Hockey is a brutal blend of power, speed, and coordination. Yet many players still follow bodybuilding-style workouts that don’t transfer well to the ice. It’s time to rethink training for the modern hockey athlete.

The Problem with Traditional Lifting

Most gym-goers follow split routines (chest day, arm day, etc.) focused on aesthetics. While this builds muscle, it doesn’t build function. Hockey demands multi-joint power, rotational strength, and stability — not isolated curls.

What Hockey Players Really Need

1. Explosive power (for starts, hits, and shots)
2. Rotational strength (for shooting and puck handling)
3. Lower body drive (for skating)
4. Core stability (for balance and change of direction)
5. Grip strength (for stick control and battling)

Best Strength Exercises for Hockey

1. Trap Bar Deadlift

• Builds hip and knee drive
• Safer for the lower back

2. Bulgarian Split Squats

• Single-leg strength = balance and skating stride

3. Chin-Ups / Pull-Ups

• Upper-body pulling = battling along boards

4. Landmine Rotations

• Train torso rotation for shots

5. Plank Row / Renegade Rows

• Anti-rotation core control

6. Hip Thrusts

• Glutes are the engine of your stride

Incorporating Calisthenics and Streetlifting

Streetlifting, a form of weighted calisthenics, can complement traditional strength training:

• Weighted dips: Chest, triceps, and shoulder stability
• Weighted pull-ups: Pure pulling power with core tension
• Muscle-ups (advanced): Explosive upper-body coordination

These compound bodyweight movements build usable strength that translates directly onto the rink.

Programming Tips

• Train strength 3x/week in the off-season
• Focus on low reps (3-6) for power lifts
• Superset core or mobility work between sets
• Don’t neglect in-season maintenance (1-2 sessions/week)

Recovery Matters

Strength without recovery equals injury. Hockey players must prioritize:

• 7-9 hours of sleep
• Hydration
• Foam rolling and massage
• Active recovery days (light cardio, mobility)

Nutrition Support

• Protein: 1.6-2g/kg of body weight
• Creatine: For repeat power efforts
• Collagen + vitamin C: Supports joints and tendons

Final Thoughts

If you want to play harder, longer, and stay injury-free, your training needs to reflect the demands of the sport. Ditch the mirror-focused workouts and train like an athlete. Whether you’re hitting in Leeds or sprinting down the ice in Sheffield, build your strength with purpose.

In the gritty rinks of northern England and Scotland, hockey is more than a game — it’s a test of character. From early morning practices in freezing rinks to battling seasoned opponents, players are forged in adversity.

What is Mental Toughness?

Mental toughness is the ability to remain focused, confident, and resilient under pressure. It’s what separates players who crumble when down a goal from those who step up and lead a comeback.

The Northern Mindset

Northern hockey players often train in less-than-ideal facilities, with fewer resources and less media attention. But that environment breeds hunger. They grow up facing physical play, harsh conditions, and relentless competition.

This environment builds:

• Grit: The willingness to push through discomfort
• Composure: Staying calm during high-pressure plays
• Accountability: Owning mistakes and bouncing back
• Focus: Ignoring distractions and sticking to the game plan

How Coaches Instill Resilience

Coaches in the North use unique methods to build mental strength:

• Simulation Drills: Practice high-stress scenarios like penalty kills or trailing with minutes left
• Failure Acceptance: Creating environments where mistakes are learning tools, not shameful events
• Leadership Rotation: Letting different players lead drills to foster responsibility

Off-Ice Tools for Mental Strength

1. Visualization: Athletes mentally rehearse successful plays before games
2. Journaling: Tracking performance and emotions to identify patterns
3. Breathwork & Meditation: Helps regulate heart rate and focus
4. Cold Exposure: Builds mental discipline through controlled stress

Dealing with Loss and Injury

Hockey’s physical nature means injuries are inevitable. So is losing. The mentally tough player doesn’t deny these experiences but learns from them.

Post-injury recovery often includes not just physiotherapy, but mental coaching to overcome fear and rebuild confidence.

Parents & Community Support

Northern hockey culture thrives on community. Families drive players across counties, organize fundraisers, and form tight-knit teams. This support system provides emotional safety nets that encourage players to take risks and grow.

Stories from the Ice

Several standout players from Manchester and Leeds clubs shared stories of long losing streaks, broken bones, or being cut from teams — and how they returned stronger.

Their advice? “Stay focused on what you control. Show up. Outwork everyone.”

Conclusion

Mental toughness isn’t built overnight. It’s shaped through years of challenge, community, and conscious effort. In Northern hockey, adversity is part of the journey — and overcoming it is part of the identity.

Skating speed in hockey isn’t just about natural talent. It’s the product of explosive strength, technique, timing, and smart training. For players in the UK’s northern leagues, where rink time is often limited and competition is fierce, optimizing off-ice and on-ice training is key to staying ahead.

Understanding the Mechanics of Skating

At its core, skating involves rapid force production from the glutes, hamstrings, quadriceps, and calves. Unlike running, which is vertical in nature, skating requires powerful horizontal force and edge control. Acceleration in hockey depends on the player’s ability to generate that force quickly and repeatedly.

Key biomechanical elements include:

• Forward lean to drive momentum
• Knee flexion to load the legs for explosive push-off
• Ankle mobility to maintain optimal blade contact
• Core stability to transfer power effectively

The Importance of Explosiveness

Explosiveness refers to the rate at which you can develop force. In hockey, it determines how quickly you can reach your top speed, change direction, or recover after a collision. The faster your neuromuscular system can fire, the faster you move.

Players who lack explosiveness often struggle to win puck battles, close gaps, or break away from defenders. In contrast, explosive players command the game.

Off-Ice Drills to Improve Speed

Because ice time is limited, many players train explosiveness off the ice. Here are proven drills:

1. Broad Jumps: Builds horizontal power. Focus on distance and soft landings.
2. Sled Pushes/Pulls: Great for developing leg drive and resistance speed.
3. Trap Bar Deadlifts: Improves hip and knee extension power.
4. Hip Thrusts: Targets the glutes directly, which are crucial for skating force.
5. Single-Leg Box Jumps: Promotes stability and power through each leg independently.

On-Ice Techniques for Speed Gains

While off-ice work builds the engine, on-ice sessions are where you refine control and efficiency.

• Edge work drills: Use cones to challenge balance and direction change
• Overspeed skating: Skating with light resistance bands or harnesses
• Sprint intervals: 20-30 meter explosive starts from static positions
• Crossover acceleration: Practice powerful crossovers around tight turns

Mobility and Recovery

Explosive athletes need excellent mobility, especially at the hips and ankles. Tight muscles create energy leaks. Daily dynamic stretching and post-workout mobility routines can preserve range of motion.

Equally important is recovery. Overtraining can dampen neuromuscular output. Ensure 48 hours between intense sprint sessions and prioritize sleep, hydration, and protein intake.

Nutrition Tips for Speed

Speed training demands fuel. Hockey athletes should focus on:

• Complex carbohydrates for glycogen
• Lean protein for muscle repair
• Creatine monohydrate to support explosive power
• Omega-3s to reduce inflammation

Final Word

Skating speed isn’t just for the naturally gifted. With focused training, even average skaters can become explosive threats on the ice. Start with a structured plan, prioritize recovery, and build consistency. Remember: speed wins games.