Ice Hockey

Ice Hockey Fitness Training

Ice Hockey Description

Ice hockey is an active, non-stop, team sport in which players skating on ice use sticks to try to put a puck into their opponents' goal. It requires cardiovascular and muscular endurance as well as speed, strength and skill. Beginners should learn the basic skills of skating, stick handling, shooting and playing defense. Hockey is a physically demanding sport which involves hard collisions between players.

Ice Hockey Warnings

  • If you have had elbow, knee, hip, shoulder, wrist or ankle problems, this activity may aggravate these conditions. Seek medical clearance prior to participating.

Ice Hockey Risks

  • Groin and calf muscle strains
  • Ankle and knee sprains from sudden falls, swift turns or collisions with other players
  • Injuries as a result of being checked against the boards (walls)
  • Fracture of nose, skull or facial bones
  • Cuts, bruises and lacerations from pucks and skate blades
  • Eye injuries and broken teeth from rough checking and high sticking
  • Possible dislocations/subluxations of shoulders or lower back

Ice Hockey Sport-specific applications

  • Played at high school, collegiate, national, international and Olympic levels

Ice Hockey Equipment required

  • Stick
  • Puck
  • Skates: blade shape varies with position
  • Helmets for protection against ice, flying pucks, high sticking
  • Face mask for protection
  • Other protective gear: mouthpiece, elbow pads, shoulder pads, shin guards, supporter and cup
  • Gloves

Ice Hockey Applicable substitutions

  • Roller hockey
  • Roller skating
  • Field hockey
  • Soccer
  • Ice skating
  • Basketball

Ice Hockey Reference sources, organizations and publications

  • USA Hockey: 2997 Broadmoor Valley Rd., Colorado Springs, CO 80906­4489, (719) 576­4990
  • NCAA: 6201 College Blvd., Overland Park, KS 66211­2422, (913) 339­1906
  • U.S. Olympic Committee: 1750 East Boulder St., Colorado Springs, CO 80909­5760, (719) 632­5551


Cardiorespiratory: Aerobic/Anaerobic/Interval

Fitness Benefits

  • Cardiorespiratory 4
  • Flexibility 2
  • Muscular Strength 2
  • Muscular Endurance 4
  • Body Fat Recution 2

Fitness Requirements

  • Cardiorespiratory 2
  • Flexibility 2
  • Muscular Strength 1
  • Muscular Endurance 3
  • Coordination/Skill 4

Muscle groups used

Primary muscles: quadriceps, hamstrings, calves, hip adductors, hip abductors (gluteal muscles, tensor fasciae latae), shoulders and forearms Assistance muscles: upper back (trapezius, latissimus dorsi, rhomboids), erector spinae, abdominals, obliques, biceps, chest and triceps

Energy expenditure

Approximately 0.06 Calories per minute per pound of body weight

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