Here are a few different exercises for strength building as used by professional hockey players. Essentially, it is up to you to choose the ones that work the muscles on which you want to focus.
For this exercise you need to jump rope for between 30 seconds to a minute with your feet together. Remember not to jump too high, and try to keep your feet only a few centimetres off the ground. You can use some different techniques in rope jumping in order to get more out of the workout. For example, try to focus on balance and speed by jumping on one foot, and then switch to the other. Also, try skipping rope with one foot at a time, switching the feet between each jump. Bear in mind that these different techniques need to be done at maximum speed and for as long as you can do them. Go a little slower if you need to. You will be able to increase speed as better you get at it
Stick jumps are specifically designed for hockey players. You are required to jump back and forth over a stick. You should do every exercise for about 30 seconds to a minute.
- Both feet together: Place the stick in front of you horizontally and try jumping over it and back again with your feet together.
- Feet apart: The stick needs to be placed in front of you horizontally, and you need to jump back-and-forth, with one foot leading and the other following. It should be done in an “over, over, back, back” rhythm. Try increasing your speed after every jump.
- With one foot: Jump back and forth over the stick with only one foot, and repeat the same number of jumps with the other foot.
- Sideways: Instead of placing the stick horizontally in front of you like with the previous exercises, this time place the stick parallel to you, and with both feet together, jump sideways over the stick and back.
If you want to strengthen your buttocks and thighs, body squats are an excellent form of exercise and since most of the time during a game you will be in a semi-squatting stance, working these muscles is a really good idea. Begin the exercise by standing upright, then spread your feet shoulder width apart. Next, bend your knees at a 90-degree angle position, and position your body so it resembles sitting on a chair. In order to keep your balance, extend your arms in front of you and keep your spine straight. To complete the exercise, go back into the starting position. Try repeating this 20 times without a break.
The third part of this article highlights a few more exercise regimes you can follow.