Ice Hockey

Hockey Training St. LouisAthletic Republic is the leader in hockey training, with over 500 NHL players trained and four major Division I universities using our program. That includes the best players in the U.S., at the U.S. National Team Development Program in Ann Arbor, Michigan. Athletic Republic is the industry leader in hockey performance training—a systematic progression of hockey training programs appropriate for all ages. The programs are embedded with the science of properly developing hockey players, while safely taking them past their limits.

Athletic Republic Hockey prides itself on speed and separation, knowing that in the “new” NHL (and at every other league, at every other level), speed and power dictate success. That is why, at Athletic Republic Hockey, we provide our players a program specifically designed to “Light the Lamp.” Our programs are designed to increase any hockey player’s abilities on and off the ice. We offer a means to increase dynamic stability, lower body explosiveness, first-step quickness, and top end speed.

Components of the Athletic Republic St. Louis Hockey Program:

Plyometric Training

  • Plyometric training is a very effective form of power training ideally suited to hockey. Hockey players perform specific plyometric drills for increased motor performance (coordination), explosive power, vertical jump height, lateral power and rotation, and landing strength.
  • Plyometric training combines elements of both speed and strength in single movement patterns that include the Athletic Republic PlyoPress, cord technology, longitudinal and vertical jumps, box jumps, and medicine ball drills for upper body and middle body torso power.


  • In an average hockey shift, a player changes direction 50-60 times. In order to improve agility skills, athletes learn a variety of agility drills, including advanced ground based agility patterns and a speed agility ladder.
  • Ground-based agility patterns are conducted on our indoor turf, Plyo platform, and wood floor.

Cardiovascular/Endurance Training

  • Typically, the body takes anywhere from five to seven minutes to reach a comfortable cardiovascular output after the rise in heart rate. Because a hockey game lasts over an hour, with high-intensity, full-ice sprints, the body works in both the anaerobic and aerobic modes throughout the game.
  • Cardiovascular and endurance training includes short interval/high intensity sprinting sequences on our high speed running treadmill. By using the same energy systems and tactical movements utilized in a regulation hockey game, athletes become more fit and faster.


  • Hockey specific flexibility exercises include static stretching, isometric stretching, and active isolated stretching (AIS). Improved flexibility helps to prevent injuries in assuring the muscles and tendons work together properly. It also makes the muscles more elastic for increased lower body explosiveness.

Strength Training

  • Hockey is a fast-paced game of finesse where the strongest players come out on top. Stronger players are faster and not as easily knocked off the puck. A sound weight-training program promotes stability and reduces the risk of injury.
  • Strength training emphasizes lower body power in particular, with the development of hockey-specific gains to the hip region and explosive single-legged power.
  • Hockey players utilize resistance bands, free-weights, medicine balls, and physio balls to strengthen muscles, joints and connective tissues.
  • Exercises are biomechanically specific to hockey, including muscle movements used in shooting, passing and goaltending.

Dynamic Balance

  • Hockey is a game that is constantly being played off-balance. Hockey players perform a series of balance-specific exercises to strengthen their stabilizing muscles and allow for better muscular synergy and joint control.
  • Training routines include unstable and stable lifts, dynamic balance movements with the Bosu ball, and a variety of off-balance training aids.

Core Stabilization Training

  • Core stabilization is essential for proper posture, balance and stabilization. Functional exercises focus on spinal stabilization and increased proprioception (the ability to read and respond to changing conditions) during sports activities. Core muscles support every twisting, turning, jumping, and lateral movement; additionally, they are essential in posture, balance, and stabilization.
  • Core training consists of dynamic, multi-joint exercises that use free weights, medicine balls and circuit training.


As the owner of two major sports franchises Real Salt Lake (MLS) and the St. Louis Blues (NHL) I’m always looking for ways for my players to get an edge. I firmly believe that Acceleration’s (Athletic Republic) training provides that opportunity for players to increase their speed, strength and agility. The program is scientifically proven and allows the athlete to gain incredible results through a systematic approach.

Dave Checketts, Owner of the St. Louis Blues (NHL) / Real Salt Lake (MLS)

The Acceleration program gave us (St. Louis Bandits) a leg up on the competition. Their weight lifting and nutritional programs are first rate. We benefited on a daily basis working with Acceleration.

Jon Cooper, Former GM/Head Coach of the St. Louis Bandits
Current Head Coach of the Norfolk Admirals of the AHL (Tampa Bay Lightning)

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