In hockey, skill alone isn’t enough. To shoot harder, protect the puck, and handle the stick with control, you need strong arms, a powerful grip, and mobile wrists.

After coaching thousands of players in my Online Hockey Training program, I’ve seen the same truth again and again:

Players who combine skill training with strength training see the fastest improvement.

This guide breaks down the essential hockey-specific routines every player should use to build upper-body power safely and effectively.

Arm Strength for Shot Power

Your arm strength directly affects the power you generate during wrist shots, snapshots, and slapshots. These exercises create functional strength that translates to real-game shooting power.

1. Pull-Up Variations

Pull-ups strengthen your lats, biceps, and upper back—core muscles for shooting power and control.

How to structure pull-up training:

• 15 reps max per variation, then rest 60 seconds
• 2–3 sets of each style before switching
• Only 4–5 variations per session
• Use a cut hockey stick on the bar for hockey-specific grip

Pull-up styles to rotate:

• Wide grip (lat strength)
• Close grip (biceps)
• Supinated grip (upper back)
• Pronated grip (lats + shoulders)
• Mixed grip (balanced strength)
• Towel grip (grip + wrist strength)

2. Deadlift Variations

Deadlifts build core, glute, and posterior chain strength—helping you stay balanced and powerful while shooting or battling for the puck.

Deadlift guidelines:

• Train deadlifts no more than twice per week
• 3 sets of 4 exercises per session
• Beginners: lift 45–60% of body weight
• Max 10 reps per exercise
• Increase weight gradually

Best variations for hockey players:

• Sumo deadlift
• Lunge deadlift
• Skater deadlift
• Romanian deadlift

Dynamic Power Training for Explosive Movement

Medicine-ball routines help build rotational power, agility, and shot explosiveness—all essential for quick releases and strong puck protection.

Try this full medicine-ball circuit:

• 2 minutes jump rope
• 2 minutes dynamic stretches
• 1 minute Russian twists
• 1 minute lateral hop + stick
• 1 minute rotational scoop tosses
• 1 minute medicine-ball burpees
• 30 seconds rest between drills
• Rest 1 minute between sets
• Repeat the full set once more
• 5-minute cool-down stretch

Why dynamic exercises work:

• Improve coordination and balance
• Increase explosive power for shooting
• Build transferable strength for in-game movement

Grip Strength for Better Stickhandling & Puck Control

Grip strength affects your ability to control the puck, load the stick, and stay strong during battles. Here’s a simple but highly effective routine.

Hand Gripper Routine

Complete this full sequence:

• 14 crush grips
• 10 pinch grips
• 10 open-crush grips
• 10 supporting crush grips

Grip training tips:

• Go slow—quality > speed
• Control the release on every rep
• Use all fingers evenly
• Rest 30 seconds between sets

Choosing the right hand gripper:

• Must include adjustable weight (down to 30 lbs for beginners)
• Should support overall grip—not just crush strength
• Look for durable metal construction

Wrist Strength & Mobility for Better Shot Mechanics

Wrist mobility helps players generate cleaner releases, maintain puck control, and avoid overuse injuries.

Wrist Curl Routine

Complete this sequence:

• Warm-up: wrist circles + finger stretches
• 15 dumbbell wrist curls
• 1 minute wrist roller
• 15 reverse curls
• 1 minute pinch-carry, sideways curl

Benefits:

• Improves puck control accuracy
• Increases shot power, especially wrist shots
• Expands wrist range of motion
• Reduces injury risk

FAQs: Hockey Strength Training

How many times per week should hockey players strength train?

Most players benefit from 2–3 strength sessions per week, depending on game schedule.

Can young players safely do these exercises?

Yes—provided they use light weights, proper form, and supervision when needed.

Will these exercises improve my shot power?

Absolutely. Strong arms, wrists, and grip translate directly to higher shot velocity.

Should I lift before or after skill training?

Generally, do skill first, then strength—unless you're conditioning heavily.

Do I need gym equipment?

No. Many variations can be done with bodyweight, resistance bands, or simple home gear.

Want Training That Maximizes Your Strength Gains?

Pair this strength routine with structured stickhandling and shooting workouts inside Online Hockey Training.

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