Plyometric Plan for Explosive Speed (No Equipment Needed)
- Coach Kevin
- Apr 3
- 5 min read
Updated: 19 hours ago
# Plyometric Exercises: Boost Your Explosiveness for Hockey Performance
## The Importance of a Proper Warm-Up for Plyometric Exercises
Plyometric exercises are designed to build explosive strength and quickness—vital for hockey players. These exercises focus on your ability to generate power quickly and efficiently, improving your speed, agility, and reaction time. Below, we have put together a list of exercises that require no special equipment and can be done by a player on their own.
A proper warm-up before performing plyometric exercises is crucial. It prepares your body for explosive movements, reduces the risk of injury, and enhances overall performance. A thorough warm-up increases blood flow, activates key muscle groups, and prepares your joints for high-impact exercises.
Recommended Warm-Up Routine
Here's a recommended warm-up routine that focuses on mobility, activation, and light cardio. This routine will help you get ready for plyometrics.
Why a Proper Warm-Up Is Important
Increased Blood Flow: Warming up increases blood circulation to your muscles and joints, vital for explosive exercises.
Improved Flexibility: Enhancing flexibility and mobility reduces the chance of strains or sprains.
Activation of Muscle Groups: It engages the key muscle groups you'll use during the workout.
Mental Preparation: A good warm-up prepares you mentally for the intensity of plyometric movements.
By following a solid warm-up routine, you'll ensure that your body is ready to perform at its best during your plyometric training.
## Plyometric Exercises for Hockey Players
1. Jump Squats
How to do it: Stand with feet shoulder-width apart and lower yourself into a squat position. Explode upward, jumping as high as possible while using your arms for momentum. Land softly with bent knees and immediately drop back into a squat to repeat.
Sets/Reps: 3 sets of 10 reps
2. Lateral Bounds (Skater Jumps)
How to do it: Stand on one leg, bend your knee, and jump sideways to land on the opposite leg. Quickly jump back in the opposite direction, keeping your body low to mimic a skating stride.
Sets/Reps: 3 sets of 10 reps per leg
3. Broad Jumps
How to do it: Stand with feet shoulder-width apart and bend your knees. Jump forward as far as possible, swinging your arms for momentum. Land softly and reset for the next jump.
Sets/Reps: 3 sets of 10 reps
4. Tuck Jumps
How to do it: Stand with feet shoulder-width apart. Jump as high as possible while bringing your knees towards your chest. Land softly and immediately jump again.
Sets/Reps: 3 sets of 10 reps
5. High Knees (Plyometric Focus)
How to do it: Stand tall and drive one knee up towards your chest while bringing the opposite arm up. Alternate legs quickly while maintaining a high pace. Focus on lifting your knees explosively.
Sets/Reps: 3 sets of 30 seconds
6. Jumping Lunges
How to do it: Start in a lunge position with one knee bent and the other knee near the ground. Jump upward, switching legs mid-air, and land in a lunge with the opposite leg forward. Repeat the movement explosively.
Sets/Reps: 3 sets of 10 reps per leg
These exercises form a great base for developing the explosive power required in hockey.
Sprinting for Hockey
Why Sprinting is Crucial for Hockey Players
Sprinting is integral to hockey-specific conditioning. On the ice, players accelerate quickly from a standstill, reach top speed in short bursts, and change direction rapidly. Sprinting mimics these actions and builds the foundation for faster skating. Here are key benefits of sprinting:
Improved Acceleration: Players need to accelerate quickly, especially when battling for pucks or pursuing an opponent.
Increased Explosive Power: Short sprints build fast-twitch muscle fibers essential for quick starts and powerful skating strides.
Enhanced Endurance: Sprinting intervals replicate hockey’s stop-and-start nature, improving endurance for high-intensity play.
Stronger Legs and Core: Sprinting contributes to overall leg strength, boosting skating power.
Effective Sprinting Drills
Here are effective sprinting drills to incorporate into your routine to increase on-ice speed:
1. 20 Yard Sprints (Max Effort)
How to do it: Sprint at maximum speed for approximately 20 yards.
Sets/Reps: 8 sets of 20-yard sprints with a 30-45 seconds rest between each.
2. Hill Sprints (if a hill is available)
How to do it: Sprint uphill for 10-15 seconds, focusing on driving your legs powerfully. Walk back down to recover. This is great for building leg strength and improving sprinting form.
Sets/Reps: 6-8 sets
Stretching After Your Workout
Post-workout stretching helps maintain flexibility. Here are a few stretches for your quads, hamstrings, calves, and hip flexors:
1. Quad Stretch
How to do it: Stand tall, grab your ankle behind you with one hand. Keep your knees together and gently pull your ankle towards your glutes.
Hold for: 20-30 seconds and switch legs.
2. Hamstring Stretch
How to do it: Sit on the floor with one leg extended and the other leg bent. Reach for your toes on the extended leg while keeping your back straight.
Hold for: 20-30 seconds and switch legs.
3. Calf Stretch (Wall Stretch)
How to do it: Stand facing a wall. Step one foot back and bend the front knee, keeping the back leg straight and heel on the ground. Lean into the wall to feel the stretch in your calf.
Hold for: 20-30 seconds and switch legs.
4. Hip Flexor Stretch
How to do it: Start in a lunge position with one knee on the ground. Push your hips forward to stretch the hip flexors.
Hold for: 20-30 seconds and switch sides.
Cool Down After Sprinting
After sprinting, cool down to prevent injury and aid recovery:
Light Jogging or Walking: 5-10 minutes
Stretching: Focus on your quads, hamstrings, calves, and hip flexors to prevent tightness.
How Often Should I Do My Plyometric Training?
2-3 Times per Week is ideal for most athletes. This frequency allows your body to reap the benefits of plyometric training while recovering to avoid injury.
Why 2-3 Times per Week?
Plyometrics are high-intensity exercises that stress your muscles and joints. Adequate recovery is essential for your muscles to rebuild and perform optimally. Training too often can lead to diminished returns.
Rest Days Between Sessions
48 Hours of Rest between plyometric sessions is optimal. This allows your muscles and joints to recover adequately, which is crucial after the explosive nature of plyometric workouts.
Conclusion
By incorporating plyometric exercises and sprinting into your training routine, you’ll build the strength, speed, and explosive power necessary to succeed on the ice. These exercises improve your ability to accelerate, change direction quickly, and maintain a high level of intensity throughout the game.
Remember: Consistency is key. Stay disciplined with your plyometric and sprinting workouts, and you’ll see improvements in your ice performance.
Would you like to add any specific sprinting drills or adjust any other part of the plan?
Cool Down After Plyometrics
After completing your plyometric routine, cool down with a gentle jog or walk for a few minutes. Follow this with static stretching focusing on your legs, hips, and back to avoid tightness.
With these plyometric exercises, you can develop the explosive power necessary for quick starts and agile movements on the ice. Utilize your body weight to generate force, and enhance your speed and reaction time.
Best,
Coach Kevin