Blog 2: Everything Hockey
Part 2: Building Your Hockey Body – Daily Habits for Peak Performance
Playing hockey is demanding — but the right off-ice habits can make a huge difference in performance and injury prevention. This guide will show you how to train smart, recover well, and build a hockey-ready body, whether you’re a junior, adult recreational, or veteran player.
Strength Essentials for Hockey
Focus on movements that mimic skating, pivoting, and shooting:
Lower body: Squats, lunges, glute bridges for explosive power and knee stability
Core: Rotational and anti-rotation exercises (Russian twists, Pallof press) to protect your back during shooting
Upper body: Rows, push-ups, and shoulder stabilization exercises for strong passes and shots
Pro tip: Strength gains matter most when paired with mobility — don’t skip stretching!
Mobility & Flexibility That Matters
Hips: Hip flexor and groin stretches to improve stride and prevent hip labral strain
Thoracic spine: Rotation stretches to enhance shot power and reduce back strain
Shoulders: Rotator cuff warm-ups to prevent AC joint or labral injuries
Recovery Strategies
Daily: Foam rolling, dynamic stretching, hydration
Weekly: Soft tissue work, mobility sessions, light recovery skate
Monthly: Maintenance chiropractic tune-up to keep joints moving efficiently
Nutrition Basics for Hockey
Protein for recovery: Lean meats, eggs, dairy, or plant-based sources
Complex carbs: Fuel explosive skating and endurance
Hydration: Maintain performance and reduce cramping risk
The Mental Game
Focusing on confidence and visualization before games. Being sure to emphasize game awareness and quick decision-making drills so that hat you do in practice can translate seamlessly into competition. Avoid burnout by balancing training, school/work, and social life.
When to See Dr. Keirstyn
Persistent soreness affecting performance
Limited range of motion in shoulders, hips, or back
Recurring injuries that slow you down
Want to maximize your speed, agility, and power on the ice? Book a session at Endurance Therapeutics — let’s build a body that can handle the season and beyond.
Next up is Blog 3 where Dr. Keirstyn educates you on how to achieve long term health and performance!