Are you ready to see what it takes to lace up the skates? Hockey Anatomy will show you how to improve on-ice performance by increasing muscular strength and optimizing efficiency of every movement.
Dr. Michael Terry, the team physician for the NHL’s Chicago Blackhawks, and Paul Goodman, the strength and conditioning coach for the Chicago Blackhawks, share 96 of the most effective hockey exercises, each with step-by-step descriptions and full-color anatomical illustrations to show the muscles in action. You’ll also find 68 exercise variations to increase difficulty, add complex movements, or simply change up your routine.
Hockey Anatomy goes beyond the exercises by taking you onto the ice and into the action. Illustrations of the muscles involved in shooting, passing, and stopping the puck show you how the exercises are fundamentally linked to hockey performance. No matter your position, or your hockey skill set, there is something here for you.
You’ll also go into the training room to explore the anatomy of common injuries as well as exercises for minimizing and recovering from such setbacks.
Hockey Anatomy is essential reading for players, coaches, trainers, and fans of the sport. If you love the action and artistry of hockey, you are going to love this book.
Chapter 1. The Hockey Player in Motion
Chapter 2. Strength
Chapter 3. Power
Chapter 4. Speed
Chapter 5. Agility
Chapter 6. Mobility
Chapter 7. Balance
Chapter 8. Core Stability
Chapter 9. Injury Rehabilitation
Michael Terry, MD, is the head team physician for the Chicago Blackhawks and a team physician for Northwestern University Athletics and the U.S. Olympic volleyball team. He is also the sports medicine program director and the Dr. Charles and Leslie Snorf Professor of Orthopedic Surgery at Northwestern University.
Terry graduated with honors from the University of Illinois with a degree in mechanical engineering and a concentration in bioengineering. He then attended the University of Chicago Pritzker School of Medicine, where he again graduated with honors and received the top honor in surgical specialties and in clinical medicine.
Terry completed a residency at Cornell University's prestigious Hospital for Special Surgery, where he was part of a team that was awarded one the most coveted research awards in shoulder surgery, the Neer Award. He then traveled to Vail, Colorado, for his sports medicine fellowship at the renowned Steadman Hawkins clinic.
Prior to joining the team at Northwestern, Terry was a faculty member at the University of Chicago. While there, he performed research and maintained a very busy practice in sports medicine and shoulder surgery. His medical school students selected Terry as their favorite faculty member.
Paul Goodman is the strength and conditioning coach for the Chicago Blackhawks and is responsible for preparing yearlong on- and off-ice training regimens for all players within the organization. He also works in conjunction with the sports medicine staff by assisting in the rehabilitation process for injured athletes.
Goodman joined the Blackhawks after serving six years as head strength and conditioning coach at the University of Vermont (UVM). In 2006, the National Strength and Conditioning Association (NSCA) named Goodman the State/Provincial Director of the Year, and he also was a finalist for the NSCA’s College Strength and Conditioning Coach of the Year award. In addition to UVM, Goodman also spent time with USA Women’s Hockey and the New York Rangers.
Goodman is a 1996 graduate of the University of Wisconsin, and he received his master’s degree in 2002 while serving as a member of the Wisconsin Badgers’ strength and conditioning staff. He achieved a second master’s degree in applied exercise science from Concordia University of Chicago, where he is currently in pursuit of his PhD in health and human movement.
“Paul Goodman is always striving to perfect his craft on player development. He’s committed to maximizing results. Paul has one goal in mind, not only for himself, but his players as well... to be the best! In Hockey Anatomy, he shares that expertise with you.”
Patrick Kane, Right Wing for the Chicago Blackhawks (National Hockey League)
Executing the Heiden Squat
Hockey, and specifically skating, relies on joint angles. The Heiden squat puts the lower extremities into an extreme position.
Execution
- Assume a squat base with feet shoulder-width apart.
- Lower the chest until it is parallel to the ground.
- Clasp the hands behind the back at the lumbar spine.
- Keeping the chest down, squat by bending the knees to lower the body.
- Descend and ascend rapidly during each squat.
Muscles Involved
Primary: Quadriceps (rectus femoris, vastus lateralis, vastus medialis, vastus intermedius), gluteus maximus, gluteus medius
Secondary: Hamstrings (semitendinosus, semimembranosus, biceps femoris), erector spinae (iliocostalis, longissimus, spinalis), gastrocnemius, soleus
Hockey Focus
Hockey, and specifically skating, relies on joint angles. The Heiden squat puts the lower extremities into an extreme position. It enables the body to accumulate high levels of lactic acid and bend correctly at the hips, knees, and ankles at the same time. The chest-down position limits the range of motion in order to keep stress on the lower limbs. It also strengthens the lower lumbar spine, which maintains proper skating posture when the chest is brought upright.
Variation
Lateral Heiden Squat
Assume the same starting position as the Heiden squat. On each squat, step slightly out to the side to widen the base and then return to the starting stance.
Strength, power, speed, and agility on the ice
Strength—resisting or imposing a force—is essential for a variety of reasons and critical to the success of hockey athletes.
Strength—resisting or imposing a force—is essential for a variety of reasons and critical to the success of hockey athletes. Strength is required in every battle along the boards, in every stride while skating, in every change of direction on the ice, and in every shot. Stronger athletes won't win every battle, but strength puts them in a better position every time they enter one.
Because strength is the maximum force one can exert on an object, it becomes clear how the stronger athlete has the advantage in a battle along the boards. As two players push against each other on the ice to win the puck, the stronger athlete will move the weaker one as he wishes, if all else is equal, allowing him to win the battle. It may be less clear how strength benefits hockey players in other facets of the game, but if other hockey activities are broken down to the movements required to perform those activities, it becomes clearer.
Skating is a complex activity, but in its most basic deconstruction, it is a series of muscle contractions that generate the force to move the skater across the ice. The stronger those muscle contractions are, the more force they generate and the greater the acceleration of the skater will be. Once again, the stronger athlete has the advantage over the weaker one.
Strength, power, and speed are all interrelated, but it's important to understand the differences between them. Power is the development of force over a period of time. The athlete who can generate the maximum force in the shortest time is the most powerful athlete. This translates into explosiveness on the ice. The more powerful athlete is the more explosive athlete.
Power and explosiveness are beneficial in just about every aspect of hockey as well. When changing direction or taking off for a loose puck, the more powerful athlete will be able to generate his or her maximum force more quickly, which translates to a more explosive first few strides and the advantage over a less powerful athlete. A more powerful goalie will push from post to post faster than a less powerful goalie, allowing him to potentially stop more shots and ready himself quicker, giving him the advantage as well.
