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Q&A: Exercises to Improve Speed for Hockey?
Kevin Djansezian / Getty Images
Q: What exercises will improve my speed for hockey?
A: One of the best movements for hockey players is the rotational row (see the video below). As opposed to running in a straight line, you're moving on a blade, and at some point that blade has to rotate into the ice where you push. If you do this well, you externally rotate at your hip to create an angle to push you forward. The rotational row helps you develop strength and power for this exact purpose, while keeping your hips mobile. If you do it correctly, the tension from the cable helps you stretch your hips while improving your ability to push off with your leg and rotate your hips like you do on the ice.
Rotational Row - 1 Arm Cable Standing
Another unique aspect of skating is that you're in a flexed position. You cannot escape. You're in a half squat the whole time. So if you don't condition your legs to handle your own bodyweight when you're skating, you won't be successful. Try doing high-volume conditioning work on a bike or challenging leg circuits like the one below. This sample routine incorporates the 1-arm rotational row and conditions your lower body. Perform each exercise in succession, then rest for a minute. Repeat the circuit three times.
| Movement | Reps |
| Dumbbell Split Squat | 10 each |
| Quad / Hip Flexor Stretch | 6 each |
| Stability Ball Hamstring Curl | 6-10 |
| 1-Arm Rotational Row | 6-10 each |
| Skate on a Slideboard | 30 seconds |
About The Author
Jennifer Noiles – With a background in sports performance and human movement, Jennifer Noiles brings a passion for strength and conditioning to Athletes' Performance.
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