Sled Training For Hockey Players

One of the most common mistakes that coaches make these days is training hockey players like endurance athletes in the off season. Sure a conditioning program will do wonders for body composition and improving aerobic thresholds for the players, but overdoing it will simply have a negative impact on power and speed during game play. Working too much on aerobic conditioning causes the body's type II muscle fibre types (fibres that are forceful and beneficial to hockey players) to take on characteristics of type I fibre types (fibres that are slow and better suited for endurance athletes). This is not something we want to happen. In essence, training off ice to become a better hockey player should focus on the proper elements of speed that mimic on ice game situations- short bursts of speed followed by rest periods sufficient enough for recovery.

One of the greatest tools that can be used in off ice training sessions, is the power sled- a device that allows athletes to run, shuffle, and perform various exercises with variable resistance accommodating the athlete's strength levels. The following exercises are excellent in helping the athlete increase overall lower body strength, power, and speed- something every athlete strives to increase!

Backwards Sled Drag:

The backwards sled drag is an excellent exercise that targets a major weakness amongst hockey players of all ages- the Vastus Medialis muscle of the quadriceps. In lay terminology, this is the muscle that is situated on the inside front of the leg, just above the knee, forming a “teardrop”. The vastus medialis is important for hockey players to develop, since it is needed for on ice balance, and also to keep the knee from buckling under stress. To properly execute this exercise, the athlete stands on the balls of the feet and pushes through the heels as s/he walks backward in a slow and controlled manner. Make sure that the trainee has the scapula (shoulder blades) contracted and arms out straight as opposed to bending at the elbows.

Sled Sprinting:

Sprinting using resistance is an excellent strength builder that can be used by hockey players during off ice workouts. Like a batter who warms up on deck by swinging a heavier bat than is typically used during the game, the sled uses extra weight to give the athlete the feel of running faster without it. One important point to make however, is that a resistance that is too heavy has been found to lead to increased ground contact time, decreased stride length, disruption of kinematic sprinting techniques, as well as decreased efficiency during the acceleration phase of running. Therefore, it is wise and more beneficial for the athlete not to use more than 10 % of his/her weight on the sled.

Lateral sled crossovers:

Another benefit of the power sled in training off-ice hockey players, is in the sport-specific movements of on ice skating mechanics. In essence, the sled can be used in such a fashion that it replicates on-ice movements, such as the crossover. In the lateral sled crossover exercise, the athlete attaches the belt and sled so that the sled is extended from the side of the athlete, not behind (as in the sled sprint). With the feet shoulder width apart and the toes pointed straight out front, the athlete begins by crossing the leg closest to the sled in front of the other leg and pushing off, bringing the other leg back into starting position (feet shoulder width apart and toes pointed straight). To work on muscular strength, the lateral sled crossover should be done in such a way that the upper body and hips are squared (no turning), which focuses on building strength of the working leg. To maximize speed and power during the movement, simply turn the hips and upper body slightly, and focus on exploding with each stride. Maximum speed can be used here, and the goal should be to explode across the surface in minimal time. Use the sled according to your own specific goals. Just remember to work both legs equally- how many times have you crossed over in only one direction during a game??

Lateral sled shuffle:

Like the sled crossover, the lateral sled shuffle once again places the sled at the side of the athlete. However, in this movement, the athlete steps out to the side with the leading leg (leg farthest away from the sled) and then pushes off with the back leg, in a hockey stride fashion. This is one of the best exercises for hockey players, since it helps build muscular strength in the quadriceps muscle- especially the lateral (outside) portion that is used during the on-ice stride. Once again, depending on your goals, you can use it with added resistance and a slow and controlled tempo (muscular strength) or lighter weight for minimum time (muscular power and explosiveness).

Be sure to use each exercise sparingly- that is, rotate each exercise into your routine every 4-6 workouts. Your body has a wonderful gift called “adaptation” and by using a technique consistently for months and months on end, the effect will eventually plateau. By changing the exercise, increasing the time/length per exercise, increasing or decreasing the tempo of the exercise, and rotating each exercise, you will be on your way to out-skating and over-powering your opponent. Good Luck!!

About the Author:

Duane Swift (CPT) is a strength coach and trainer at Sports Specific Training - a Canadian based company that trains a variety of professional and amateur athletes. Duane is currently completing his degree at York University in Kinesiology and Health Sciences.