Get CHAINED up

In our game, the ability to strike with speed and precision — whether it’s a  slap hit, backhand, or aerial — is not simply a matter of muscular strength and power. It is the integration of strength and mobility across the kinetic chain that allows players to generate whip (torque), transfer force efficiently, and reduce injury risk. Too often, players pursue strength in isolation, overlooking the mobility that unlocks its transfer and the overriding importance of optimal technique allied to an understanding of the most suitable movement patterns or biomechanics.

Kinetic Chains

A kinetic chain describes how body segments and joints link together to produce coordinated movement. Each segment acts as a link, transferring energy from the ground up through the body to the end effector — in this case, the hockey stick (Chen et al., 2011).

• Proximal-to-distal sequencing: Large, proximal joints (hips, trunk) initiate force, which is then amplified and refined by distal joints (shoulders, wrists) to be put to work.

• Energy summation: Efficient striking requires each joint to reach peak velocity in sequence, creating a whip‑like effect (Putnam, 1993).

• Closed vs. open chains: Hockey striking is a hybrid — the lower body is closed‑chain (feet fixed to ground), while the upper body and stick are open‑chain, accelerating through space.

When mobility is restricted at any link, the chain “leaks” energy, reducing stick speed and increasing compensatory strain elsewhere (Behm, 2018). Prolonged overuse of poor technique and weaknesses in the underpinning kinetic chain can lead to discomfort and injuries as well as poor skill execution.

Sports Science Rationale

Kinetic chain efficiency

• The kinetic chain is the coordinated sequence of joint and segmental actions that transfer energy from the ground through the body to the stick.

• Efficient sequencing ensures that each segment reaches peak velocity in turn, amplifying force through summation (Putnam, 1993; Chen et al., 2011).

• In hockey striking, this means ground reaction forces are channelled through the hips and trunk before being accelerated by the shoulders and wrists.

• When links are restricted (e.g., stiff hips, impaired glutes or thoracic spine), energy leaks occur, reducing stick speed and increasing compensatory strain (Almansoof et al., 2023).

Stretch–shortening cycle (SSC)

• The SSC is the pre‑stretch or countermovement that stores elastic energy in tendons and muscle tissue, then releases it explosively (Behm, 2018; Walker, 2025).

• In slap and backhand hits, the backswing acts as the preload, stretching trunk and shoulder musculature before rapid concentric release.

• In aerials, the countermovement squat and hip hinge preload the lower body, enabling more powerful triple extension.

• Effective SSC use improves rate of force development and reduces time to peak power — critical in fast‑paced hockey contexts.

Neuromotor control

• Neuromotor control refers to the nervous system’s ability to coordinate muscles across multiple planes of motion.

• Integrated power evolution drills (e.g., rotational med ball throws, plyometric push‑ups) enhance intermuscular coordination, ensuring hips, trunk, and shoulders fire in the correct sequence (Davidson et al., 2021).

• This reduces “timing errors” that can cause mis‑hits, poor aerial lift, or inefficient backhand mechanics.

• Repeated practice builds pre‑programmed activation patterns that become automatic under match pressure (Almansoof et al., 2023).

Injury prevention through mobility and balance

• Mobility ensures each joint contributes its share of motion, preventing overload elsewhere.

• For example, limited thoracic rotation forces the lumbar spine to compensate, raising risk of low‑back pain (Athleteism, 2025).

• Similarly, restricted hip mobility shifts load to the adductors and groin, common injury sites in hockey.

• Addressing kinetic chain imbalances reduces injury risk and enhances long‑term resilience (Krutsch et al., 2020; Sport Science GH, 2024).

Integrated perspective

• Examined as a whole these factors or mechanisms help explain why strength alone is insufficient.

• Without mobility, the kinetic chain cannot sequence efficiently.

• Without SSC utilisation, power output is blunted.

• Without neuromotor control, sequencing breaks down under speed.

• Without mobility, compensations accumulate into injury risk

STAC (strength and conditioning ) training for hockey players is often appallingly ignorant of this.

Kinetic Chain - Hockey Basic Skills

 Slap Hit (Front Stick):

• Ground reaction force → hip drive → trunk rotation → shoulder flexion → wrist snap.

• Requires hip–shoulder separation and thoracic mobility (Utomo & Kusnanik, 2018; Kumari & Bhardwaj, 2024).

Backhand Hit:

• Involves cross‑body sequencing: eccentric hip control, adductor–glute co‑activation, and contralateral trunk rotation.

• Stick speed depends on timing of hip adduction with trunk rotation (Traykova, 2016; Singh et al., 2024).

Aerial (Overhead):

• Triple extension (hips, knees, ankles) combines with shoulder flexion and wrist whip.

• Requires synchronous lower‑body extension and upper‑body release (Gilmer et al., 2016).

Starting to Improve Kinetic Chain Efficacy

Some very rudimentary starting points:

Rotational / Core Sequencing

• Medicine ball rotational throws (Cheatham, 2019).

• Slam ball rotational slams → emphasise trunk rotation and ground‑to‑shoulder sequencing.

Hip & Adductor Control

• Cossack squats, 90/90 flows (Billinger et al., 2018).

• Lateral bounds (plyometric) → train frontal plane force for backhand reach (Hockey Performance Academy, 2023).

Posterior Chain & Balance

• Single‑leg RDLs with reach.

• Depth jumps → enhance elastic storage and release for aerial take‑off (Athleteism, 2025).

Depth jumps → enhance elastic storage and release for aerial take‑off (Athleteism, 2025).

Explosive Triple Extension

• Overhead med ball scoop toss.

• Box jumps and single‑leg box jumps → replicate aerial lift mechanics (HockeyTraining.com, 2023).

