Plyometric exercises are one of the top ways that ice hockey players can improve their speed and power on the ice while in the gym. Plyometrics focuses on jumping and bounding explosively, and is one of incredible value to hockey players. Despite the fact you don't need any special equipment to do plyometrics, many players ignore it. Here are three great exercises you can do at home or in the gym to make you faster and more explosive on the ice.
Squat Jumps:
Squat jumps are probably one of the simplest types of plyometrics exercise, and you can do them almost anywhere. To perform a squat jump, simply lower your body into the position you'd be in for a normal squat, and then explode upward into a jump, raising your arms above your head. When you land, immediately lower yourself back down and repeat. The key is to not hold the squat position but to be constantly going up and down.
Tuck Jumps:
Tuck jumps are done by starting from a standing position and jumping into the air and tucking your knees up to your chest. Land on the balls of your feet and immediately spring back up again. Once again, the goal is constant, explosive movement. Try and land softly and use the energy you store from landing to help you push back into the air. Keep your feet on the ground for as little time as possible.
Box Drill with Rings:
The box drill is a great one because it has you jumping back, forth and side to side. For this one, set up four rings (or any kinds of markets) in a box pattern. Stand in the first ring (or on the first marker) and with your feet kept together, jump from one market to another, never stopping in between, until you've completed the entire box. Once again, never keep your feet on the ground.
Doing these plyometric exercises will help greatly increase your foot speed and the explosive power of your muscles. The results you'll see on the ice will be noticeable. To check out an more plyometrics exercises specifically designed for hockey, go to www.tophockeytraining.com and get Hockey Speed and Power by Kevin Miehm. An ex-NHL'er and career pro, Kevin's hockey specific training manual contains an entire section on plyometrics for hockey, as well as a full fitness plan designed specially to improve on ice performance.
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