A final example of the benefits of power is shooting. A more powerful athlete can generate force on her stick and transmit it to the puck faster than a less powerful one. This allows the more powerful athlete to shoot a harder shot in a shorter time.
Both power and strength are required to generate speed. Speed in hockey is seen clearly in skating. The faster skater has the advantage. Speed is evident in other aspects of the game, however. Stick speed is as important to defensemen, forwards, and goalies as well. Perhaps nowhere is this more easily seen than during the face-off. The player with the fastest stick speed will win more face-offs than his or her slower opponent.
Agility is the ability to perform the required tasks in a coordinated fashion quickly and easily. Agility differentiates a great puck handler from a mediocre one. Agility is required all the time in hockey in other ways, too. Skaters must make coordinated adjustments countless times while moving down the ice. The requirement for agility when skating multiplies while making contact with an opposing player or battling for a puck. Goalies adjust their position multiple times each time the puck is in their zone and often several times during each shot. The more agile athlete will have an advantage in almost all aspects of the game.
The anatomy of flying
A player will experience multiple changes of tempo when playing. It is important to be able to change tempo and achieve maximum speed as quickly as possible, but it is also important to improve that top speed.
Execution
- Assume a two-point starting stance with the feet staggered.
- On a command or when ready, begin to jog forward.
- Gradually build up speed until you hit a marker on the ground or on a verbal or visual command to run at full speed.
- Continue to run at top speed until you hit another marker or are signaled to decelerate. You can alter the length of the build-up and the length of the sprint as your fitness level and level of comfort with the exercise improve.
- Be sure you have plenty of room to decelerate.
Muscles Involved
Primary: Quadriceps (rectus femoris, vastus lateralis, vastus medius, vastus intermedius), hamstrings (semitendinosus, semimembranosus, biceps femoris), gluteus maximus, gastrocnemius, soleus, tibialis posterior, peroneals, tibialis anterior, iliopsoas, tensor fasciae latae, sartorius, adductor longus, adductor brevis, adductor magnus, pectineus
Secondary: Internal oblique, external oblique, transversus abdominis
Hockey Focus
A player will experience multiple changes of tempo when playing. It is important to be able to change tempo and achieve maximum speed as quickly as possible, but it is also important to improve that top speed. This type of overspeed training develops stride length off the ice, thereby enhancing speed on the ice.
Executing the Heiden Squat
Hockey, and specifically skating, relies on joint angles. The Heiden squat puts the lower extremities into an extreme position.
Execution
- Assume a squat base with feet shoulder-width apart.
- Lower the chest until it is parallel to the ground.
- Clasp the hands behind the back at the lumbar spine.
- Keeping the chest down, squat by bending the knees to lower the body.
- Descend and ascend rapidly during each squat.
Muscles Involved
Primary: Quadriceps (rectus femoris, vastus lateralis, vastus medialis, vastus intermedius), gluteus maximus, gluteus medius
Secondary: Hamstrings (semitendinosus, semimembranosus, biceps femoris), erector spinae (iliocostalis, longissimus, spinalis), gastrocnemius, soleus
Hockey Focus
Hockey, and specifically skating, relies on joint angles. The Heiden squat puts the lower extremities into an extreme position. It enables the body to accumulate high levels of lactic acid and bend correctly at the hips, knees, and ankles at the same time. The chest-down position limits the range of motion in order to keep stress on the lower limbs. It also strengthens the lower lumbar spine, which maintains proper skating posture when the chest is brought upright.
Variation
Lateral Heiden Squat
Assume the same starting position as the Heiden squat. On each squat, step slightly out to the side to widen the base and then return to the starting stance.
Strength, power, speed, and agility on the ice
Strength—resisting or imposing a force—is essential for a variety of reasons and critical to the success of hockey athletes.
Strength—resisting or imposing a force—is essential for a variety of reasons and critical to the success of hockey athletes. Strength is required in every battle along the boards, in every stride while skating, in every change of direction on the ice, and in every shot. Stronger athletes won't win every battle, but strength puts them in a better position every time they enter one.
Because strength is the maximum force one can exert on an object, it becomes clear how the stronger athlete has the advantage in a battle along the boards. As two players push against each other on the ice to win the puck, the stronger athlete will move the weaker one as he wishes, if all else is equal, allowing him to win the battle. It may be less clear how strength benefits hockey players in other facets of the game, but if other hockey activities are broken down to the movements required to perform those activities, it becomes clearer.
Skating is a complex activity, but in its most basic deconstruction, it is a series of muscle contractions that generate the force to move the skater across the ice. The stronger those muscle contractions are, the more force they generate and the greater the acceleration of the skater will be. Once again, the stronger athlete has the advantage over the weaker one.
Strength, power, and speed are all interrelated, but it's important to understand the differences between them. Power is the development of force over a period of time. The athlete who can generate the maximum force in the shortest time is the most powerful athlete. This translates into explosiveness on the ice. The more powerful athlete is the more explosive athlete.
Power and explosiveness are beneficial in just about every aspect of hockey as well. When changing direction or taking off for a loose puck, the more powerful athlete will be able to generate his or her maximum force more quickly, which translates to a more explosive first few strides and the advantage over a less powerful athlete. A more powerful goalie will push from post to post faster than a less powerful goalie, allowing him to potentially stop more shots and ready himself quicker, giving him the advantage as well.
A final example of the benefits of power is shooting. A more powerful athlete can generate force on her stick and transmit it to the puck faster than a less powerful one. This allows the more powerful athlete to shoot a harder shot in a shorter time.
Both power and strength are required to generate speed. Speed in hockey is seen clearly in skating. The faster skater has the advantage. Speed is evident in other aspects of the game, however. Stick speed is as important to defensemen, forwards, and goalies as well. Perhaps nowhere is this more easily seen than during the face-off. The player with the fastest stick speed will win more face-offs than his or her slower opponent.
Agility is the ability to perform the required tasks in a coordinated fashion quickly and easily. Agility differentiates a great puck handler from a mediocre one. Agility is required all the time in hockey in other ways, too. Skaters must make coordinated adjustments countless times while moving down the ice. The requirement for agility when skating multiplies while making contact with an opposing player or battling for a puck. Goalies adjust their position multiple times each time the puck is in their zone and often several times during each shot. The more agile athlete will have an advantage in almost all aspects of the game.
