All female hockey players, irrespective of age and ability level must be strong.  However, the development of strength alone does not guarantee increased performance.   In order to use their increased strength effectively, players must also develop increased stability. 

Trying to develop strength without stability is like trying to shoot a cannon from a canoe.

Imagine what would happen if you tried to shoot a cannon out of a canoe.  Cannons are extremely strong and powerful, while canoes are unstable and unsteady.  The tremendous strength of the cannon is rendered useless by the canoe’s weak base of support.  Even if the cannon were able to fire from the canoe, the shot would be highly inaccurate and would more than likely damage the structural integrity of the boat.  The strength of the cannon, while impressive, may actually sink the ship.  In order for the cannon to utilize the full capacity of its power, the canoe would need to be reinforced and stabilized.

Unfortunately, many young hockey players end up like ‘cannons in canoes’.   They recognize the importance of developing strength to increase on-ice performance and are focused on becoming as strong as possible. 

The problem is that many of the strength training programs used by players focus entirely on building the muscles that  power hockey-specific movements and neglect the stabilizing muscles that support these movements.  Without properly reinforcing the body, players will lack the stability to adequately control their powerful movements and are increasingly prone to injury.   In order for young players to maximize their power, the structural integrity of their joints needs to be reinforced.

Let’s look at the example of young player taking a slap-shot.   In most cases, a player’s slap-shot is their most powerful weapon.   By beginning from a strong base of support and transferring their weight effectively, a player should be able to deliver an accurate and powerful shot every time.  However, if she lacks adequate stability in her core, shoulders, hips and knees, she will not be able to transfer power effectively and the strength and accuracy of her shot will suffer.

This is much like a player attempting to take a slap-shot off of one leg.  This single-leg support position is inherently less stable and the resulting shot will undoubtedly be weaker and less accurate than the two-legged version. 

Taking a one-footed slap-shot is like trying to shoot a cannon from a canoe.

Developing muscular strength, without first establishing a strong and stable foundation, can render a player’s new-found strength ineffective.   This can in turn compromise their performance of on-ice skills and predispose them to injury.  In order for a young player to use the power of their ‘cannon’ effectively, they must reinforce the structural integrity of their ‘canoe’. 

By focusing on building strength and stability simultaneously off the ice, players can ensure that they are maximizing the effectiveness of their training and getting as much transfer back on to the ice as possible.

About The Author
Kim McCullough, MSc, YCS is an Athletic Development Specialist and founder of Total Female Hockey.  In addition to training and coaching girls at all levels of hockey, from novice to the National team, Kim has also played at the highest level of women's hockey in the world for the last decade.