🥅“WHAT should I do to develop HARDER SHOT“, - a common question among hockey players, especially younger ones. The question is quite reasonable, given that almost everyone wants to score more goals. In order to find solution, first of all, a review of scientific articles was made. 

💪🏻Main ACTIVITY of MUSCLE groups during various types of SHOTS in hockey

Wrist shot: Latissimus Dorsi and Triceps Brachii [1];

Slap shot: Latissimus Dorsi, Biceps Brachii, Pectoralis Major, Triceps Brachii and anterior bundle of Deltoid muscle [2].

🏋🏻‍♂️Relationship of SHOT speed with UPPER BODY STRENGTH

Wrist shot: STRONG correlation with power output in 50 kg barbell bench press, MODERATE - with 1RM bench press [3];

Slap shot: MODERATE correlation with power output in 50 kg barbell bench press, WEAK - with 1RM bench press [3].

Correlation of the KHL game shots speed with off-ice performance & sticks properties

🕵🏼‍♂️We complemented the above studies with our own research focusing on correlation of the KHL GAME SHOTS SPEED with hand grip strength, lower body power output in broad jump, various types of medball throws, and stick stiffness [4]. 

STRONG correlation was found between the puck SHOT speed and STRENGTH of UPPER HAND holding the stick, as well as STICK STIFFNESS. It means that “big shooters“ in the KHL prefer stiffer sticks. At the same time, one needs to have a strong grip of the upper hand to effectively use the shock-absorbing properties of the stick. In my own player experience, many one-timers were screwed due to insufficiently hard grip.

Power output during BROAD JUMP has MODERATE relationship with SHOT speed. This might indicate the importance of effective footwork during shot execution.

In the meantime, even though medball throws require energy transfer through the kinetic chain from lower body, core to upper body (same as puck shot), performance during these exercises isn’t interconnected with shot speed.

If you’re interested, please read the full article.

Thank you for reading!

References:
1. Pan, W.T. Effect of upper extremity strength training on puck speed in collegiate ice hockey players / W.T. Pan, D.C. Campbell, J.G. Richards, A.R. Bartolozzi, M.G. Ciccotti, L. Snyder-Mackler, K.N. Waninger // Medicine & Science in Sports & Exercise. – 1998. – № 30 (5). – P. 35.
2. Emmert, W. The slap shot – strength and conditioning program for hockey at Boston college / W. Emmert // National Strength and Conditioning Association Journal. – 1984. – № 6 (2). – P. 4-9.
3. Bezak, J. Upper body strength and power are associated with shot speed in men’s ice hockey / J. Bezak, V. Pridal // Acta Gymnica. – 2017. – № 47 (2). – P. 78-83.
4. Zankavets, U. An Analysis of Shots of Professional Ice Hockey Players of Different Level / U. Zankavets // World of Sports. – 2019. – № 2 (75). – P. 24-32.