Strength Training for Hockey

Ice hockey is said to be the fastest sport played on your feet. It is highly dependent on a number of physical qualities such as strength, speed, power, agility, endurance, and mobility. All these qualities require the ability to produce force at varying amounts and velocities. Because strength is the expression of force, strength training can play a massive role in a hockey athlete’s performance.

Developed with the expertise of the National Strength and Conditioning Association (NSCA), Strength Training for Hockey provides a general overarching biomechanical analysis of hockey and specific analyses of the physical demands of each position: goalie, forward, and defense. Using these analyses, you can design an effective training program that translates to performance on the ice. You will also find the following:

• 8 detailed protocols to test strength, power, speed, and body composition
• 5 total body resistance exercises with 9 variations
• 11 lower body exercises with 30 variations
• 13 upper body exercises with 39 variations
• 16 anatomical core exercises with 40 variations
• 30 sample programs for off-season, preseason, in-season, and postseason resistance training

For each exercise, you will find a series of photos and a detailed list of primary muscles trained, beginning position and movement phases, breathing guidelines, modifications and variations, and coaching tips. You’ll also gain a deeper understanding of what muscles are involved in each exercise so you can develop a complete and targeted resistance training program.

Backed by the NSCA and the knowledge and experience of individuals who have years of experience as strength and conditioning professionals for hockey, Strength Training for Hockey is the authoritative resource for creating hockey-specific resistance training programs.

Earn continuing education credits/units! A continuing education exam that uses this book is also available. It may be purchased separately or as part of a package that includes both the book and exam.

Audience

Strength and conditioning professionals, personal trainers, or other related professionals who supervise and train athletes for hockey; also for hockey coaches with intermediate or advanced understanding of strength and conditioning concepts and applications.

Foreword by Meghan Duggan
Introduction by Brijesh Patel and Kevin Neeld

Part I. Principles of Sport-Specific Resistance Training

Chapter 1. Importance of Resistance Training
Adam Douglas
Chapter 2. Analysis of the Sport and Sport Positions
Anthony Donskov
Chapter 3. Testing Protocols and Athlete Assessment
Devan McConnell
Chapter 4. Sport-Specific Program Design Guidelines
Vicki Bendus

Part II. Exercise Technique

Chapter 5. Total Body Exercise Technique
Cam Davidson
Chapter 6. Lower Body Exercise Technique
Mike Potenza
Chapter 7. Upper Body Exercise Technique
Tim Lebbossiere
Chapter 8. Anatomical Core Exercise Technique
Maria Mountain

Part III. Program Design Guidelines and Sample Programs

Chapter 9. Off-Season Programming
Mark Fitzgerald (High School), Matt Shaw (College), and Matt Nichol (Professional)
Chapter 10. Preseason Programming
Mark Fitzgerald (High School), Matt Shaw (College), and Matt Nichol (Professional)
Chapter 11. In-Season Programming
Mark Fitzgerald (High School), Matt Shaw (College), and Matt Nichol (Professional)
Chapter 12. Postseason Programming
Mark Fitzgerald (High School), Matt Shaw (College), and Matt Nichol (Professional)

ABOUT THE NSCA
The National Strength and Conditioning Association (NSCA) is the world’s leading organization in the field of sport conditioning. Drawing on the resources and expertise of the most recognized professionals in strength training and conditioning, sport science, performance research, education, and sports medicine, the NSCA is the world’s trusted source of knowledge and training guidelines for coaches and athletes. The NSCA provides the crucial link between the lab and the field.

ABOUT THE EDITORS
Kevin Neeld, PhD, CSCS, CPSS, RSCC*D, CMT, is the head performance coach for the Boston Bruins, where he oversees the organization’s performance training program and sport science initiatives. He previously worked as a strength and conditioning coach with the San Jose Sharks and USA Hockey’s women’s team. Neeld earned his PhD in human and sport performance from Rocky Mountain University, where his research focused on the relationship between workload and performance in elite hockey. He has published several articles in peer-reviewed journals and is the author of Ultimate Hockey Training and Speed Training for Hockey. He has been an invited guest speaker at events hosted by the National Hockey League (NHL), National Strength and Conditioning Association (NSCA), and USA Hockey. Neeld is certified as a strength and conditioning coach and as a performance and sport scientist through the NSCA.

Brijesh Patel, MA, CSCS, RSCC*E, has been an innovator, leader, and highly regarded coach in the health and performance field for over 20 years. His passion for improvement, growth, and development has played a major role in the success and well-being of hundreds of individuals. Patel is a sought-after speaker and consultant as well as a mentor for coaches across all sports. He currently serves as the associate athletic director and director of athletic performance at Quinnipiac University. Patel has built the strength and conditioning department from scratch, instilling his philosophy and approach to creating the best overall environment. He prides himself in leading a department in which each student-athlete is given his or her own individualized program that is designed to improve movement skills, core strength, power, speed, strength, balance, and flexibility. Although Patel oversees the strength and conditioning development for all 21 varsity sports at Quinnipiac, he works primarily with the men’s and women’s basketball and ice hockey teams

“Strength training is the foundation for being a successful athlete. Not only is it scientifically proven to improve performance, but it’s also a staple of performing at the highest level throughout your whole season. It’s a must if you want to continue your path of becoming an elite athlete.”
—Rod Brind’Amour, Head Coach of the Carolina Hurricanes

“Strength Training for Hockey outlines a detailed approach to improving strength in hockey-specific patterns, and it provides you with the necessary tools to improve athletic performance, both on and off the ice.”
—Devon Toews, Defenseman for the NHL Colorado Avalanche

“Strength Training for Hockey provides great guidance on how to improve efficiency in resistance training and recovery to achieve peak strength and power performance on the ice.”
—Zdeno Chara, Seven-Time All-Star and Retired NHL Defenseman

“Strength Training for Hockey stands as a definitive guide, crafted by leading experts in hockey strength training, for preparing players for competition at any level. Grounded in scientific principles and extensive practical experience, it is an indispensable resource for coaches aiming to maximize their players' potential.”
—Matt Price, MKin, CSCS, Director of Strength and Performance Science for the Los Angeles Kings

Countermovement Jump
High School: Preseason Training Program (Four Days)
Hockey-Specific Goals of a Resistance Training Program