The anatomy of flying
A player will experience multiple changes of tempo when playing. It is important to be able to change tempo and achieve maximum speed as quickly as possible, but it is also important to improve that top speed.
Execution
- Assume a two-point starting stance with the feet staggered.
- On a command or when ready, begin to jog forward.
- Gradually build up speed until you hit a marker on the ground or on a verbal or visual command to run at full speed.
- Continue to run at top speed until you hit another marker or are signaled to decelerate. You can alter the length of the build-up and the length of the sprint as your fitness level and level of comfort with the exercise improve.
- Be sure you have plenty of room to decelerate.
Muscles Involved
Primary: Quadriceps (rectus femoris, vastus lateralis, vastus medius, vastus intermedius), hamstrings (semitendinosus, semimembranosus, biceps femoris), gluteus maximus, gastrocnemius, soleus, tibialis posterior, peroneals, tibialis anterior, iliopsoas, tensor fasciae latae, sartorius, adductor longus, adductor brevis, adductor magnus, pectineus
Secondary: Internal oblique, external oblique, transversus abdominis
Hockey Focus
A player will experience multiple changes of tempo when playing. It is important to be able to change tempo and achieve maximum speed as quickly as possible, but it is also important to improve that top speed. This type of overspeed training develops stride length off the ice, thereby enhancing speed on the ice.
Executing the Heiden Squat
Hockey, and specifically skating, relies on joint angles. The Heiden squat puts the lower extremities into an extreme position.
Execution
- Assume a squat base with feet shoulder-width apart.
- Lower the chest until it is parallel to the ground.
- Clasp the hands behind the back at the lumbar spine.
- Keeping the chest down, squat by bending the knees to lower the body.
- Descend and ascend rapidly during each squat.
Muscles Involved
Primary: Quadriceps (rectus femoris, vastus lateralis, vastus medialis, vastus intermedius), gluteus maximus, gluteus medius
Secondary: Hamstrings (semitendinosus, semimembranosus, biceps femoris), erector spinae (iliocostalis, longissimus, spinalis), gastrocnemius, soleus
Hockey Focus
Hockey, and specifically skating, relies on joint angles. The Heiden squat puts the lower extremities into an extreme position. It enables the body to accumulate high levels of lactic acid and bend correctly at the hips, knees, and ankles at the same time. The chest-down position limits the range of motion in order to keep stress on the lower limbs. It also strengthens the lower lumbar spine, which maintains proper skating posture when the chest is brought upright.
Variation
Lateral Heiden Squat
Assume the same starting position as the Heiden squat. On each squat, step slightly out to the side to widen the base and then return to the starting stance.
Strength, power, speed, and agility on the ice
Strength—resisting or imposing a force—is essential for a variety of reasons and critical to the success of hockey athletes.
Strength—resisting or imposing a force—is essential for a variety of reasons and critical to the success of hockey athletes. Strength is required in every battle along the boards, in every stride while skating, in every change of direction on the ice, and in every shot. Stronger athletes won't win every battle, but strength puts them in a better position every time they enter one.
Because strength is the maximum force one can exert on an object, it becomes clear how the stronger athlete has the advantage in a battle along the boards. As two players push against each other on the ice to win the puck, the stronger athlete will move the weaker one as he wishes, if all else is equal, allowing him to win the battle. It may be less clear how strength benefits hockey players in other facets of the game, but if other hockey activities are broken down to the movements required to perform those activities, it becomes clearer.
Skating is a complex activity, but in its most basic deconstruction, it is a series of muscle contractions that generate the force to move the skater across the ice. The stronger those muscle contractions are, the more force they generate and the greater the acceleration of the skater will be. Once again, the stronger athlete has the advantage over the weaker one.
Strength, power, and speed are all interrelated, but it's important to understand the differences between them. Power is the development of force over a period of time. The athlete who can generate the maximum force in the shortest time is the most powerful athlete. This translates into explosiveness on the ice. The more powerful athlete is the more explosive athlete.
Power and explosiveness are beneficial in just about every aspect of hockey as well. When changing direction or taking off for a loose puck, the more powerful athlete will be able to generate his or her maximum force more quickly, which translates to a more explosive first few strides and the advantage over a less powerful athlete. A more powerful goalie will push from post to post faster than a less powerful goalie, allowing him to potentially stop more shots and ready himself quicker, giving him the advantage as well.
A final example of the benefits of power is shooting. A more powerful athlete can generate force on her stick and transmit it to the puck faster than a less powerful one. This allows the more powerful athlete to shoot a harder shot in a shorter time.
Both power and strength are required to generate speed. Speed in hockey is seen clearly in skating. The faster skater has the advantage. Speed is evident in other aspects of the game, however. Stick speed is as important to defensemen, forwards, and goalies as well. Perhaps nowhere is this more easily seen than during the face-off. The player with the fastest stick speed will win more face-offs than his or her slower opponent.
Agility is the ability to perform the required tasks in a coordinated fashion quickly and easily. Agility differentiates a great puck handler from a mediocre one. Agility is required all the time in hockey in other ways, too. Skaters must make coordinated adjustments countless times while moving down the ice. The requirement for agility when skating multiplies while making contact with an opposing player or battling for a puck. Goalies adjust their position multiple times each time the puck is in their zone and often several times during each shot. The more agile athlete will have an advantage in almost all aspects of the game.
The anatomy of flying
A player will experience multiple changes of tempo when playing. It is important to be able to change tempo and achieve maximum speed as quickly as possible, but it is also important to improve that top speed.
Execution
- Assume a two-point starting stance with the feet staggered.
- On a command or when ready, begin to jog forward.
- Gradually build up speed until you hit a marker on the ground or on a verbal or visual command to run at full speed.
- Continue to run at top speed until you hit another marker or are signaled to decelerate. You can alter the length of the build-up and the length of the sprint as your fitness level and level of comfort with the exercise improve.
- Be sure you have plenty of room to decelerate.
Muscles Involved
Primary: Quadriceps (rectus femoris, vastus lateralis, vastus medius, vastus intermedius), hamstrings (semitendinosus, semimembranosus, biceps femoris), gluteus maximus, gastrocnemius, soleus, tibialis posterior, peroneals, tibialis anterior, iliopsoas, tensor fasciae latae, sartorius, adductor longus, adductor brevis, adductor magnus, pectineus
Secondary: Internal oblique, external oblique, transversus abdominis
Hockey Focus
A player will experience multiple changes of tempo when playing. It is important to be able to change tempo and achieve maximum speed as quickly as possible, but it is also important to improve that top speed. This type of overspeed training develops stride length off the ice, thereby enhancing speed on the ice.
