How to Bulletproof Your Shoulders and Knees for Hockey Season
The 6 exercises every hockey player should add into their workout
Preparing for the hockey season entails more than just honing your skills on the ice. It also involves fortifying your body against the physical demands of the game, particularly your shoulders and knees, which are susceptible to injury. Here’s a six-exercise regimen tailored for hockey players to build resilience in these critical joints and ensure a robust and injury-resistant hockey season.
Shoulders Injuries in Hockey
The act of forcefully striking the puck, colliding with opponents, and the repetitive nature of shooting and passing can all exert a tremendous amount of strain on a player's shoulders. The shoulders are engaged in almost every action on the ice, making them especially susceptible to injuries such as dislocations, separations, and strains. Strength training is a pivotal measure for injury prevention, providing a protective shield of muscle around the shoulder joints, which can absorb the shocks and jolts inherent in the game. Moreover, it fosters enhanced muscle endurance, ensuring the shoulders do not tire easily under the rigorous demands of the sport. A stronger, more resilient shoulder not only stands up better to the physical demands of hockey but also supports improved performance, rendering strength training an indispensable component of a hockey player's preparation and ongoing conditioning.
Here are our top 3 exercises to prevent shoulder injuries for hockey players
Standing Dumbbell Shoulder Press:
Execution: Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder level. Press the dumbbells upward until your arms are fully extended, then slowly lower them back to the starting position.
Why: Hockey players frequently engage in overhead motions whether it's shooting the puck or jostling with opponents. This exercise mimics these movements, strengthening the deltoids and trapezius muscles to ensure a powerful and stable overhead action.
Band-Resisted External Rotations:
Execution: Hold a resistance band with both hands, keeping your elbows bent at 90 degrees and close to your sides. Rotate your hands outward, stretching the band, and then slowly return to the starting position.
Why: The rotator cuff muscles are vital for maintaining shoulder stability during the rigorous swinging and checking movements in hockey. Strengthening them with this exercise can help prevent common shoulder injuries like dislocations or strains.
TRX Y-Fly:
Execution: Grasp the handles of a TRX suspension trainer and lean back, keeping your arms straight and forming a Y-shape. Pull yourself up by squeezing your shoulder blades together, then slowly return to the starting position.
Why: Enhancing scapular stability and shoulder mobility through this exercise is crucial for hockey players. It prepares the shoulders for the wide range of arm movements required on the ice, from stick handling to absorbing impacts from checks.
Knee Injuries in Hockey
In hockey, the knees are the epicenter of swift, agile movements on the ice. The sport's high-velocity nature, coupled with rapid directional changes, places a substantial demand on the knee joints and surrounding structures. The frequent bending, twisting, and sudden stops are part of the game's rhythm, yet they pose a risk for knee injuries like ligament tears, tendon strains, and meniscal injuries. The ice surface, although smooth, can be unforgiving during falls or collisions, further escalating the risk to the knees. Strength training also cultivates better proprioception—the body's ability to perceive its position in space—enhancing a player's control over their movements on the ice. This control is vital in avoiding awkward positions that could compromise the knee. Moreover, it facilitates a harmonious muscle balance, which is key in promoting a healthy joint function and reducing the wear and tear on the knee cartilage.
Here are our top 3 exercises to prevent knee injuries for hockey players .
Bulgarian Split Squats:
Execution: Stand a few feet in front of a bench, extend one leg back and place the top of your foot on the bench. Lower your body by bending your front knee until your thigh is parallel to the ground, then push back up to the starting position.
Why: This unilateral exercise simulates the one-legged strength and stability required in skating. It targets the quadriceps, hamstrings, and glutes, providing stability and strength to the knee joint, crucial for powerful strides and sudden stops on the ice.
Hamstring Curls:
Execution: Lie prone on a hamstring curl machine and hook your heels under the roller pad. Curl your legs upward, bringing your heels towards your buttocks, then slowly return to the starting position.
Why: Strong hamstrings are crucial for knee stability and injury prevention, especially during the rapid acceleration and deceleration inherent in hockey. This exercise directly targets the hamstrings, promoting balanced muscle development around the knee joint.
Lateral Band Walks:
Execution: Place a resistance band around your ankles and stand with your feet shoulder-width apart. Take a step to the side with one foot, followed by the other foot, maintaining tension in the band.
Why: Lateral movements are a fundamental aspect of hockey, whether it's sidestepping an opponent or quickly changing direction on the ice. This exercise strengthens the hip abductors and gluteal muscles, promoting proper knee alignment and reducing the risk of knee injuries during lateral movements.
Incorporating these exercises into your training regimen can significantly bolster the resilience of your shoulders and knees, preparing them for the challenges of the hockey season. Coupled with a balanced diet, adequate hydration, and proper recovery, this six-exercise regimen can be a cornerstone in your preparation for a successful and injury-free hockey season.
