Strength that earns its place
for Ice hockey.

Start with the big patterns

Hip and leg strength, unilateral control and trunk stability complement skating practice. In the weight room, use controlled repetitions and a range you can own before adding load.

Three useful choices for ice hockey

Supported split squat trains quadriceps and glutes; hip stabilizers assist. Build practical leg strength for getting up, climbing and daily tasks. Hip thrust trains gluteus maximus and hip stabilizers. Build hip extension strength for standing, stepping and carrying. Lateral band step trains gluteus maximus and hip stabilizers. Build hip extension strength for standing, stepping and carrying.

How to progress

Begin with about two challenging sets per move twice weekly. Add repetitions or a little load as technique and recovery allow. Training close to failure is not required on every set, and the best schedule is the one you repeat.

Three movements to understand

These are examples of general physical preparation. Tap any movement for target muscles, setup, execution, common errors and an easier alternative.

Supported split squat

Quadriceps and glutes; hip stabilizers assist. Use a wall or rail for balance; lower vertically and press through the front foot.

FULL TECHNIQUE GUIDE ↗

Hip thrust

Gluteus maximus and hip stabilizers. Drive through feet and finish with ribs over pelvis.

FULL TECHNIQUE GUIDE ↗

Lateral band step

Gluteus maximus and hip stabilizers. Take controlled side steps with soft knees.

FULL TECHNIQUE GUIDE ↗

Put this into your week

Two strength days outside the hardest skate sessions, with one easier aerobic day. Short bike intervals can support repeated efforts while sparing extra skating load.

Begin with a manageable session and record how it affects the next practice. If you can complete every set with sound form and recover well, add a repetition or modest resistance. If quality or recovery falls, reduce a set or move the session away from the hardest sport day.

Edge work, skating mechanics and on-ice decision-making need rink time and coaching. Game and travel schedules can crowd recovery; reduce lifting volume in dense weeks.