Executing the Heiden Squat
Hockey, and specifically skating, relies on joint angles. The Heiden squat puts the lower extremities into an extreme position.
Execution
- Assume a squat base with feet shoulder-width apart.
- Lower the chest until it is parallel to the ground.
- Clasp the hands behind the back at the lumbar spine.
- Keeping the chest down, squat by bending the knees to lower the body.
- Descend and ascend rapidly during each squat.
Muscles Involved
Primary: Quadriceps (rectus femoris, vastus lateralis, vastus medialis, vastus intermedius), gluteus maximus, gluteus medius
Secondary: Hamstrings (semitendinosus, semimembranosus, biceps femoris), erector spinae (iliocostalis, longissimus, spinalis), gastrocnemius, soleus
Hockey Focus
Hockey, and specifically skating, relies on joint angles. The Heiden squat puts the lower extremities into an extreme position. It enables the body to accumulate high levels of lactic acid and bend correctly at the hips, knees, and ankles at the same time. The chest-down position limits the range of motion in order to keep stress on the lower limbs. It also strengthens the lower lumbar spine, which maintains proper skating posture when the chest is brought upright.
Variation
Lateral Heiden Squat
Assume the same starting position as the Heiden squat. On each squat, step slightly out to the side to widen the base and then return to the starting stance.
Strength, power, speed, and agility on the ice
Strength—resisting or imposing a force—is essential for a variety of reasons and critical to the success of hockey athletes.
Strength—resisting or imposing a force—is essential for a variety of reasons and critical to the success of hockey athletes. Strength is required in every battle along the boards, in every stride while skating, in every change of direction on the ice, and in every shot. Stronger athletes won't win every battle, but strength puts them in a better position every time they enter one.
Because strength is the maximum force one can exert on an object, it becomes clear how the stronger athlete has the advantage in a battle along the boards. As two players push against each other on the ice to win the puck, the stronger athlete will move the weaker one as he wishes, if all else is equal, allowing him to win the battle. It may be less clear how strength benefits hockey players in other facets of the game, but if other hockey activities are broken down to the movements required to perform those activities, it becomes clearer.
Skating is a complex activity, but in its most basic deconstruction, it is a series of muscle contractions that generate the force to move the skater across the ice. The stronger those muscle contractions are, the more force they generate and the greater the acceleration of the skater will be. Once again, the stronger athlete has the advantage over the weaker one.
Strength, power, and speed are all interrelated, but it's important to understand the differences between them. Power is the development of force over a period of time. The athlete who can generate the maximum force in the shortest time is the most powerful athlete. This translates into explosiveness on the ice. The more powerful athlete is the more explosive athlete.
Power and explosiveness are beneficial in just about every aspect of hockey as well. When changing direction or taking off for a loose puck, the more powerful athlete will be able to generate his or her maximum force more quickly, which translates to a more explosive first few strides and the advantage over a less powerful athlete. A more powerful goalie will push from post to post faster than a less powerful goalie, allowing him to potentially stop more shots and ready himself quicker, giving him the advantage as well.
A final example of the benefits of power is shooting. A more powerful athlete can generate force on her stick and transmit it to the puck faster than a less powerful one. This allows the more powerful athlete to shoot a harder shot in a shorter time.
Both power and strength are required to generate speed. Speed in hockey is seen clearly in skating. The faster skater has the advantage. Speed is evident in other aspects of the game, however. Stick speed is as important to defensemen, forwards, and goalies as well. Perhaps nowhere is this more easily seen than during the face-off. The player with the fastest stick speed will win more face-offs than his or her slower opponent.
Agility is the ability to perform the required tasks in a coordinated fashion quickly and easily. Agility differentiates a great puck handler from a mediocre one. Agility is required all the time in hockey in other ways, too. Skaters must make coordinated adjustments countless times while moving down the ice. The requirement for agility when skating multiplies while making contact with an opposing player or battling for a puck. Goalies adjust their position multiple times each time the puck is in their zone and often several times during each shot. The more agile athlete will have an advantage in almost all aspects of the game.
The anatomy of flying
A player will experience multiple changes of tempo when playing. It is important to be able to change tempo and achieve maximum speed as quickly as possible, but it is also important to improve that top speed.
Execution
- Assume a two-point starting stance with the feet staggered.
- On a command or when ready, begin to jog forward.
- Gradually build up speed until you hit a marker on the ground or on a verbal or visual command to run at full speed.
- Continue to run at top speed until you hit another marker or are signaled to decelerate. You can alter the length of the build-up and the length of the sprint as your fitness level and level of comfort with the exercise improve.
- Be sure you have plenty of room to decelerate.
Muscles Involved
Primary: Quadriceps (rectus femoris, vastus lateralis, vastus medius, vastus intermedius), hamstrings (semitendinosus, semimembranosus, biceps femoris), gluteus maximus, gastrocnemius, soleus, tibialis posterior, peroneals, tibialis anterior, iliopsoas, tensor fasciae latae, sartorius, adductor longus, adductor brevis, adductor magnus, pectineus
Secondary: Internal oblique, external oblique, transversus abdominis
Hockey Focus
A player will experience multiple changes of tempo when playing. It is important to be able to change tempo and achieve maximum speed as quickly as possible, but it is also important to improve that top speed. This type of overspeed training develops stride length off the ice, thereby enhancing speed on the ice.
Executing the Heiden Squat
Hockey, and specifically skating, relies on joint angles. The Heiden squat puts the lower extremities into an extreme position.
Execution
- Assume a squat base with feet shoulder-width apart.
- Lower the chest until it is parallel to the ground.
- Clasp the hands behind the back at the lumbar spine.
- Keeping the chest down, squat by bending the knees to lower the body.
- Descend and ascend rapidly during each squat.
Muscles Involved
Primary: Quadriceps (rectus femoris, vastus lateralis, vastus medialis, vastus intermedius), gluteus maximus, gluteus medius
Secondary: Hamstrings (semitendinosus, semimembranosus, biceps femoris), erector spinae (iliocostalis, longissimus, spinalis), gastrocnemius, soleus
Hockey Focus
Hockey, and specifically skating, relies on joint angles. The Heiden squat puts the lower extremities into an extreme position. It enables the body to accumulate high levels of lactic acid and bend correctly at the hips, knees, and ankles at the same time. The chest-down position limits the range of motion in order to keep stress on the lower limbs. It also strengthens the lower lumbar spine, which maintains proper skating posture when the chest is brought upright.
