The 2005 NHL lockout brought about changes to the game that resulted in greater goal scoring, faster game speed and more overall excitement. The league placed a strict emphasis on obstruction penalties—such as holding, hooking, slashing and interference—to allow skilled players to excel. More than ever, forwards must be quick if they want to win in the modern game of hockey. (Learn how to skate faster.)

NHL stars Patrick Kane, Phil Kessel and Matt Duchene are prime examples of players who have benefited from the new style of play. All three are lightning fast, but they are not very big or physical. In the old style, it would have been difficult for them to use their speed, since larger and stronger players were allowed to impede their progress. Now they are top offensive threats, because they can use their speed as a weapon.

To add to your hockey arsenal, make sure to increase speed in the off-season. One of the best ways to accomplish this is with plyometric drills that make you more explosive. They increases stride power so you can quickly accelerate and get to top speed to blow by defensemen.

Perform the workout below one to two times per week. It’s organized into supersets, each having one lower- and one upper-body exercise. Make sure to perform each superset as explosively as possible. Going through the motions won’t get you the results you are looking for. Wear a weight vest to increase the workout challenge if needed.

1A. Scissor Jumps – 5×5 each leg
1B. Plyo Push-Ups – 5×5
2A. Squat Jumps – 5×5
2B. Med Ball Slams – 5×5
3A. Broad Jump – 5×5
3B. Med Ball Rotational Throws – 5×5 each side
4A. Box Jumps – 5×5
4B. DB Walking Lunges – 5×5

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Photo: thepuckdoctors.com