality during gameplay.
- Recommended exercises:
- Trap bar deadlifts
- Front and back squats
- Bulgarian split squats
- Hang cleans
- Medicine ball rotational throws
At Hardbody Athlete, we integrate undulating periodization to develop maximum strength in the off-season, then transition to power and speed training as the season approaches.
2. Conditioning for Game Readiness
- Hockey is an anaerobic sport with high-intensity shifts lasting 30-90 seconds.
- The body primarily relies on the phosphagen and glycolytic energy systems, requiring short, explosive bursts with active recovery between shifts.
- Conditioning should mimic game demands:
- Sprint intervals (20-30m sprints)
- Slide board drills (to replicate lateral skating mechanics)
- High-intensity cycling for recovery between shifts
At Hardbody Athlete, our sled sprints and assault bike protocols are specifically designed to develop game-speed endurance without unnecessary fatigue.
3. Injury Prevention and Mobility
- Hockey players are highly susceptible to groin, knee, and shoulder injuries due to the biomechanics of skating and the physical nature of the game.
- Strength imbalances, particularly weak adductors vs. abductors, contribute to common injuries.
- A structured warm-up and mobility program is essential for durability.
- Key focus areas:
- Hip and groin strength: Copenhagen planks, adductor squeezes
- Ankle mobility: Banded dorsiflexion drills
- Rotational core stability: Pallof presses, medicine ball throws
At Hardbody Athlete, we emphasize functional movement screens to identify weaknesses and create individualized prehab programs.
Periodization for Hockey Players: A Year-Round Approach
The article outlines a structured, periodized training plan that aligns with the hockey season:
- Off-Season (Max Strength & Power):
- Focus on building absolute strength with heavy lifts (3-5 reps)
- Include Olympic lift variations and loaded plyometrics
- Conditioning: High-intensity sprint work
- Pre-Season (Speed & Power Focus):
- Shift from maximal strength to power and speed training
- Lower rep ranges (3-4 reps) with higher bar speed
- Reactive plyometrics to improve first-step quickness
- In-Season (Maintenance & Recovery):
- Reduce training volume but maintain intensity
- Focus on mobility, prehab, and recovery-based conditioning
At Hardbody Athlete, we customize weekly training cycles to match an athlete’s seasonal demands, ensuring peak performance when it matters most.
Train Like an Elite Hockey Player at Hardbody Athlete
This research reinforces what we implement daily at Hardbody Athlete—a scientifically backed, progressive strength and conditioning system that builds elite hockey players. Our structured warm-ups, strength training, and speed-focused conditioning ensure athletes stay ahead of the competition while reducing injury risk.
If you or your athlete are ready to take hockey performance to the next level, join Hardbody Athlete for a customized, results-driven training experience.
📩 Contact us today to get started!