Blog 2: Everything Hockey
Part 2: Building Your Hockey Body - Training That Actually Transfers
You made it through Part 1 and now want to learn how to build your optimal hockey body for injury prevention and performance. Most hockey players train wrong. They do generic gym programs that don't address hockey-specific demands. Let's fix that.
The Hip Complex: Your Performance Foundation
Why Hips Matter More Than Anything:
They generate 50%+ of skating power
Control knee position during cutting
Enable weight transfer during shots
Determine your stride efficiency
Training Priorities:
1. Hip Abduction Strength (Glute Med/Min)
Single-leg stance exercises (not side-lying leg raises)
Lateral band walks IN HIP FLEXION (mimics skating position)
Single-leg deadlifts with rotation
Hip hikes
Standing Fire Hydrants
Target: 40% of body weight per leg on specialized testing
2. Hip Internal Rotation Mobility
90/90 position stretches (both sides)
Leg swings
Target: 30-40° passive IR in 90° hip flexion
3. Hip Extension Power
Leg Press
Single-leg hip thrusts
Sled pushes (mimics skating mechanics)
Target: 1.5x body weight trap bar pull
The Test: Can you hold a single-leg stance on each leg for 30 seconds without hip hiking or knee valgus? If not, your hip stability needs work before adding weight.
Core Training: Beyond Planks
Hockey-Specific Core Function:
Your core must:
Resist rotation (during single-leg skating)
Create rotation (during shooting)
Transfer force between lower and upper body
Stabilize spine during impacts
Essential Exercises:
Anti-Rotation:
Side Planks
Landmine rotations with hold
Single-arm farmer's carries
Rotational Power:
Medicine ball slams with rotation
Cable chops (high-to-low, low-to-high)
Landmine rotations (explosive)
Integration:
Turkish get-ups (everything combined)
Single-leg deadlift to rotation
Skater squats with medicine ball pass
The Standard: You should be able to resist 50-60 lbs of rotational force without compensation. If you can't, your spine is taking stress it shouldn't and is increasing risk of injury.
Upper Body: Shooting Power and Shoulder Health
The Reality:
Your shooting power comes from:
54% hips and core
28% thoracic rotation
18% shoulders and arms
But your shoulder health determines whether you can access that power.
Training Priorities:
1. Scapular Stability:
YTWL raises (specific angles for rotator cuff)
Serratus punches
Band pull-aparts (high, middle, low)
2. Rotational Capacity:
Medicine ball rotational throws
Cable rotations (load the deceleration phase)
Half-kneeling landmine press
3. Overhead Strength:
Landmine press (safer than overhead press for hockey players)
Push-up variations with plus (protraction)
Inverted rows
The Check: Can you do 10 perfect scapular push-ups? If your shoulder blades don't move smoothly and independently, you're at risk for impingement.
Mobility Work That Actually Matters
Daily (10 minutes):
Windshield wipers (for hip mobility)
Open book (for thoracic mobility)
Ankle dorsiflexion mobilizations
Deep squat holds
Static Stretching holding for 40-60s per stretch
Weekly (20-30 minutes):
90/90 hip stretches with active mobilization
Lat stretches (improves overhead position)
Hip flexor stretches in skating stance
Groin mobilization (adductor rocks)
Recovery: The Forgotten Performance Enhancer
Daily Recovery:
10 minutes easy spin on bike (flushes metabolites)
Foam roll (quads, IT band, adductors, lats, t-spine)
Hydration: 0.5-0.7 oz per lb of body weight
Sleep: 8-9 hours for youth, 7-8 for adults
Weekly Recovery:
One complete day off from intense skating
Active recovery: light swim, bike, or skate
Soft tissue work: sports massage or self-myofascial release
Chiropractic maintenance: keep joints moving optimally
Monthly Recovery:
Deload week: reduce volume by 40-50%
Comprehensive movement screening
Address any nagging issues before they become injuries
When to See Dr. Keirstyn at Endurance Therapeutics
Red Flags:
Pain that changes your skating mechanics
Asymmetries that don't resolve with stretching
Recurring injuries in same area
Performance decline despite consistent training
Maintenance Schedule:
High-level players: Every 2-3 weeks during season
Recreational players: Monthly during season
Everyone: Pre-season assessment to catch issues early
What We Do:
Identify mobility restrictions before they cause compensation
Optimize joint mechanics for better force transfer
Address tissue quality to prevent overuse injuries
Keep you playing instead of watching from the bench
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!