Variation
Lateral Heiden Squat
Assume the same starting position as the Heiden squat. On each squat, step slightly out to the side to widen the base and then return to the starting stance.
Strength, power, speed, and agility on the ice
Strength—resisting or imposing a force—is essential for a variety of reasons and critical to the success of hockey athletes.
Strength—resisting or imposing a force—is essential for a variety of reasons and critical to the success of hockey athletes. Strength is required in every battle along the boards, in every stride while skating, in every change of direction on the ice, and in every shot. Stronger athletes won't win every battle, but strength puts them in a better position every time they enter one.
Because strength is the maximum force one can exert on an object, it becomes clear how the stronger athlete has the advantage in a battle along the boards. As two players push against each other on the ice to win the puck, the stronger athlete will move the weaker one as he wishes, if all else is equal, allowing him to win the battle. It may be less clear how strength benefits hockey players in other facets of the game, but if other hockey activities are broken down to the movements required to perform those activities, it becomes clearer.
Skating is a complex activity, but in its most basic deconstruction, it is a series of muscle contractions that generate the force to move the skater across the ice. The stronger those muscle contractions are, the more force they generate and the greater the acceleration of the skater will be. Once again, the stronger athlete has the advantage over the weaker one.
Strength, power, and speed are all interrelated, but it's important to understand the differences between them. Power is the development of force over a period of time. The athlete who can generate the maximum force in the shortest time is the most powerful athlete. This translates into explosiveness on the ice. The more powerful athlete is the more explosive athlete.
Power and explosiveness are beneficial in just about every aspect of hockey as well. When changing direction or taking off for a loose puck, the more powerful athlete will be able to generate his or her maximum force more quickly, which translates to a more explosive first few strides and the advantage over a less powerful athlete. A more powerful goalie will push from post to post faster than a less powerful goalie, allowing him to potentially stop more shots and ready himself quicker, giving him the advantage as well.
A final example of the benefits of power is shooting. A more powerful athlete can generate force on her stick and transmit it to the puck faster than a less powerful one. This allows the more powerful athlete to shoot a harder shot in a shorter time.
Both power and strength are required to generate speed. Speed in hockey is seen clearly in skating. The faster skater has the advantage. Speed is evident in other aspects of the game, however. Stick speed is as important to defensemen, forwards, and goalies as well. Perhaps nowhere is this more easily seen than during the face-off. The player with the fastest stick speed will win more face-offs than his or her slower opponent.
Agility is the ability to perform the required tasks in a coordinated fashion quickly and easily. Agility differentiates a great puck handler from a mediocre one. Agility is required all the time in hockey in other ways, too. Skaters must make coordinated adjustments countless times while moving down the ice. The requirement for agility when skating multiplies while making contact with an opposing player or battling for a puck. Goalies adjust their position multiple times each time the puck is in their zone and often several times during each shot. The more agile athlete will have an advantage in almost all aspects of the game.
The anatomy of flying
A player will experience multiple changes of tempo when playing. It is important to be able to change tempo and achieve maximum speed as quickly as possible, but it is also important to improve that top speed.
Execution
- Assume a two-point starting stance with the feet staggered.
- On a command or when ready, begin to jog forward.
- Gradually build up speed until you hit a marker on the ground or on a verbal or visual command to run at full speed.
- Continue to run at top speed until you hit another marker or are signaled to decelerate. You can alter the length of the build-up and the length of the sprint as your fitness level and level of comfort with the exercise improve.
- Be sure you have plenty of room to decelerate.
Muscles Involved
Primary: Quadriceps (rectus femoris, vastus lateralis, vastus medius, vastus intermedius), hamstrings (semitendinosus, semimembranosus, biceps femoris), gluteus maximus, gastrocnemius, soleus, tibialis posterior, peroneals, tibialis anterior, iliopsoas, tensor fasciae latae, sartorius, adductor longus, adductor brevis, adductor magnus, pectineus
Secondary: Internal oblique, external oblique, transversus abdominis
Hockey Focus
A player will experience multiple changes of tempo when playing. It is important to be able to change tempo and achieve maximum speed as quickly as possible, but it is also important to improve that top speed. This type of overspeed training develops stride length off the ice, thereby enhancing speed on the ice.
Executing the Heiden Squat
Hockey, and specifically skating, relies on joint angles. The Heiden squat puts the lower extremities into an extreme position.
Execution
- Assume a squat base with feet shoulder-width apart.
- Lower the chest until it is parallel to the ground.
- Clasp the hands behind the back at the lumbar spine.
- Keeping the chest down, squat by bending the knees to lower the body.
- Descend and ascend rapidly during each squat.
Muscles Involved
Primary: Quadriceps (rectus femoris, vastus lateralis, vastus medialis, vastus intermedius), gluteus maximus, gluteus medius
Secondary: Hamstrings (semitendinosus, semimembranosus, biceps femoris), erector spinae (iliocostalis, longissimus, spinalis), gastrocnemius, soleus
Hockey Focus
Hockey, and specifically skating, relies on joint angles. The Heiden squat puts the lower extremities into an extreme position. It enables the body to accumulate high levels of lactic acid and bend correctly at the hips, knees, and ankles at the same time. The chest-down position limits the range of motion in order to keep stress on the lower limbs. It also strengthens the lower lumbar spine, which maintains proper skating posture when the chest is brought upright.
Variation
Lateral Heiden Squat
Assume the same starting position as the Heiden squat. On each squat, step slightly out to the side to widen the base and then return to the starting stance.
Strength, power, speed, and agility on the ice
Strength—resisting or imposing a force—is essential for a variety of reasons and critical to the success of hockey athletes.
Strength—resisting or imposing a force—is essential for a variety of reasons and critical to the success of hockey athletes. Strength is required in every battle along the boards, in every stride while skating, in every change of direction on the ice, and in every shot. Stronger athletes won't win every battle, but strength puts them in a better position every time they enter one.
Because strength is the maximum force one can exert on an object, it becomes clear how the stronger athlete has the advantage in a battle along the boards. As two players push against each other on the ice to win the puck, the stronger athlete will move the weaker one as he wishes, if all else is equal, allowing him to win the battle. It may be less clear how strength benefits hockey players in other facets of the game, but if other hockey activities are broken down to the movements required to perform those activities, it becomes clearer.
