How to get better balance for Ice Hockey while off ice?

[z1ggy 81]

I am in an adult league where I play once per week. I've been playing now like this (1-2 times per week) for about 9 years. I am pretty good now and am able to play and keep up with most any pick up game, with exception for the really good players.

Since I'm not actually on the ice too often and I don't have a coach to give me drills on ice, the only other way I feel like I can get better is off ice training. Specifically, I'd like to focus on things to improve my balance. It's weird because I had an okay wrist shot now, but my slap shot is almost non existent because my balance gets thrown off. Also, I've never actually been taught how to take one, I only know the mechanics from watching youtube videos. I have a little shooting area outside of my house that I shoot pucks off a plexiglass sheet at a wall, which helps my shot out a lot, but because I am on foot, does nothing for my actually balance when on skates.

Is there anything I can do on foot to help get me better when I go on ice? I think developing a good slap shot would really complete my game.

[x-axis 44]

At what point does your weight get thrown off? The mechanics of your shot should be fairly similar for both shots with the exception of your hand position, if you are doing it stationary.

I've seen people use bosu balance trainers, but just for stickhandling.

More than likely it has to do with improper body position and weight transfer. Doubt it's a problem with your core strength.

[z1ggy 81]

My balance goes off once I hit the follow through. Because all my weight is shifting to just one foot/leg, I generally can't keep perfect balance and it screws with my shot.

Maybe I should just start with a few stationary shots on ice during our pregame warm up instead of skating and shooting on goal?

I know I have a good slapper when I play floor hockey. I'm pretty certain the reason why I can't take them on ice is because of balance issues.

[x-axis 44]

On the leg that your weight is shifting to, make sure you are on your inside edge. If you are already doing that, you are trying to use too much of your upper body in your shot and are "muscling it through." Load your stick properly and let your body weight and lower body do most of the work.

[z1ggy 81]

Yeah I have a feeling that I am trying to use way too much upper body, and not enough lower. Are there any drills I can do off ice to practice this?

I really wish I had a coach or somebody with me to teach me :-/

[chippa13 1844]

Practice your shooting wearing inlines. Being on wheels will give you plenty of negative feedback if you're not correctly balanced.

[thejackal 46]

do stationary stickhanding drills and shooting while standing on one leg. alternate.

[z1ggy 81]

^^ Thanks guys, I will do that!

I do have inlines and I do play in an inline league, but I felt like being on wheels was so different than ice. Plus, my inlines just don't fit me as well as my ice blades do.

[Chadd 916]

It sounds like you probably need more bend at the knees and less at the waist. If you can lower your center of gravity and get it over your skates, you aren't as likely to be thrown off balance with the weight shift. It's the single most common "mistake" most adult players make. Getting someone to take a video or some pictures would help diagnose the issue as well.

[z1ggy 81]

I had a roller game yesterday. Really concentrated on keeping my knees bent and using my legs to take the shot, rather than muscling it with the top half of my body.

First slapper I took was a bullet that rung off the post... -_- guess that helped..

Now to just keep practicing the right way!!

[Munsons 2]

Not sure if this is relevant to you, but I found that my balance improved the most when I started doing squats and deadlifts on a regular basis. High volume and low reps (3-5 at most) really helped me to feel strong on my skates.

[crispy92 14]

Not sure if this is relevant to you, but I found that my balance improved the most when I started doing squats and deadlifts on a regular basis. High volume and low reps (3-5 at most) really helped me to feel strong on my skates.

Another thing to add on to this is single leg variations of the mentioned lifts. They will help reduce any muscle imbalances and really aid in movements seeing as we as humans are moving on one leg at a time. Any type of trainging that activates the core will help with balance as well.

[z1ggy 81]

I lift 5 days a week. Currently, I am cutting, so my lifts aren't that heavy, but I am doing mid volume (6 sets of 8 reps) so I still get a good pump in. Normally when I am lifting for strength or mass, I'll do no more than 6 sets, and no more than 6 reps.

But I do think you are right. I noticed at my last skate, after taking a 3-4 week break from hockey, but still lifting, I skated much better. I felt more planted in general.