STRENGTH AND POWER


Leg Strength and Power

Jump height is closely linked to leg strength and power. In ice hockey, studies have demonstrated that
vertical jump ability is one of the best predictors of on-ice skating speed and elite ice hockey players are
able to jump 62.6cm on average. The test you completed reflects your leg strength & power which will,
to a certain extent, affect your on-ice acceleration and speed. You were assessed using a vertical jump
mat which electronically records your jump height. A good score would be in the region of 40+cm.


EIHA Average Jump Height 2008 = 38.8cm


Upper Body Strength and Power

Upper body strength and power is important for the ice hockey referee in order to generate more
power through the skating action and to assist in any necessary physical contact with players. You were
assessed for upper body strength using a Concept II dynamometer on which you performed a Chest
Press (push) and Seated Row (pull). Results are given below as percentage of body weight.

EIHA group averages

Average Male Press (%BW) 2008 = 86% Average Male Row (%BW) 2008 = 90%

Average Female Press (%BW) 2008 = 70% Average Female Row (%BW) 2008 = 72%


It is widely accepted that women will possess approximately 40% to 60% of the upper body strength of
men. This is partly due to the higher proportion of body fat seen in women – a man and a woman of
the same weight will have different muscle masses with the man having a higher absolute muscle mass
making them stronger. In addition, gender specific hormone levels will dictate our capacity to develop
strength and power.

Ideally, men and women should display balance between their ‘push’ and ‘pull’ strength. Elite male ice
hockey players have been shown to score an average of 119kg on both push and pull exercises making
them very well-balanced. If your upper body strength is imbalanced, you should work to address this.
Imbalances may be due to occupational muscle recruitment or poorly balanced resistance training
programmes.

If you need to improve your strength, this can be achieved by using more than one method of
conditioning. The type of training you perform will depend upon your experience and your access to
equipment.

If you do not have access to a gym, it is still possible to carry out a resistance programme using body
weight, inexpensive equipment such as dumbbells, resistance bands or medicine balls and heavy
household objects (bags of sugar etc) – so there is no excuse!

Classes like circuit training or training at home using body weight exercises can be convenient methods
of resistance training. The following are examples of exercises you can perform to improve your
strength. However, a good Personal Trainer would design a programme more specific to you as an
individual and your personal needs.

BlueSkies Health, Fitness & Well-Being
info@blueskiesfitness.co.uk www.blueskiesfitness.co.uk
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