Skating is a complex activity, but in its most basic deconstruction, it is a series of muscle contractions that generate the force to move the skater across the ice. The stronger those muscle contractions are, the more force they generate and the greater the acceleration of the skater will be. Once again, the stronger athlete has the advantage over the weaker one.
Strength, power, and speed are all interrelated, but it's important to understand the differences between them. Power is the development of force over a period of time. The athlete who can generate the maximum force in the shortest time is the most powerful athlete. This translates into explosiveness on the ice. The more powerful athlete is the more explosive athlete.
Power and explosiveness are beneficial in just about every aspect of hockey as well. When changing direction or taking off for a loose puck, the more powerful athlete will be able to generate his or her maximum force more quickly, which translates to a more explosive first few strides and the advantage over a less powerful athlete. A more powerful goalie will push from post to post faster than a less powerful goalie, allowing him to potentially stop more shots and ready himself quicker, giving him the advantage as well.
A final example of the benefits of power is shooting. A more powerful athlete can generate force on her stick and transmit it to the puck faster than a less powerful one. This allows the more powerful athlete to shoot a harder shot in a shorter time.
Both power and strength are required to generate speed. Speed in hockey is seen clearly in skating. The faster skater has the advantage. Speed is evident in other aspects of the game, however. Stick speed is as important to defensemen, forwards, and goalies as well. Perhaps nowhere is this more easily seen than during the face-off. The player with the fastest stick speed will win more face-offs than his or her slower opponent.
Agility is the ability to perform the required tasks in a coordinated fashion quickly and easily. Agility differentiates a great puck handler from a mediocre one. Agility is required all the time in hockey in other ways, too. Skaters must make coordinated adjustments countless times while moving down the ice. The requirement for agility when skating multiplies while making contact with an opposing player or battling for a puck. Goalies adjust their position multiple times each time the puck is in their zone and often several times during each shot. The more agile athlete will have an advantage in almost all aspects of the game.
The anatomy of flying
A player will experience multiple changes of tempo when playing. It is important to be able to change tempo and achieve maximum speed as quickly as possible, but it is also important to improve that top speed.
Execution
- Assume a two-point starting stance with the feet staggered.
- On a command or when ready, begin to jog forward.
- Gradually build up speed until you hit a marker on the ground or on a verbal or visual command to run at full speed.
- Continue to run at top speed until you hit another marker or are signaled to decelerate. You can alter the length of the build-up and the length of the sprint as your fitness level and level of comfort with the exercise improve.
- Be sure you have plenty of room to decelerate.
Muscles Involved
Primary: Quadriceps (rectus femoris, vastus lateralis, vastus medius, vastus intermedius), hamstrings (semitendinosus, semimembranosus, biceps femoris), gluteus maximus, gastrocnemius, soleus, tibialis posterior, peroneals, tibialis anterior, iliopsoas, tensor fasciae latae, sartorius, adductor longus, adductor brevis, adductor magnus, pectineus
Secondary: Internal oblique, external oblique, transversus abdominis
Hockey Focus
A player will experience multiple changes of tempo when playing. It is important to be able to change tempo and achieve maximum speed as quickly as possible, but it is also important to improve that top speed. This type of overspeed training develops stride length off the ice, thereby enhancing speed on the ice.
Executing the Heiden Squat
Hockey, and specifically skating, relies on joint angles. The Heiden squat puts the lower extremities into an extreme position.
Execution
- Assume a squat base with feet shoulder-width apart.
- Lower the chest until it is parallel to the ground.
- Clasp the hands behind the back at the lumbar spine.
- Keeping the chest down, squat by bending the knees to lower the body.
- Descend and ascend rapidly during each squat.
Muscles Involved
Primary: Quadriceps (rectus femoris, vastus lateralis, vastus medialis, vastus intermedius), gluteus maximus, gluteus medius
Secondary: Hamstrings (semitendinosus, semimembranosus, biceps femoris), erector spinae (iliocostalis, longissimus, spinalis), gastrocnemius, soleus
Hockey Focus
Hockey, and specifically skating, relies on joint angles. The Heiden squat puts the lower extremities into an extreme position. It enables the body to accumulate high levels of lactic acid and bend correctly at the hips, knees, and ankles at the same time. The chest-down position limits the range of motion in order to keep stress on the lower limbs. It also strengthens the lower lumbar spine, which maintains proper skating posture when the chest is brought upright.
Variation
Lateral Heiden Squat
Assume the same starting position as the Heiden squat. On each squat, step slightly out to the side to widen the base and then return to the starting stance.
Strength, power, speed, and agility on the ice
Strength—resisting or imposing a force—is essential for a variety of reasons and critical to the success of hockey athletes.
Strength—resisting or imposing a force—is essential for a variety of reasons and critical to the success of hockey athletes. Strength is required in every battle along the boards, in every stride while skating, in every change of direction on the ice, and in every shot. Stronger athletes won't win every battle, but strength puts them in a better position every time they enter one.
Because strength is the maximum force one can exert on an object, it becomes clear how the stronger athlete has the advantage in a battle along the boards. As two players push against each other on the ice to win the puck, the stronger athlete will move the weaker one as he wishes, if all else is equal, allowing him to win the battle. It may be less clear how strength benefits hockey players in other facets of the game, but if other hockey activities are broken down to the movements required to perform those activities, it becomes clearer.
Skating is a complex activity, but in its most basic deconstruction, it is a series of muscle contractions that generate the force to move the skater across the ice. The stronger those muscle contractions are, the more force they generate and the greater the acceleration of the skater will be. Once again, the stronger athlete has the advantage over the weaker one.
Strength, power, and speed are all interrelated, but it's important to understand the differences between them. Power is the development of force over a period of time. The athlete who can generate the maximum force in the shortest time is the most powerful athlete. This translates into explosiveness on the ice. The more powerful athlete is the more explosive athlete.
Power and explosiveness are beneficial in just about every aspect of hockey as well. When changing direction or taking off for a loose puck, the more powerful athlete will be able to generate his or her maximum force more quickly, which translates to a more explosive first few strides and the advantage over a less powerful athlete. A more powerful goalie will push from post to post faster than a less powerful goalie, allowing him to potentially stop more shots and ready himself quicker, giving him the advantage as well.
