In the competitive world of ice hockey, explosive power is a game-changer. Swift hockey, which emphasizes speed, agility, and rapid execution, requires players to develop explosive power that enables quick starts, rapid stops, and powerful shots. Here’s a guide to the most effective workouts for building explosive power in source for sports oshawa.

Lower Body Power

  1. Squat Jumps: Start with feet shoulder-width apart, perform a squat, and then explode upwards as high as possible. This exercise enhances leg strength and power, essential for explosive skating strides.
  2. Box Jumps: Stand in front of a sturdy box or platform. Jump onto the box, landing softly with both feet. Step down and repeat. Box jumps improve explosive leg power and coordination.
  3. Lateral Bounds: Stand on one leg and jump laterally to the other leg, landing softly and maintaining balance. This mimics the lateral movements in hockey and builds lateral power and stability.

Upper Body Power

  1. Medicine Ball Slams: Hold a medicine ball overhead and slam it to the ground with full force. This exercise enhances upper body power and core strength, contributing to more powerful shots and passes.
  2. Push Press: Hold a barbell at shoulder height, dip slightly with your knees, and then push the barbell overhead using the power generated from your legs and shoulders. This compound movement builds explosive power in the upper body.

Core Strength and Stability

  1. Russian Twists: Sit on the ground with your knees bent and lean back slightly. Hold a weight or medicine ball and twist your torso from side to side. This exercise strengthens the oblique muscles, aiding in powerful rotational movements during shooting and passing.
  2. Plank to Push-Up: Start in a plank position, then transition to a push-up position by placing one hand at a time onto the ground. This dynamic movement builds core stability and upper body strength.

Plyometric Drills

  1. Depth Jumps: Start on a raised platform, step off, and upon landing, immediately jump as high as possible. Depth jumps increase the reactive strength of the muscles, crucial for explosive starts and jumps.
  2. Tuck Jumps: Jump straight up and tuck your knees towards your chest at the peak of the jump. This plyometric exercise boosts lower body explosiveness and enhances quick, powerful movements.

Agility and Speed Drills

  1. Agility Ladder Drills: Perform various footwork patterns through an agility ladder laid on the ground. Drills like high knees, lateral steps, and in-and-out movements enhance foot speed and coordination.
  2. Sprint Intervals: Perform short, high-intensity sprints followed by brief rest periods. These mimic the bursts of speed required in a hockey game, improving both anaerobic capacity and explosive speed.

Strength Training

  1. Deadlifts: This compound lift targets the posterior chain, including the hamstrings, glutes, and lower back. Properly executed deadlifts build overall strength and power, which translates to explosive skating.
  2. Single-Leg Romanian Deadlifts: Perform this exercise with one leg off the ground, bending at the hip and lowering the weight towards the floor. This movement enhances balance, stability, and unilateral leg strength, key for powerful strides.

Flexibility and Mobility

  1. Dynamic Stretching: Incorporate dynamic stretches like leg swings, arm circles, and lunges with a twist into your warm-up routine. Dynamic stretching improves mobility and prepares the muscles for explosive movements.
  2. Foam Rolling: Use a foam roller to release muscle tightness and improve blood flow to key muscle groups. Regular foam rolling enhances recovery and maintains muscle flexibility.

Recovery and Nutrition

  1. Proper Nutrition: Fuel your workouts with a balanced diet rich in proteins, healthy fats, and complex carbohydrates. Post-workout, consume protein-rich foods to aid muscle repair and growth.
  2. Adequate Rest: Ensure you get enough sleep and rest days to allow your muscles to recover and grow. Overtraining can lead to injuries and diminished performance.


Swift hockey fitness focuses on developing explosive power through a combination of strength training, plyometrics, agility drills, and proper recovery. By incorporating these targeted workouts into your training regimen, you can enhance your on-ice performance, making you quicker, stronger, and more effective in every game situation. Embrace these principles to build the explosive power necessary for success in swift hockey.

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