Power Training Exercises

1-Arm Push Press

A great total body power exercise. Force transfer from the lower body through the core to the upper body is used in all aspects of hockey, from checking to shooting.

Kettlebell 1-Arm Push Press

A kettlebell variation of an exercise aimed at improving lower body drive, core and shoulder stability and shoulder strength.

1-Arm Dumbbell Hang Snatch

A great total body power exercise. Force transfer from the lower body through the core to the upper body is used in all aspects of hockey, from checking to shooting.

Explosive 1-Arm Push-Up


An explosive upper body pressing exercise that I’ll use with athletes that can’t do a 1-arm push press because of shoulder issues.

Lateral Lunge to Med Ball Shotput

A dynamic deceleration into acceleration exercise focusing on leg drive, core transfer, and upper body power.

Overhead Med Ball Floor Throw

An explosive upper body power and core stability exercise for hockey players.

Side-Standing Med Ball Throw

An upper body power exercise for hockey players. In-season I’ll have my hockey guys perform 1 set in their shooting direction, and 3-4 in their non-shooting direction to help maintain balance.

Underhand Med Ball Toss

An explosive exercise for hockey players emphasizing a powerful hip extension.

Box Jump-1-Leg Jump-2-Leg Land

Part of my “plyometric” jumping progression bridging the gap between 2-leg and 1-leg jumping.

Broad Jump with Rebound

The 2nd step of my jump progression between discontinuous and continuous jumping. The emphasis is on proper landing and rapidly moving into the next jump.

Broad Jump Repeats

The end of a broad jump progression that moves from discontinuous jumps, to jumps with 1 rebound jump, to repetitive jumps.

Diagonal Bound

The end of a diagonal bound progression that moves from discontinuous jumps, to jumps with 1 rebound jump, to repetitive jumps.

Lateral Bound

A lateral jumping exercise to emphasize side-to-side explosiveness or lower body power in a lateral direction.

Lunge to Lateral Bound

A dynamic lower body power exercise emphasizing transitioning from a linear deceleration to a lateral explosive movement.

Split Squat Cycle

An explosive functional movement incorporating hip flexion into the leg switch.

Split Squat Jump

An explosive functional movement to improve lower body power in hockey players.

Split Squat Switch

An explosive functional movement to improve lower body power in hockey players.

Vertical Jump Repeats

A lower body power exercise. Before hockey players are allowed to do this, they should be taught proper landing form.

Walking Lunge to Vertical Jump

A single-leg explosive power exercise for ice hockey players. I’ll use this as a progression from double-leg jumping to single-leg jumping. In general, stresses are higher while landing than while jumping.

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