A final example of the benefits of power is shooting. A more powerful athlete can generate force on her stick and transmit it to the puck faster than a less powerful one. This allows the more powerful athlete to shoot a harder shot in a shorter time.
Both power and strength are required to generate speed. Speed in hockey is seen clearly in skating. The faster skater has the advantage. Speed is evident in other aspects of the game, however. Stick speed is as important to defensemen, forwards, and goalies as well. Perhaps nowhere is this more easily seen than during the face-off. The player with the fastest stick speed will win more face-offs than his or her slower opponent.
Agility is the ability to perform the required tasks in a coordinated fashion quickly and easily. Agility differentiates a great puck handler from a mediocre one. Agility is required all the time in hockey in other ways, too. Skaters must make coordinated adjustments countless times while moving down the ice. The requirement for agility when skating multiplies while making contact with an opposing player or battling for a puck. Goalies adjust their position multiple times each time the puck is in their zone and often several times during each shot. The more agile athlete will have an advantage in almost all aspects of the game.
The anatomy of flying
A player will experience multiple changes of tempo when playing. It is important to be able to change tempo and achieve maximum speed as quickly as possible, but it is also important to improve that top speed.
Execution
- Assume a two-point starting stance with the feet staggered.
- On a command or when ready, begin to jog forward.
- Gradually build up speed until you hit a marker on the ground or on a verbal or visual command to run at full speed.
- Continue to run at top speed until you hit another marker or are signaled to decelerate. You can alter the length of the build-up and the length of the sprint as your fitness level and level of comfort with the exercise improve.
- Be sure you have plenty of room to decelerate.
Muscles Involved
Primary: Quadriceps (rectus femoris, vastus lateralis, vastus medius, vastus intermedius), hamstrings (semitendinosus, semimembranosus, biceps femoris), gluteus maximus, gastrocnemius, soleus, tibialis posterior, peroneals, tibialis anterior, iliopsoas, tensor fasciae latae, sartorius, adductor longus, adductor brevis, adductor magnus, pectineus
Secondary: Internal oblique, external oblique, transversus abdominis
Hockey Focus
A player will experience multiple changes of tempo when playing. It is important to be able to change tempo and achieve maximum speed as quickly as possible, but it is also important to improve that top speed. This type of overspeed training develops stride length off the ice, thereby enhancing speed on the ice.
Executing the Heiden Squat
Hockey, and specifically skating, relies on joint angles. The Heiden squat puts the lower extremities into an extreme position.
Execution
- Assume a squat base with feet shoulder-width apart.
- Lower the chest until it is parallel to the ground.
- Clasp the hands behind the back at the lumbar spine.
- Keeping the chest down, squat by bending the knees to lower the body.
- Descend and ascend rapidly during each squat.
Muscles Involved
Primary: Quadriceps (rectus femoris, vastus lateralis, vastus medialis, vastus intermedius), gluteus maximus, gluteus medius
Secondary: Hamstrings (semitendinosus, semimembranosus, biceps femoris), erector spinae (iliocostalis, longissimus, spinalis), gastrocnemius, soleus
Hockey Focus
Hockey, and specifically skating, relies on joint angles. The Heiden squat puts the lower extremities into an extreme position. It enables the body to accumulate high levels of lactic acid and bend correctly at the hips, knees, and ankles at the same time. The chest-down position limits the range of motion in order to keep stress on the lower limbs. It also strengthens the lower lumbar spine, which maintains proper skating posture when the chest is brought upright.
Variation
Lateral Heiden Squat
Assume the same starting position as the Heiden squat. On each squat, step slightly out to the side to widen the base and then return to the starting stance.
Strength, power, speed, and agility on the ice
Strength—resisting or imposing a force—is essential for a variety of reasons and critical to the success of hockey athletes.
Strength—resisting or imposing a force—is essential for a variety of reasons and critical to the success of hockey athletes. Strength is required in every battle along the boards, in every stride while skating, in every change of direction on the ice, and in every shot. Stronger athletes won't win every battle, but strength puts them in a better position every time they enter one.
Because strength is the maximum force one can exert on an object, it becomes clear how the stronger athlete has the advantage in a battle along the boards. As two players push against each other on the ice to win the puck, the stronger athlete will move the weaker one as he wishes, if all else is equal, allowing him to win the battle. It may be less clear how strength benefits hockey players in other facets of the game, but if other hockey activities are broken down to the movements required to perform those activities, it becomes clearer.
Skating is a complex activity, but in its most basic deconstruction, it is a series of muscle contractions that generate the force to move the skater across the ice. The stronger those muscle contractions are, the more force they generate and the greater the acceleration of the skater will be. Once again, the stronger athlete has the advantage over the weaker one.
Strength, power, and speed are all interrelated, but it's important to understand the differences between them. Power is the development of force over a period of time. The athlete who can generate the maximum force in the shortest time is the most powerful athlete. This translates into explosiveness on the ice. The more powerful athlete is the more explosive athlete.
Power and explosiveness are beneficial in just about every aspect of hockey as well. When changing direction or taking off for a loose puck, the more powerful athlete will be able to generate his or her maximum force more quickly, which translates to a more explosive first few strides and the advantage over a less powerful athlete. A more powerful goalie will push from post to post faster than a less powerful goalie, allowing him to potentially stop more shots and ready himself quicker, giving him the advantage as well.
A final example of the benefits of power is shooting. A more powerful athlete can generate force on her stick and transmit it to the puck faster than a less powerful one. This allows the more powerful athlete to shoot a harder shot in a shorter time.
Both power and strength are required to generate speed. Speed in hockey is seen clearly in skating. The faster skater has the advantage. Speed is evident in other aspects of the game, however. Stick speed is as important to defensemen, forwards, and goalies as well. Perhaps nowhere is this more easily seen than during the face-off. The player with the fastest stick speed will win more face-offs than his or her slower opponent.
Agility is the ability to perform the required tasks in a coordinated fashion quickly and easily. Agility differentiates a great puck handler from a mediocre one. Agility is required all the time in hockey in other ways, too. Skaters must make coordinated adjustments countless times while moving down the ice. The requirement for agility when skating multiplies while making contact with an opposing player or battling for a puck. Goalies adjust their position multiple times each time the puck is in their zone and often several times during each shot. The more agile athlete will have an advantage in almost all aspects of the game.
The anatomy of flying
A player will experience multiple changes of tempo when playing. It is important to be able to change tempo and achieve maximum speed as quickly as possible, but it is also important to improve that top speed.
Execution
- Assume a two-point starting stance with the feet staggered.
