Building Shot Power

The Correlation between Upper Body Strength and Shooting Ability in Ice Hockey Players

Stronger = Better

Ice hockey is a physically demanding sport that requires a combination of strength, speed, agility, and skill. Shooting ability is one of the essential skills that an ice hockey player must possess. The ability to shoot the puck accurately and with power is crucial for scoring goals and winning games.

Upper body strength is obviously an important factor that contributes to shooting ability in hockey players. But, as a coach, the last time a player came to you seeking advice on how to shoot harder, did you provide them a workout plan that would increase their strength and body mass? Or did your immediate response lean towards technique? Players, the last time you asked a coach how to improve your shot power, were you told to simply practice shooting harder at home? So, maybe it's not so obvious.

Let's explore the correlation between upper body strength and shooting ability.

Strength: The Game-Changer in Shot Power

The equation is simple yet profound: a stronger player, with technique being constant, will inevitably deliver a more powerful shot. This assertion is backed by research, including a study published in Acta Gymnica by Bežák and Přidal (2017), which found significant correlations between upper body strength and shot speed in ice hockey players. The research underscores that enhancing muscle power through targeted resistance training can lead to substantial improvements in shot velocity.

Therefore, investing in upper body strength is not merely an adjunct to a player's training regimen; it's a foundational element that elevates their shooting capability, transforming good shooters into exceptional ones. By focusing on strengthening the muscles involved in shooting, players can significantly amplify the power behind their shots, making them a dual threat of precision and power on the ice.

Step off the ice and into the gym

While technique, of course, plays a significant role in shot power, and there are a number of technique cues that can help a player use more of their current upper body strength while shooting, it is conclusive (and logical) that increasing upper body strength will increase your shot power.

Consider this example: Alex and Jamie are identical twins. Both have devoted countless hours to refining their shooting techniques, practicing diligently both on the ice and at home. Their skill levels are mirror images of each other; their shots are technically flawless, honed through equal amounts of practice and dedication.

Despite their similarities, there's a crucial difference in their training regimens. Alex, while mastering the technique, hasn't ventured much into strength training, believing that skill alone will elevate his game. Jamie, on the other hand, has integrated consistent strength training into his routine, focusing on building upper body strength.

As a result, Jamie is significantly stronger and has 20% more lean body mass than Alex. Who do you think has the harder shot now?

This isn't magic but a direct outcome of the additional muscle power behind each shot. The extra force that Jamie can exert on the puck, thanks to his developed strength and greater body mass, translates into shots that are not only accurate but also significantly more powerful than Alex's.

As an ice hockey player, if you want to improve your shooting ability, it's time to start taking your strength training seriously. The correlation between upper body strength and shooting ability in ice hockey players is undeniable. Therefore, if you want to enhance your on-ice performance, it's time to invest in an effective strength training program. Remember that improving your strength is a long-term process that requires consistency and dedication. Don't expect to see results overnight. But, with the right program, you can certainly begin to see notable improvements in just 6 weeks.

A Call to Action

To players dedicated to elevating their game: embrace the gym as much as the rink. Let strength training be the secret weapon in your arsenal, the edge that complements your technique and propels your shot power beyond the ordinary.

While technique remains a cornerstone of great shooting, the transformative potential of strength training should not be underestimated. For those looking to make a tangible difference in their shot power, the path is clear: parallel to honing technique, prioritize and consistently engage in off-ice strength training. This dual approach will not only refine your skills but significantly amplify the force behind each shot, setting you apart from your peers.