Hockey is a game of reactions. The player who can manage force better and immediately reproduce it in the opposite direction is the player who wins the race to the puck. While heavy squats build absolute strength, they do not train the nervous system to fire rapidly. To build true reactive power and explosive first-step quickness, players must incorporate plyometrics that focus on minimal ground contact time. The Depth Jump to Box Jump is one of the most effective exercises for training this specific quality, while simultaneously protecting the joints from unnecessary wear and tear.
Why This Matters for Hockey
Every time a player takes a hard stride, makes a sudden stop, or changes direction, their muscles undergo a stretch-shortening cycle. The muscle lengthens to match the force of the ice, then rapidly contracts to produce power.
If a player is slow to transition from absorbing force to producing it, their first step will be sluggish. The Depth Jump trains the nervous system to shorten that transition time. By forcing the athlete to react instantly upon hitting the ground, it builds the explosive, reactive power necessary for elite acceleration on the ice. Furthermore, by finishing the movement on a taller box rather than landing back on the floor, the exercise minimizes the eccentric stress on the knees and hips, preserving the athlete's joints during intense dryland training.
Exercise Breakdown: Depth Jump to Box Jump
This exercise requires two plyometric boxes: a shorter box to start on, and a taller box placed a short distance in front.
Setup
•Stand on top of the smaller box, facing the taller box.
•Maintain an athletic, ready posture.
Execution
1.The Drop: Step off the smaller box. Do not jump up; simply step off and let gravity pull you down.
2.The Contact: The exact instant your feet touch the ground, explode upward and forward.
3.The Landing: Land softly on the taller box in a controlled, athletic stance.
4.The Reset: Step down carefully from the taller box to complete the repetition.
Key Coaching Points
•Minimal Ground Contact: The entire purpose of this drill is to spend the absolute least amount of time possible on the ground. Treat the floor like it is on fire.
•Anticipate the Ground: Do not wait until you hit the floor to decide to jump. You must anticipate the ground contact while you are still in the air so your muscles are pre-loaded to fire.
•The Biggest Mistake: Landing, pausing to absorb the weight, and then jumping up. This completely eliminates the reactive benefits of the exercise.
Programming and Application
Because this exercise is highly taxing on the central nervous system, it must be programmed for quality over quantity.
Perform 3 to 5 repetitions per set, for a total of 3 to 4 sets. Take full recovery (2 to 3 minutes) between sets. If ground contact time begins to slow down, the set is over. The focus must remain entirely on maximum speed and reaction.
Final Thoughts
Strength is only useful if you can apply it quickly. By mastering the Depth Jump to Box Jump, players can train their nervous system to fire rapidly, unlocking the explosive first-step quickness required to dominate on the ice.
About the Author
Travis Martell is the founder and head coach of Martell Elite Fitness, specializing in off-ice development for hockey players.
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