Why Ice Hockey Requires More Than Traditional Training

Ice hockey can require a large range of physical characteristics such as strength, speed, power and anaerobic capacity.  Due to the intermittent nature of the sport, players are exposed to a large number of accelerations/deccelerations, and changes of direction while skating forward, backwards, and sideways.  In addition, the absorption and redistribution of force is extremely important due to the physical nature of the game.  Thus, to improve upon these qualities, coaches must implement off-ice training to maximize players’ long-term development.

The Shift from Traditional Resistance Training (TRT) to Flywheel Resistance Training (FRT)

When it comes to off-ice training coaches often implement TRT movements such as a barbell back squat.  However, FRT has recently struck the attention of many professional and national level strength coaches due to its versatility and unique stimulus that it provides.  FRT provides your athletes with roughly a 1:1 ratio (concentric:eccentric) of resistive load.  Meaning the energy that is applied by your athletes in the concentric (upward) phase is also applied equally in the eccentric (downward) phase.  When we compare the force to TRT, FRT can yield similar outputs concentrically, yet much greater outputs eccentrically (1).  In addition, Exerfly's Motorized Technology gives you the ability to boost the eccentric repetition up to 80% greater than the concentric repetition, which challenges the athletes with even greater eccentric demands in comparison to TRT and non-motorized FRT.  

*Jason Smalls, Head Strength Coach at Compuware Youth Hockey, on why he chooses to use Exerfly with his hockey players

The Benefits of Eccentric Training: Why FRT Stands Out for Hockey Athletes

Training with high eccentric forces can be very beneficial for any athlete.  Eccentrically focused training has been shown to accelerate strength, power, and hypertrophy gains (3).   However, unlike other forms of eccentric training, FRT provides a unique stimulus that allows athletes to produce not only high eccentric forces but also the ability to produce them at game like speeds.  This can transfer very well to on ice tasks such as changes of direction, skating performance, and the absorption of force.  

*Example of high speed eccentrics on the Exerfly

Research Insights: FRT vs. TRT for Hockey Performance

Despite FRT becoming a staple of hockey training, there has only been one research investigation that has examined hockey players.  Puustinen et al. (2), examined the effect FRT vs. TRT on neuromuscular performance among 18 elite ice hockey players across a 8 week off season program.  Both groups did 4 exercises per training session, however the FRT volume was far lower than the TRT group (>20% difference).   Despite the lower volumes, FRT group had similar and slightly better improvements in a host of performance assessments (Table 1).  These changes highlight the effectiveness of FRT when utilized with hockey players.  In addition, FRT can yield similar and potentially superior results with overall less volume/time in comparison to TRT.  

Gain the Extra Edge in Your Training

Take your game to the next level with the Exerfly Ultimate, 3x3 Rack Model, and RackFly.  Unlike a traditional barbell, FRT allows you to train heavily in the frontal plane (i.e., lateral squat/skater pushes and trunk rotations) due to being gravity independent (See video below).  In addition, you can incorporate your traditional vertical based movement such as squats, deadlifts, and Bulgarian split squats on the Ultimate and 3x3 Rack Model units.  You can train these movements at a frequency of 1 – 5 times a week and as your athletes become more experienced with FRT, you can slowly start incorporating the motorized boost to each one of these movements.      

Conclusion

Flywheel training is becoming a staple of off-ice training all across the globe.  Recent hockey researchers have revealed that FRT can achieve similar and potentially superior results with overall less volume/time in comparison to TRT due to its ability to effectively load both the concentric and eccentric phases of the exercise.  In addition, FRT allows you to train in multiple planes of movement, in which barbells or dumbbells often fall short of.  Thus, making it a great tool to increase all facets of your game.  Want that extra edge on the ice? Reach out to us for more information, or to get a quote.

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References

1. Maroto-Izquierdo, S, García-López, D, Fernandez-Gonzalo, R, et al. Skeletal muscle functional and structural adaptations after eccentric overload flywheel resistance training: a systematic review and meta-analysis. Sci Med Sport 20: 943–951, 2017.

2. Puustinen, J, Venojärvi, M, Haverinen, M, and Lundberg, TR. Effects of flywheel vs. traditional resistance training on neuromuscular performance of elite ice hockey players. J Strength Cond Res 37: 136–140, 2023.

3. Suchomel, TJ, Wagle, JP, Douglas, J, et al. Implementing eccentric resistance training—part 1: A brief review of existing methods. J Funct Morphol Kinesiol 4: 38, 2019.