Introduction to Plyometrics for Hockey Players

Hockey Horizons Staff Writer | Fitness Kits

The information in this article is for general educational purposes only. The author is not a certified personal trainer or strength and conditioning specialist. Always consult a qualified fitness professional or sports medicine provider before beginning or modifying a training program, particularly if you have any existing injuries or health concerns.

Plyometrics — exercises that involve rapid stretching followed by explosive contraction of muscles — are one of the most effective training modalities available to hockey players. The explosive power that plyometric training develops maps directly to the demands of the game: the first step of a breakout, the explosive push from the defensive zone, the jump to beat an opponent to a loose puck, the rapid change of direction in a battle along the boards. All of these actions require the exact quality that plyometrics build — the ability to generate maximum force in minimum time.

The physiological mechanism behind plyometric training is something called the stretch-shortening cycle. When a muscle is rapidly stretched — as happens when you land from a jump and your muscles decelerate your body — elastic energy is stored in the muscle-tendon unit. If a concentric contraction immediately follows that stretch, the stored elastic energy is released and added to the muscular force, producing a more powerful movement than the muscles could generate from a static starting position. Training this cycle — through progressively challenging jumping, bounding, and reactive exercises — teaches the neuromuscular system to use this stored energy more effectively.

For hockey players in the summer training phase, plyometrics should be introduced progressively. Start with lower-intensity exercises that develop landing mechanics and basic force absorption — box step-downs, low box jumps, medicine ball catches — before progressing to more intensive single-leg and reactive work. Plyometric training is demanding on tendons and connective tissue as well as muscles, and the adaptation of those tissues to the training stress happens more slowly than muscular adaptation. Patience in the early weeks of plyometric training prevents the connective tissue injuries that sideline players who try to do too much too soon.

Three Summer Plyometric Exercises to Start With

Box jumps — stand in front of a stable box at knee to mid-thigh height, jump with both feet and land softly with knees tracking over toes. Focus on the landing quality as much as the jump height. Broad jumps — jump forward as far as possible from a two-foot stance, landing softly with control. Measure distance to track progress over the summer. Lateral bounds — jump laterally from one foot and stick the landing on the opposite foot, holding the landing position for two seconds before repeating. This single-leg lateral movement is the closest replication of skating push mechanics available outside of actual skating. Include all three in your early summer training two to three times per week.

At Hockey Horizons, we believe that physical preparation is one of the most controllable variables in a player's development. The work you put in away from the rink is reflected in every shift you take on the ice.

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