What truly separates Hockey From other sports and training?

While some might argue otherwise, the lower body strength and power training of a football receiver and an elite soccer player are quite similar. Both athletes are required to execute intense sprints and quick changes of direction on identical surfaces. However, it is their conditioning requirements that differ significantly. Hockey players, on the other hand, perform on an entirely different surface with a unique propulsion method, leading to distinctive strength and conditioning needs. The key distinctions between hockey players and field sport athletes include:

The Foot and Ankle Demands

Hockey players must balance on a 3mm piece of steel rather than a shoe or cleat, a challenge that places unique demands on the foot and ankle. The ankle joint plays a crucial role in distinguishing an average skater from an elite one.

Time Spent Producing Force During Each Stride

In field sports, athletes at full sprint have ground contact times of 0.2 seconds or less, giving them a very brief window to apply force. In hockey, the contact time with the ice per stride at full speed is approximately 0.4 seconds, which has significant implications for the strength required to achieve high speeds.

Lateral vs. Forward Force Generation

In sprinting, the hamstrings are among the most important muscles, especially at full speed. However, in hockey, they primarily act as knee stabilizers and help in lifting the blade off the ice. This influences how hamstrings are trained, the emphasis on quads and glutes, and the focus on different planes of motion during training including the muscles of the hips.

The Role of the Stick in Propelling the Puck

In hockey, small but powerful wrist movements are crucial for executing quick-release, high-velocity shots, such as snapshots and wrist shots. Training for hockey demands dynamic wrist extension (knuckles moving towards the back of the forearm) and wrist flexion (palms moving towards the front of the forearm). Additionally, violent torso rotation is essential for powerful slapshots, one-timers, and classic wrist shots.

The Foot and Ankle: Hockey’s Most Distinctive Feature

When considering what sets hockey apart from most other sports, the fact that it is played on ice is undeniably significant. This factor profoundly impacts several aspects of the game, particularly the role of the foot and ankle complex.

If you're familiar with Quinn Hughes' impressive rookie and sophomore seasons, you’ve likely noticed his almost unmatched skating skills, particularly his ability to make quick moves and change direction in seemingly impossibly tight spaces. Observing closely, you’ll see the extreme angles his ankles achieve—the way he can hold an edge, the range of movement across the back and front of his blade.

Many parents are frustrated that a general sports conditioning and speed program is not improving their on ice speed and performance as much as they had hoped. The verbatim of “it’s not transferring to the ice coach”, is the most common.

This is a peek into why Connor McDavid’s speed on the ice does not make him a great 40 yard dash sprinter in the combine. You can now see why some programs are swinging and missing with hockey players.