At Hardbody Athlete, we understand that speed, strength, and power are essential for elite hockey performance. Whether you’re a youth athlete or a professional, developing maximum strength off the ice translates directly to faster sprint performance on the ice.
A recent study highlights how maximum strength and jump performance influence on-ice sprint performance in hockey players from U16 to professional levels. Let’s break down the findings and how they align with Hardbody Athlete’s high-performance training methods.
Why Strength and Power Matter in Hockey
Hockey is a game of speed. Players must explode into sprints, change direction quickly, and maintain power throughout the game. Research confirms that stronger athletes skate faster, and the key physical attributes affecting speed include:
- Maximum Strength – The stronger you are, the more force you can apply into the ice for acceleration.
- Speed-Strength – The ability to generate power rapidly (e.g., sprinting, jumping).
- Vertical Jump Performance – A direct predictor of on-ice sprint speed.
- Lower-Body Power Output – Essential for explosive starts and top-end skating speed.
The study examined 91 elite hockey players and tested their maximum strength, squat jumps, countermovement jumps (CMJ), and on-ice sprint performance (15m and 30m sprints). Results showed strong correlations between strength, jumping ability, and on-ice speed, regardless of age or experience level.
Key Findings for Hockey Athletes
- On-Ice Sprint Performance Correlates with Strength & Jumping Ability
- Players with higher max strength (tested via isometric trap bar pull) had better acceleration and top-end skating speed.
- Stronger jumps (CMJ, squat jump, loaded jump) = faster on-ice sprint times.
- Strength Differences Between Youth and Pros
- U16 players had significantly lower strength and power outputs compared to U21 and Pro players.
- The largest performance gap was found between U16 and professional players, highlighting the need for strength training during youth development.
- Training Strength and Power Enhances Hockey Performance
- Players with the highest lower-body strength had the fastest 15m and 30m sprint times.
- Strength levels remained a key predictor of on-ice performance at all levels.
How Hardbody Athlete Trains for Hockey Speed
At Hardbody Athlete, our hockey performance system integrates off-ice strength and power training to develop elite speed on the ice. Here’s how we optimize skating performance:
1. Building Maximum Strength
- Trap Bar Deadlifts & Squats – Develops raw strength for greater force production.
- Isometric Mid-Thigh Pulls – Strengthens skating muscles at key joint angles.
- Heavy Sled Pushes – Mimics the acceleration phase of sprinting on ice.
2. Explosive Power Development
- Loaded and Unloaded Jumps (CMJ, Squat Jumps, Depth Jumps) – Improves skating stride explosiveness.
- Olympic Lifts & Medicine Ball Throws – Enhances rate of force development (RFD) for faster first-step quickness.
- Plyometric Progressions – Bounding, single-leg hops, and resisted jumps to increase stride length and efficiency.
3. Translating Strength to On-Ice Speed
- Sprint Mechanics & Resisted Sprinting – Strengthen acceleration mechanics for more powerful strides.
- On-Ice Sprint Training – 15m and 30m sprint drills with video analysis to refine skating technique.
- Change of Direction & Edge Work – Improves agility, stopping power, and explosive turns.
Key Takeaways for Hockey Athletes
✔ Strength training is a must – The stronger you are, the faster you skate.
✔ Jump training improves speed – Focus on loaded and unloaded jumps to enhance on-ice acceleration.
✔ Train like the pros – The biggest difference between youth and elite players is strength and power output.
Ready to Take Your Game to the Next Level?
At Hardbody Athlete, we specialize in evidence-based strength & conditioning for hockey players. If you’re serious about getting stronger, faster, and more explosive on the ice, our elite hockey training programs will give you the edge you need.
🔥 Train Smart. Get Strong. Dominate the Ice. 🔥
📩 Contact us today to start your hockey performance training!