Speed. Acceleration. Power. These are the traits that separate good hockey players from great ones—and plyometric training is one of the most effective ways to build them. Plyometrics help hockey players develop explosive strength, which translates directly into faster skating, harder shots, and quicker reaction times on the ice.

In this guide, we’ll break down the fundamentals of hockey plyometric training, including how it works, key exercises to add to your routine, and tips to maximize your results safely and effectively.

What Is Plyometric Training?

Plyometric training involves rapid stretching and contracting of muscles—also known as the stretch-shortening cycle—to develop explosive power. These exercises typically include jumps, bounds, and quick-react drills.

Why It Matters for Hockey:

  • Builds explosive lower-body power for faster acceleration

  • Improves first-step quickness and skating stride

  • Enhances balance and stability

  • Strengthens muscles used in shooting, passing, and body contact

Safety First: Plyometric Guidelines for Hockey Players

  • Always warm up before training (5–10 minutes of dynamic movement)

  • Perform plyometrics before strength training, not after

  • Focus on quality over quantity—perfect form is key

  • Rest at least 48 hours between intense plyo sessions

  • Land softly to protect your joints and reduce injury risk

Top Plyometric Exercises for Hockey Players

1. Box Jumps

Purpose: Develop vertical power and explosive leg drive

  • Start in a squat position, jump onto a sturdy box or platform

  • Land softly with knees slightly bent

  • Step down, reset, and repeat

Reps: 3–4 sets of 6–8 reps

2. Lateral Skater Bounds

Purpose: Simulate stride power and improve lateral explosiveness

  • Jump side to side from one foot to the other like a skating motion

  • Land on one foot, control the landing, and push off explosively

Reps: 3 sets of 12–16 total bounds

3. Depth Jumps

Purpose: Boost reactive power and stretch-shortening response

  • Step off a box, land, and immediately jump vertically as high as possible

  • Focus on minimal ground contact time

Reps: 3 sets of 5–6 reps

4. Single-Leg Hops

Purpose: Build unilateral strength and balance

  • Hop forward on one foot for a set distance or number of reps

  • Land soft, stay stable, and repeat on the other leg

Reps: 3 sets of 6–8 reps per leg

5. Broad Jumps

Purpose: Increase horizontal power for better stride extension

  • Stand in a squat position, then jump forward as far as possible

  • Land softly and reset each rep

Reps: 3 sets of 5 reps

6. Tuck Jumps

Purpose: Improve vertical jump and coordination

  • Jump straight up, bringing your knees toward your chest

  • Land lightly and repeat with quick, controlled rhythm

Reps: 3 sets of 8–10 reps

7. Lateral Cone Hops

Purpose: Train agility and lateral quickness

  • Place a small cone or object on the ground

  • Jump side to side over the cone as quickly and lightly as possible

Time/Reps: 20 seconds on, 10 seconds rest, 4 rounds

Off-Ice Plyometric Workout Example

Warm-Up (5–10 min):

  • Jog in place

  • Arm circles

  • Leg swings

  • Bodyweight squats

  • High knees

Workout:

Exercise Sets Reps
Box Jumps 3 6–8
Lateral Bounds 3 12–16
Single-Leg Hops 3 6 per leg
Broad Jumps 3 5
Cone Hops (fast) 4 20 sec
Core Planks (cooldown) 3 30 sec hold

Rest 30–60 seconds between sets.

Tips to Maximize Plyometric Training for Hockey

  • Integrate it into your season: 1–2 sessions/week in-season; 2–3/week off-season

  • Pair with strength training: Combine plyo with squats, deadlifts, and lunges

  • Track your progress: Measure jump height or distance monthly

  • Train movement patterns: Prioritize exercises that mimic skating motion

  • Don’t overdo it: Plyometrics are intense—recovery is essential

The Science Behind the Gains

Plyometric training activates Type II fast-twitch muscle fibers, which are responsible for high-speed, high-force actions—just like sprinting, checking, or firing a slap shot. The stronger and faster these fibers respond, the more explosive you’ll be in-game.

Conclusion

Plyometric training is a powerful tool for hockey players who want to build explosive strength, improve skating power, and gain a competitive edge. By incorporating the right exercises into your off-ice routine, you’ll increase your quickness, balance, and overall performance on the ice.

Train smart, focus on form, and give your body time to adapt—and you’ll feel the results where it counts: game day.