Upper‑Body Whip

• Landmine rotational press.

• Plyometric push‑ups → train distal sequencing and wrist release speed (Athleteism, 2025).

Without mobility, strength fails to translate into stick speed; without strength, mobility lacks control (Krutsch et al., 2020).

Case Studies

Case 1: Female, 35 (returning player)

Initial profile:

• Presented with hip flexion restriction and limited thoracic rotation, both of which constrained the backswing and reduced whip in front stick and aerial actions.

• These restrictions limited her ability to preload the stretch–shortening cycle (SSC), reducing stick head velocity and aerial lift.

Intervention program

• Mobility drills:

• Cossack squats to expand the adductor and hip flexion range (Billinger et al., 2018).

• 90/90 hip flows to improve rotational control and glute activation.

• Thoracic spine openers (thread‑the‑needle, quadruped rotations) to restore trunk rotation

• .Medicine ball work:

• Rotational med ball throws to train hip–torso–arm sequencing (Cheatham, 2019).

• Slam ball rotational slams to reinforce ground‑to‑shoulder energy transfer.

• Plyometrics:

• Lateral bounds to improve frontal plane force for backhand reach (Hockey Performance Academy, 2023).

• Jump squats with stick to simulate aerial take‑off mechanics.

Outcomes:
Enhanced SSC utilisation through plyometrics increased aerial lift height and distance. Reported reduced low‑back tightness, suggesting improved kinetic chain efficiency.

Case 2: Male, 60 (masters player)

Initial profile:

• Presented with shoulder stiffness and reduced hip drive, limiting overhead mechanics and backhand sequencing.

• These restrictions increased reliance on lumbar extension and groin musculature, raising injury risk.

Intervention program

• Mobility drills:

• Thoracic spine rotations and banded shoulder dislocates to restore overhead range.

• Hip flexor stretches and pigeon pose flows to improve hip extension.

• Medicine ball work:

• Overhead scoop tosses to train triple extension and shoulder release (Jones, 2023).

• Diagonal med ball chops to integrate contralateral trunk rotation for backhand mechanics.

• Plyometrics:

• Depth jumps to enhance elastic storage and release for aerial take‑off (Behm, 2018).

• Plyometric push‑ups to improve distal sequencing and wrist whip (Athleteism, 2025).

Outcomes:

• Increased shoulder degrees of freedom improved overhead mechanics for aerials.

• Restored hip drive enhanced backhand striking ease and reduced groin strain.

• Plyometric integration improved rate of force development, allowing quicker execution under match conditions.

🔹 Integrative Insights

• Both cases highlight that mobility is the gateway to efficient kinetic chain sequencing.

• Medicine ball drills provide a bridge between mobility and strength, reinforcing rotational timing.

• Plyometrics enhance elastic energy utilisation, critical for explosive aerials and rapid stick acceleration.

• Age and training history shape the emphasis: younger athletes benefit from mobility + plyo integration, while older athletes require mobility restoration + controlled plyo exposure for tendon resilience (Krutsch et al., 2020).

• Improved hip–shoulder separation and thoracic mobility allowed greater whip on front stick hits.

  
  
  Bibliography

• Athleteism. (2025). The best plyometric exercises for hockey explosiveness. Retrieved from https://athleteism.com

• Behm, D. G. (2018). The stretch–shortening cycle in sport performance. Strength & Conditioning Journal, 40(3), 24–33.

• Chen, Y., et al. (2011). Kinetic chain sequencing in sport striking actions. Journal of Biomechanics, 44(9), 1643–1650.

• Billinger, S. A., et al. (2018). Mobility training and neuromuscular adaptations. Journal of Applied Physiology, 124(2), 345–352.

• Cheatham, S. W. (2019). Medicine ball training for rotational power. Strength & Conditioning Research, 33(5), 112–118.

• Davidson, A. W., et al. (2021). Neuromotor adaptations to integrated training. European Journal of Sport Science, 21(7), 945–954.

• Gilmer, G., et al. (2016). Aerial striking mechanics in field hockey. Sports Biomechanics, 15(3), 245–257

• Hockey Performance Academy. (2023). 3 plyometric exercises for field hockey power. Retrieved from https://hockeyperformanceacademy.com

• Jones, R. (2023). Overhead medicine ball training for aerial sports. Journal of Strength & Conditioning, 37(1), 55–62.

• Kumari, P., & Bhardwaj, R. (2024). Kinematic analysis of slap shot in field hockey. IJARESM, 12(2), 1–6.

• Krutsch, W., et al. (2020). Mobility and injury prevention in masters athletes. Scandinavian Journal of Medicine & Science in Sports, 30(5), 789–798.

• Putnam, C. A. (1993). Sequential motions of body segments in striking and throwing skills. Journal of Biomechanics, 26(1), 125–135.

• Singh, L. F., Joshi, H. C., & Milli, A. (2024). Kinematic analysis of hockey stick swing mechanics: Slap vs. backhand. International Journal of Physical Education, Sports and Health, 11(6), 309–312.

• Traykova, B. (2016). Biomechanical evaluation of the backhand flat hit in field hockey. Activities in Physical Education and Sport, 6(1), 113–116.

• Utomo, E. P., & Kusnanik, N. W. (2018). Analysis of biomechanics slap hit and push in field hockey. Advances in Health Science Research, 7, 102–110.

• Veteran, J., et al. (2023). Joint restrictions and compensatory injury risk. Clinical Sports Medicine, 42(2), 201–210.

• Walker, O. (2025). Stretch–shortening cycle (SSC). Science for Sport. Retrieved from https://scienceforsport.com