You don’t need the train program of Connor McDavid or Mr./Ms. Olympia in order to see meaningful improvements in your game, no matter the level you play.

But neglecting the gym because “beer league is my workout” is a tired excuse and could be holding you back from – stronger shifts, quicker recovery, and more confidence on the ice.

Though you should maintain a well-balanced training program that incorporates a number of exercises and training methodologies, there are 3 lesser known strength movements I feel ALL hockey players NEED to be doing.

1. LATERAL LUNGE (3-4 sets of 6-10 reps each side)

The act of skating is not like running and incorporates a lot more muscles and movements that go side to side rather than forward and backward.  Lateral lunges mimic movement similar to skating and help strengthen the hips, groin, and the tendons around the knees and ankles.  Helping you mitigate injury while skyrocketing strength and power to win battles to the puck or along the boards.

2. GOOD MORNING [Bonus: Zercher] (4 sets of 8-12 reps)

A good skating position is wide and low, with a little lean forward which can take a toll on our lower backs if we don’t develop strong glutes and lumbar area.   Good Mornings put primary focus right in that area to ensure we have a strong foundation and posterior chain to make it through late night beer league, or long weekend tourneys.

3. INVERTED ROWS (3-4 sets of As Many Reps As Possible)

Whether you play in a contact league or not, bumps and checks are bound to still happen.  Inverted Rows are a great movement to strengthen your upper back and shoulder complex, adding provide stability to your head and neck; avoiding or mitigating risk of injury to ensure a long-playing career.

Regardless of what level you play at, a well-balanced strength training for your whole body is a vital part of development to not only improve your skills, but build confidence on the ice, and extend your playing career to enjoy the coolest sport on Earth as long as you can.  And these exercises (Lateral Lunges, Good Mornings, Inverted Rows can be foundational pillars on which you build a strong, healthy, and powerful body.