Effective Exercises for Building Strength For Inline Hockey

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Written By Mark

A seasoned inline hockey player with over a decade of experience, Mark has competed at the amateur level and has a wealth of knowledge to share.

Exercises for building strength for inline hockey can seem like a daunting task.

You might be wondering… where do I even start?

Figuring out the ideal combination of aerobic exercises, weightlifting and puck-handling drills is a difficult task. But this is what separates an average player from a top performer.

If you’re unsure about how to develop your own effective workout routine with exercises for building strength for inline hockey games… well, you’re not alone.

The journey to becoming stronger on the rink may be challenging, but it’s far from impossible.

The Importance of Strength Training for Inline Hockey

Strength training plays a pivotal role in the performance of inline hockey players.

This high-intensity sport requires full body strength, making consistent hockey full body workout an essential part of any player’s routine.

Upper Body Strength and Puck Control

In inline hockey, upper body strength is important not just for shooting goals but also for effective puck control and handling. Stronger arm muscles can lead to better stickhandling skills.

Leg Muscles Contribute to Speed and Agility on Ice

Your leg muscles are your powerhouse when it comes to skating fast or changing direction swiftly during a game.
Strengthening these muscle groups through targeted exercises enhances speed, agility, and overall ice-hockey performance.

Balancing Injury Prevention with Performance Enhancement

A well-structured exercise regime isn’t solely about improving game abilities; it’s equally crucial for injury prevention.
By incorporating specific movements into their workouts, players can build resilience against common injuries associated with this dynamic sport.

In our next section “Building Natural Hockey Strength through Effective Exercises”, we’ll delve deeper into some practical exercises you could include in your training regimen.

Building Natural Hockey Strength through Effective Exercises

Developing natural hockey strength is crucial for inline and ice hockey players. A well-rounded exercise regimen can significantly improve your game performance.

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Wind Sprints/Explosive Running

A powerful lower body contributes to speed, agility, and overall balance on the rink. Wind sprints or explosive running are excellent exercises that focus on these areas.

The quick bursts of high-intensity movement in wind sprints mimic the sudden changes in direction during a hockey game. This training not only strengthens leg muscles but also enhances cardiovascular endurance – an essential aspect of any consistent hockey full body workout plan.


In contrast to sprinting’s emphasis on lower-body power, pull-ups and chin-ups target upper body strength important for puck control and handling skills.

This type of resistance training offers endless upper body strengthening opportunities as it engages various muscle groups simultaneously. The result? Improved shooting force, better stickhandling abilities, increased grip strength – all vital components needed by both beginner and experienced inline hockey players alike.

To avoid injury prevention while performing these exercises start with lighter weights before gradually increasing weight load over time.

Enhancing Puck Handling Skills with Stickhandling Drills

Puck handling is a critical skill in inline hockey, requiring both hand-eye coordination and upper body strength.

To improve your puck control skills, consistent practice using stickhandling drills can be highly beneficial.

The SuperDeker Advanced Hockey Training System

This innovative tool provides an engaging way to refine your puck handling abilities. The SuperDeker Advanced Hockey Training System offers various game modes that help players work on their speed, reaction time, and overall stickhandling skills.

Beyond improving technical proficiency, this system also helps build the natural hockey strength needed for effective gameplay through its interactive training modules.

ePuck Max: A Game Changer for Puck Control Practice

A great companion to any ice hockey strength training exercise regimen is the ePuck Max. This advanced tool from SuperDeker aids players in honing their shooting accuracy while simultaneously enhancing grip strength – crucial aspects of successful puck control during a high-paced hockey game.

As we delve deeper into building full-body power necessary for inline skating next up will focus on incorporating weight lifting exercises into our workout routine. Stay tuned as we discuss how bench press contributes significantly towards strengthening those muscles vital for optimum performance on the rink.

Incorporating Weight Training into Your Hockey Workout Routine

Weight training plays a pivotal role in an ice hockey strength training exercise. It contributes to overall hockey strength, enhancing performance on the rink.

Bench Press

The bench press is a must-have in any comprehensive weightlifting regimen. This powerful upper body workout targets your chest, shoulders and triceps – all vital for that explosive shot power.

Bench press variations  can be incorporated as you progress, ensuring consistent growth of your upper body strength important for inline hockey players.


A key ice hockey weight training exercise are squats. They strengthen leg muscles crucial for skating speed and stability during intense games. Squatting with lighter weights initially helps avoid injuries while still effectively building muscle mass over time.

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Hang Cleans

This compound lift works multiple muscle groups simultaneously contributing to grip strength needed for effective puck control. The hang clean also enhances coordination – another essential skill in inline hockey play.


An integral part of many athletes’ workouts, a deadlift aids core development which is fundamental not only to balance but also injury prevention during high-intensity matches. Incorporate this move gradually into your routine under proper guidance.

Rest & Recovery – A Crucial Part of Your Workout Plan

In the quest for building natural hockey strength, rest and recovery are often overlooked.

This is a mistake.

A well-rounded ice hockey strength training exercise plan should always include adequate downtime to allow your body to recuperate from intense workouts.

The Importance of Rest Days in Training

Your muscles grow during periods of rest, not while you’re working out.

