It's physical, it's visceral, and excelling at it requires a lot of dedication and skill. Over many years. It can't be done without training and ice time. Lots of it. Yet even this is not enough. Fitness and strength are crucial if you want your training to succeed, which is why NLHA want to train your fitness for hockey, and not just your skills. Starting with your CV.
Cardiovascular fitness enables you to exert yourself... continuously. This sport has you constantly skating up and down the rink over an intense, extended period with an increased heart rate. The best way to train for this is simply to practice exerting yourself in similar ways, several times per week, for 40 to 60 minutes. Your stamina will quickly improve and your performance on the ice will then be less likely to start to drop off. That means you will get more out of your NLHA on-ice training. Much more.
‘Interval training’ pushes your body harder, faster. For example, alternating between slow jogging and fairly brisk running causes you to exert more in less time. It forces your heart to adapt to the abrupt changes in pace. Your heart works harder. Your body produces more growth hormone.
If you want to play the contact grades of the sport, then you also need to develop strength. "Checking" opponents is just political correctness for "bone-crushing collisions at high speed", and so it is not surprising that wider shoulders and more muscle weight behind you really does help! Regular heavy weight lifting helps to improve this (by causing micro-tears in your muscle fibers which build back thicker and stronger using amino acids from protein).
Focus on the legs for skating and stability using squats, lunges and clean and presses, and the shoulders (both deltoids and lats) with dumbbell raises, shoulder presses, and shrugs. This will develop more pushing power and improve your strike at the same time. Abs and obliques are also very important for further stability, so practice sit-ups and crunches — particularly twisting sit-ups, which can help you to improve balance and torque.
In addition, play hockey often, and in every way possible, because this exercises the exact muscles and fitness you require for competition.
NLHA will soon offer professional pilates, non-contact boxing and personal training programs tailored specifically for ice hockey players. For further information and bookings telephone 0425-115-566 or email
This body conditioning routine helps to build flexibility, strength, endurance, and coordination in legs, abdominals, arms, back.
Sparring or practice fighting with the aim of training skills and staying fit. You and an opponent will throw and block combination punches with padded gloves. One of the most popular fitness regimes out there.
Why not make it personal? Let NLHA set your fitness goals and provide feedback and accountability. Get exercise and nutrition exactly right for your game.
If you are not training with NLHA then it is time we met. Drop us a line from the Contact page.
Better still ... drop-in to our Pro Shop, rear of the Oakleigh rink. Go on! We dare you!