# @phtnation on Instagram - **Type:** Video - **Original URL:** https://www.instagram.com/p/C3YkSZOgN6C - **Gondola URL:** https://gondola.cc/posts/12446512-phtnation-instagram - **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/thumbnails/1e46aee7d6.jpg - **Posted:** 2024-02-15T22:01:36.000+00:00 - **Account Owner:** 𝗣π—₯πšπ—–π—Ήπ—¦π—Ήπ—’π—‘ πœπ—’π—–π—žπšπ—¬ 𝗧π—₯π—”π—Ήπ—‘π—Ήπ—‘π—š (@phtnation) β€” https://gondola.cc/phtnation ## Caption 3 Off-Ice Exercises you can do to increase the power of your shots. 1. Medicine Ball Side Toss These are great for developing rotational strength and power. Perform 3 sets doing 5 reps each side and you can get significantly better if you do this 2x per week as part of your workouts. Don’t have a wall? Slam it against the ground as hard as you can instead! 2. Bench press Bench press is a great exercise for building pushing strength. Having a strong upper body will not only help you shoot the puck harder, but it will help win more battles all over the ice and deliver/receive hard checks without getting injured. Perform 3 sets of 6-10 reps 2x per week. This example is an β€œeccentric” focused bench press as we are lowering the bar with control for about 3 seconds before pressing it up as fast as we can. 3. Chin-up Chin-ups are a great exercise for developing pulling strength. To have a strong upper body you need to have BOTH strong pushing and pulling muscles. Once you can do a solid 8-10 chin-ups with your body weight you should add weight like in the example shown. Perform 3 sets of 3-10 reps 2x per week trying to do it with as much added weight as possible while using good form and not swinging your body too much. You do those 3 exercises 2x per week for 12 weeks and you’ll see significant progress. Keep in mind that you still need to work on your shot technique as there are plenty of strong hockey players with weak shots because their technique is not good. Put the work in! #officetraining #hockeytraining #phtnation #hockeyplayer #hockeytrainingtips #hockeyshot ## Stats - **Views:** 908 - **Likes:** 33 - **Shares:** 0 - **Comments:** 0 ## Tags hockeyplayer, hockeyshot, hockeytrainingtips, phtnation, hockeytraining, officetraining --- Copyright (c) Gondola