If you skip this crucial step in your consistent hockey full body workout routine, it could lead to overtraining or even injuries.

Balancing Exercise with Recovery Time

Finding the right balance between exercise and recovery can be tricky but necessary for injury prevention.

Health experts recommend taking at least one day off after two consecutive days of strenuous activities like ice hockey weight training program exercises,

Tips For Maximizing The Benefits Of Rest And Recovery:

  1. Eat protein-rich foods post-workout as they aid muscle repair and growth.
  2. Sleep adequately since most muscle repair happens during sleep.
  3. Stay hydrated throughout the day; water helps flush toxins from our bodies that accumulate due to physical exertion.

Moving forward into Heading 6 we will explore how position-specific training can further enhance performance on the rink.
Don’t miss these tips tailored specifically towards enhancing performance in inline hockey games.

Boosting Performance with Position-Specific Training

In inline hockey, each player’s responsibility on the rink is distinct.

This requires a tailored approach to strength training and fitness that caters specifically to their position’s physical demands.

The Forward Player: Speed and Agility

A forward in an inline hockey game needs explosive speed for quick breaks towards goal.

Puck handling skills are also crucial here, which can be enhanced using tools like the ePuck Max.

The Defenseman: Strength and Stability

An effective defenseman requires full body strength for robust puck control under pressure. Exercises such as squats help build leg muscles essential for stability on skates while bench press aids in developing upper body strength important in defensive play.

The Goaltender: Flexibility & Reflexes

Last but not least, goaltenders need excellent hand-eye coordination alongside flexibility. This combination allows them to make split-second saves during a fast-paced hockey match.

Remember – whether you’re new or experienced at inline skating, it’s always best to start your season workout plans exercise with lighter weights before gradually increasing intensity.

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Also consider incorporating drills from resources like HockeyMonkey’s online training products into your routine regularly.

Tools & Resources For Advanced Hockey Training

If you’re a skater striving to improve your performance, procuring the correct tools and resources is essential.

The HockeyMonkey’s SuperStore locations offer a wide range of advanced training equipment tailored for both beginner and experienced players.

HockeyMonkey’s In-Store Experience

You can find everything from skates to protective gear at these stores.

Beyond that, their staff are well-equipped with knowledge about ice hockey strength training exercises which they readily share with customers.

HockeyMonkey’s Online Training Products

If visiting physical store locations isn’t feasible or convenient for you, don’t worry.

Their online platform provides access to numerous products designed specifically for enhancing puck handling skills and building natural hockey strength through effective workouts.

This includes items like the SuperDeker Advanced Hockey Training System, known as one of the best in aiding consistent full body workout routines fit for any level of play.

In our next section we will be discussing how all this information ties together into creating a comprehensive weight-training program specific to Inline Hockey Players.

Building a Well-Balanced Weight Training Program For Inline Hockey

Achieving peak performance in inline hockey is not just about mastering puck control or perfecting your skating technique.

Constructing an exercise regimen tailored to inline hockey that emphasizes total body strength is essential for achieving peak performance.

Incorporating Various Exercise Types

Your workout should involve exercises that work different muscle groups.

This includes leg muscles crucial for speed and agility on ice, upper body strength important for shooting and passing, core strength necessary for maintaining balance during play, and grip strength essential to effective puck handling.

The Role of Cardio Exercises

Besides weight lifting exercises like bench press or squats, cardio workouts such as sprinting are equally vital.

These help increase stamina – an indispensable trait every player needs when engaged in this fast-paced game.

Dry Land Sprinting Workouts: A Must-Have In Your Routine.

  1. Sprint 100 meters at maximum effort; walk back slowly as recovery before repeating the exercise.
  2. Add uphill sprints into your regime to further challenge yourself.
  3. Vary between long-distance jogs (for endurance) and short explosive sprints (for power).
Finding The Right Balance Between Strength And Flexibility Training Is Key To Prevent Injury.
  • Maintain flexibility with regular stretching routines post-workout.

FAQs in Relation to Exercises for Building Strength for Inline Hockey

How can I improve my strength in hockey?

Improving your strength in hockey involves a combination of cardio, weight training, stickhandling drills and position-specific exercises. Rest and recovery are also crucial for muscle growth and repair.

How do I get more power in my hockey shot?

To increase the power of your shot, focus on strengthening your upper body through exercises like pull-ups or bench press. Stickhandling drills will also enhance puck control skills.

Are pull ups good for hockey?

Pull-ups are excellent for building upper body strength which is vital for shooting and passing effectively in inline hockey.

How do squats help hockey players?

Squats strengthen leg muscles that contribute to skating power and stability on the ice, making them an essential exercise for any inline player’s workout routine.


Strength training plays a pivotal role in the performance of inline hockey players.

This high-intensity sport requires full body strength, making consistent hockey full body workout an essential part of any player’s routine.

Designing your own effective workout routine with exercises for building strength for inline hockey is essential.

Inline Hockey Hub has got you covered when it comes to everything inline hockey related.

Whether you’re a beginner learning basics or an experienced player looking to take their skills up a notch – we provide helpful information that will help improve your game.

Ready to build some serious inline hockey strength? Visit our website today!