- On a command or when ready, begin to jog forward.
- Gradually build up speed until you hit a marker on the ground or on a verbal or visual command to run at full speed.
- Continue to run at top speed until you hit another marker or are signaled to decelerate. You can alter the length of the build-up and the length of the sprint as your fitness level and level of comfort with the exercise improve.
- Be sure you have plenty of room to decelerate.
Muscles Involved
Primary: Quadriceps (rectus femoris, vastus lateralis, vastus medius, vastus intermedius), hamstrings (semitendinosus, semimembranosus, biceps femoris), gluteus maximus, gastrocnemius, soleus, tibialis posterior, peroneals, tibialis anterior, iliopsoas, tensor fasciae latae, sartorius, adductor longus, adductor brevis, adductor magnus, pectineus
Secondary: Internal oblique, external oblique, transversus abdominis
Hockey Focus
A player will experience multiple changes of tempo when playing. It is important to be able to change tempo and achieve maximum speed as quickly as possible, but it is also important to improve that top speed. This type of overspeed training develops stride length off the ice, thereby enhancing speed on the ice.
Executing the Heiden Squat
Hockey, and specifically skating, relies on joint angles. The Heiden squat puts the lower extremities into an extreme position.
Execution
- Assume a squat base with feet shoulder-width apart.
- Lower the chest until it is parallel to the ground.
- Clasp the hands behind the back at the lumbar spine.
- Keeping the chest down, squat by bending the knees to lower the body.
- Descend and ascend rapidly during each squat.
Muscles Involved
Primary: Quadriceps (rectus femoris, vastus lateralis, vastus medialis, vastus intermedius), gluteus maximus, gluteus medius
Secondary: Hamstrings (semitendinosus, semimembranosus, biceps femoris), erector spinae (iliocostalis, longissimus, spinalis), gastrocnemius, soleus
Hockey Focus
Hockey, and specifically skating, relies on joint angles. The Heiden squat puts the lower extremities into an extreme position. It enables the body to accumulate high levels of lactic acid and bend correctly at the hips, knees, and ankles at the same time. The chest-down position limits the range of motion in order to keep stress on the lower limbs. It also strengthens the lower lumbar spine, which maintains proper skating posture when the chest is brought upright.
Variation
Lateral Heiden Squat
Assume the same starting position as the Heiden squat. On each squat, step slightly out to the side to widen the base and then return to the starting stance.
Strength, power, speed, and agility on the ice
Strength—resisting or imposing a force—is essential for a variety of reasons and critical to the success of hockey athletes.
Strength—resisting or imposing a force—is essential for a variety of reasons and critical to the success of hockey athletes. Strength is required in every battle along the boards, in every stride while skating, in every change of direction on the ice, and in every shot. Stronger athletes won't win every battle, but strength puts them in a better position every time they enter one.
Because strength is the maximum force one can exert on an object, it becomes clear how the stronger athlete has the advantage in a battle along the boards. As two players push against each other on the ice to win the puck, the stronger athlete will move the weaker one as he wishes, if all else is equal, allowing him to win the battle. It may be less clear how strength benefits hockey players in other facets of the game, but if other hockey activities are broken down to the movements required to perform those activities, it becomes clearer.
Skating is a complex activity, but in its most basic deconstruction, it is a series of muscle contractions that generate the force to move the skater across the ice. The stronger those muscle contractions are, the more force they generate and the greater the acceleration of the skater will be. Once again, the stronger athlete has the advantage over the weaker one.
Strength, power, and speed are all interrelated, but it's important to understand the differences between them. Power is the development of force over a period of time. The athlete who can generate the maximum force in the shortest time is the most powerful athlete. This translates into explosiveness on the ice. The more powerful athlete is the more explosive athlete.
Power and explosiveness are beneficial in just about every aspect of hockey as well. When changing direction or taking off for a loose puck, the more powerful athlete will be able to generate his or her maximum force more quickly, which translates to a more explosive first few strides and the advantage over a less powerful athlete. A more powerful goalie will push from post to post faster than a less powerful goalie, allowing him to potentially stop more shots and ready himself quicker, giving him the advantage as well.
A final example of the benefits of power is shooting. A more powerful athlete can generate force on her stick and transmit it to the puck faster than a less powerful one. This allows the more powerful athlete to shoot a harder shot in a shorter time.
Both power and strength are required to generate speed. Speed in hockey is seen clearly in skating. The faster skater has the advantage. Speed is evident in other aspects of the game, however. Stick speed is as important to defensemen, forwards, and goalies as well. Perhaps nowhere is this more easily seen than during the face-off. The player with the fastest stick speed will win more face-offs than his or her slower opponent.
Agility is the ability to perform the required tasks in a coordinated fashion quickly and easily. Agility differentiates a great puck handler from a mediocre one. Agility is required all the time in hockey in other ways, too. Skaters must make coordinated adjustments countless times while moving down the ice. The requirement for agility when skating multiplies while making contact with an opposing player or battling for a puck. Goalies adjust their position multiple times each time the puck is in their zone and often several times during each shot. The more agile athlete will have an advantage in almost all aspects of the game.
The anatomy of flying
A player will experience multiple changes of tempo when playing. It is important to be able to change tempo and achieve maximum speed as quickly as possible, but it is also important to improve that top speed.
Execution
- Assume a two-point starting stance with the feet staggered.
- On a command or when ready, begin to jog forward.
- Gradually build up speed until you hit a marker on the ground or on a verbal or visual command to run at full speed.
- Continue to run at top speed until you hit another marker or are signaled to decelerate. You can alter the length of the build-up and the length of the sprint as your fitness level and level of comfort with the exercise improve.
- Be sure you have plenty of room to decelerate.
Muscles Involved
Primary: Quadriceps (rectus femoris, vastus lateralis, vastus medius, vastus intermedius), hamstrings (semitendinosus, semimembranosus, biceps femoris), gluteus maximus, gastrocnemius, soleus, tibialis posterior, peroneals, tibialis anterior, iliopsoas, tensor fasciae latae, sartorius, adductor longus, adductor brevis, adductor magnus, pectineus
Secondary: Internal oblique, external oblique, transversus abdominis
Hockey Focus
A player will experience multiple changes of tempo when playing. It is important to be able to change tempo and achieve maximum speed as quickly as possible, but it is also important to improve that top speed. This type of overspeed training develops stride length off the ice, thereby enhancing speed on the ice.
Related Books
