This Article is About
leg workouts
marathon runners
muscle fibres
leg muscles
workout plan
muscle cells
central nervous system
hockey training
heavy weights
hockey players
body strength
different stages
Leg Workouts For Hockey
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Leg Workouts for Hockey

As I'm sure you are well aware, your leg muscles are being used at all times on the ice. The ability to strengthen and develop a more powerful lower body will allow you to skate faster and be stronger on your feet. This can be easily accomplished through off ice hockey training. If you are determined to increase your ability and take your game to the next level, read on. 

Everyone knows Crosby for being one of the best hockey players on the planet. What people often don't realize is that his lower body is incredibly strong. They accredit his game to his skill alone, although that is a major factor, his lower body strength allows him to protect the puck, accelerate quickly and give him more oppurtunities to utilize his skill. 

Through proper leg workouts, you will be able to have many more scoring chances, and increase your overall ability on the ice. There are three different stages to a workout plan, size (getting bigger), strength and power. 

Size is the first phase you go through during the off season. People often misunderstand what causes your muscles to get bigger. When lifting weights, your muscle cells tear (in a good way) and when they rebuild themselves, they rebuild bigger than before. So the more your muscles tear in a workout, they bigger they rebuild. In order to put the most strain on your muscles, you should be doing 3 sets of 12 reps. Doing more reps causes your muscles to use your slow twitch muscle fibres and they do not get bigger. That is why marathon runners and any other long distance sport competitors are usually skinny. 

Strength is the second phase. Your muscles are bigger, now its time to get them strong. Strength is developed through lifting heavy weights, 1-5 reps. This forces your central nervous system to generate as much power as it can. 

Power is the third phase. This is developed through 6-8 reps of explosive exercises. 

Leg workouts should not be done on consecutive days, try to leave a day in between for upper body, rest, whatever else you'd like to do. You are going to need some specific workout equipment to tend to your training program. Hockey players cannot train like body builders... you need to have the right workout plan with the right equipment to utilize it properly. Don't cut your on ice potential short because you didn't have the proper equipment during the off season. You will need a barbell, plates, dumbbells, stability ball and a sled.

Monday:  Front Squat  One legged Squat Sled pushes

Wednesday:  Dead Lift Glute Ham Raises Stability Ball Hamstring Curls

Friday:  Hang Clean Split Lunges on Stability Ball or Bench Wide Stance Squats

The rep confguration depends on what phase of your workout program you are in. Each phase should be about 3 weeks (during the off season). During the season, focusing on power or size is more important. It will keep you in top shape on the ice. 

You should be changing up the exercises every few weeks so your body does not get used to your workout plan. This will lead to increased performance and bigger gains. There is usually one major exercise such as the Front Squat, Dead Lift and Hang Clean. These should be done with a barbell and plates. The others can be done with dumbells or a barbell. 

Other leg exercises can include: Hamstring Curls, Walking Lunges, Push Press, Leg Press, Leg extensions, Step Ups, Calf Raises and others. 

Note: The workouts above should not be the only aspect to your off ice training. You should also be focusing on speed, plyometrics, flexibility and cardio. 

Focusing on your lower body workouts will allow you to skate faster, accelerate harder and protect the puck better. It will also help you prevent injuries. It will help take your game to the next level! 

Good luck and train hard!

Coach

 


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