Plyometrics for Hockey: Don't Be Dumb

If you’ve ever searched “hockey workouts” on the internet, you’ve probably seen a goalie doing backflips off a box or a player jumping over 15 hurdles in a row.

Looks impressive.

Not always useful.

And sometimes… straight-up dangerous.

Actually I’ve seen it done in hockey skates….in the gym…

I know, dumb.

Let’s talk about plyometrics—what they are, how to use them, and why most players are doing them wrong.

What Are Plyometrics?

Plyometrics are explosive, jump-based movements designed to improve your ability to generate force quickly. Think broad jumps, lateral bounds, single-leg hops, depth drops.

Used properly, they help hockey players:

Skate faster

Hit harder

Recover quicker

Build functional strength and coordination

And yes, they absolutely belong in your program—but only when they’re done with purpose and progress.

The Good: What Plyometrics Do Right

1. Build Explosive Power

Hockey is all about first-step quickness, fast transitions, and change of direction. Plyometrics train your nervous system to fire faster, which directly improves acceleration, edge work, and separation speed.¹

2. Improve Muscle Elasticity

Jump training improves how well your muscles and tendons store and release energy—helping you feel more “springy” on the ice.

3. Enhance Movement Efficiency

When integrated with proper strength training, plyometrics help your body move more powerfully with less wasted energy—which means better skating economy and reduced fatigue.²

4. Transfer to Game Scenarios

Properly programmed jumps (especially lateral and single-leg work) mimic the kinds of movement patterns you use in real games: cutting, pivoting, pushing, recovering.

The Bad: Where Plyometrics Go Wrong

1. Internet-Style “Show Off” Drills

Just because something gets likes on Instagram doesn’t mean it translates to performance. Jumping over five stacked boxes or doing barbell-loaded jumps isn’t making you faster—it’s making you more likely to get hurt.

2. No Foundation

If you’re not strong enough to absorb force safely, you have no business jumping off boxes. Plyos should build on top of a strength base, not replace it.³

I’m going to want you to pause here because most athletes think they can jump right into the most advanced plyos. You really, really, REALLY, need to follow a progression.

3. No Recovery Built In

Plyos are high-impact. Your body (and nervous system) needs time to recover. Doing them every day or throwing them into a HIIT circuit is a fast track to burnout or injury.

Plus you need to have a solid rest structure between sets.

4. No Progression or Structure

Randomly hopping around without progression is just cardio with a side of knee stress. You need a plan—volume, rest, movement quality—all of it matters.

How to Use Plyos the Right Way

If you want real results (and to keep your knees intact), here’s what to do:

1. Focus on Quality Over Quantity

Every jump should be intentional. If your form breaks down or you’re landing like a sack of bricks, you’re doing too much.

2. Start Simple

• Begin with bodyweight movements: squat jumps, pogos, lateral bounds

• Then move to reactive drills: depth drops, repeat jumps, single-leg work

• Only add complexity once you’ve earned it

3. Time Them Right

• Offseason: focus on volume and progression

• In-season: reduce volume, maintain sharpness

• Try not to mix plyos into circuits where you’re fatigued

4. Pair with Strength Training

Your jumps get better when your legs are stronger. Strength + plyos = the real speed formula.

If you skipped to the end (yes I know who you are)

Plyometrics can help hockey players become more explosive, agile, and efficient

They must be built on top of a strength foundation and not performed to failure

Avoid gimmicky “highlight” drills that look cool but do nothing for your game

Structure, recovery, and progression matter—jump with a purpose

When done right, plyometrics can give you the edge that separates you from other players on the ice.

Cheers,

-Dr. Jamie

References

1. Markovic G, Mikulic P. Neuro-musculoskeletal and performance adaptations to lower-extremity plyometric training. Sports Med. 2010;40(10):859-895.

2. Ramirez-Campillo R, et al. Effects of plyometric training on speed and agility performance in elite athletes: A systematic review and meta-analysis. J Strength Cond Res. 2018;32(3):915-925.

3. Myer GD, Ford KR, Brent JL, Hewett TE. The relationship of hamstrings and quadriceps strength to anterior cruciate ligament injury in female athletes. J Orthop Sports Phys Ther. 2008;38(2):79-87.