What’s the Best Dryland Training Approach for Improving Power in Ice Hockey Players?

Ice hockey, a game that demands both speed and power, is a true test of an athlete’s strength and endurance. A lot of this strength comes from hours spent on the ice, but there’s another crucial aspect of training that can significantly enhance a player’s performance – off-ice or "dryland" training.

Dryland training encompasses a variety of exercises designed to improve a player’s strength, speed, and endurance outside the rink. It allows players to focus on specific aspects of their game, develop skills that complement on-ice training, and condition their body to handle the rigors of this high-intensity sport. Let’s explore the best dryland training approaches that will aid in boosting power and performance in ice hockey players.

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Specialized Strength Training for Power Generation

Strength training is instrumental in improving an athlete’s performance on the ice. By focusing on developing the specific muscle groups used in hockey, players can significantly enhance their power, speed, and stability.

It’s not just about lifting weights though – it’s about implementing a training regimen that reflects the unique demands of hockey. Power in hockey often comes from the lower body, specifically the leg muscles, which drive skating speed and lateral movement. Squats, lunges, deadlifts, and other lower body exercises can help players build the strength and power they need.

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Explosive power, which is critical for quick bursts of speed and powerful shots, is often developed through plyometric exercises. These exercises, which include jumping, bounding, and sprinting, help improve muscle strength and reaction speed.

Weight lifting also plays an essential role in strength training. While heavy lifting can increase overall strength, it’s important to remember that power also comes from speed. Therefore, incorporating fast, explosive movements with lighter weights can also be beneficial.

Conditioning for Endurance and Speed

Conditioning exercises are equally important for enhancing a player’s game. These exercises improve cardiovascular fitness, allowing players to maintain their speed and strength throughout a game.

High-intensity interval training (HIIT) has proven to be particularly effective in simulating the fast-paced nature of hockey. A typical HIIT session involves short, intense periods of exercise followed by brief rest periods. This type of training can help mimic the stop-start nature of a game, improving a player’s recovery time and ability to perform at a high level for longer periods.

Additionally, agility drills can play a significant role in improving a player’s speed and quickness on the ice. Ladder drills, cone drills, and other similar exercises help enhance a player’s ability to change direction quickly and efficiently – a critical skill in hockey.

Core Stability for Better Skating and Balance

Never underestimate the importance of a strong core in ice hockey. It’s the body’s powerhouse, contributing to balance, control, and power in every move a player makes on the ice.

Exercises that strengthen the core can improve a player’s stability on the ice, enhancing their skating efficiency and control. Planks, Russian twists, and medicine ball exercises are all effective ways to strengthen the core and improve overall stability.

Sport-Specific Drills for Improved Game Performance

While general strength and conditioning exercises are essential, sport-specific drills can further enhance a player’s game performance. These exercises mimic the movements and skills used in hockey, allowing players to hone their techniques and conditioning their bodies to execute these movements more efficiently.

Shooting drills, puck handling exercises, and skating simulations are all excellent ways to enhance specific game skills. Additionally, balance and coordination drills can improve a player’s ability to maintain control of their body and the puck, particularly during high-intensity moments in a game.

Recovery and Flexibility

Finally, it’s essential to remember that recovery and flexibility play a crucial role in any training regimen. Proper recovery allows the body to heal, preventing injuries and ensuring that players are ready for their next training session or game.

Incorporating stretching and flexibility exercises into a training regimen can also improve a player’s range of motion and decrease the risk of injury. Furthermore, it can enhance a player’s agility on the ice, allowing for quicker, more efficient movements.

Ice hockey is a demanding sport, requiring a unique combination of speed, strength, and skill. With a comprehensive dryland training approach that addresses all of these areas, players can significantly improve their power and performance on the ice. Remember, consistency is key – continued training and dedication over time will yield the best results.

Program Design for Optimal Results

When it comes to implementing a successful dryland training regimen, program design is critical. For hockey players, a well-rounded approach that covers all aspects of physical conditioning is key.

Strength training should form the backbone of the program, with a focus on both overall strength and hockey-specific strength. This includes exercises that target the lower body, which is integral for achieving top speed and maintaining balance on the ice. Plyometric exercises are also crucial for developing explosive power, which can greatly enhance a player’s breakaway speed.

Apart from strength training, the program should also include conditioning exercises to improve endurance and maintain a player’s top speed throughout the game. High-intensity interval training (HIIT) is particularly effective for this, simulating the fast-paced, stop-start nature of hockey. Agility drills can further enhance speed and quickness, improving a player’s ability to change direction swiftly on the ice.

To improve balance and control on the ice, the program should include exercises that strengthen the core. This could involve a range of exercises, from planks and Russian twists to medicine ball exercises.

Finally, sport-specific drills can help improve game performance. These exercises mimic the movements used in hockey, allowing players to hone their techniques and condition their bodies to execute them more efficiently.

The Role of Decelerative Strength in Achieving Performance on Ice

Decelerative strength, or the ability to slow down or stop effectively, plays an often overlooked but critical role in the performance of ice hockey athletes. This aspect of strength conditioning enables players to change direction quickly, brake suddenly when necessary, and helps to prevent injuries that can occur due to sudden stops or falls.

This type of strength is crucial for maintaining control over stride length, an important factor in achieving breakaway speed. By incorporating exercises that target decelerative strength into their training regimen, hockey players can improve their agility and control on the ice. These exercises could include eccentric lower body exercises such as reverse lunges or single-leg Romanian deadlifts.

Moreover, building decelerative strength can also contribute to improved stability and balance, another key aspect of performance in ice hockey. This strength allows players to maintain control over their body movements, even when skating at high speeds or during moments of high-intensity gameplay.


Dryland training is a vital aspect of training for any hockey player looking to improve their power and performance on the ice. By incorporating a variety of exercises into their regimen – from strength training and conditioning exercises to core stability workouts and sport-specific drills – players can make significant strides in their game.

The role of the program design in the training is significant. It should not only target the development of strength, speed, and endurance but also cater to the unique demands of ice hockey, including the development of decelerative strength and stride length control.

However, even the most comprehensive training program won’t yield results overnight. Dedicated, consistent effort is required over time. A well-designed, balanced program coupled with dedication and perseverance will offer the best opportunities for hockey athletes to achieve their top speed and overall performance on the ice. Remember, it’s not just about working harder, but working smarter.