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A perfectly placed shot in hockey is a thing of beauty (unless you’re a goalie). The best snipers can make shooting look effortless. But what most people don’t see is the countless hours of training that go into constructing that shot.
While repetition to build muscle memory plays a huge role in developing a great shot, understanding the very biomechanics of shooting—the analysis of body movement and how it affects how the puck comes off the stick—can take your scoring to a whole new level.
We’re going to take a deep dive into the hockey nerd pool here, so put on those goggles and get ready for some science that will up your shooting game. Here are the main biomechanical principles that affect a hockey shot and can be optimized in training.
1. Kinetic Chain and Energy Transfer
The most fundamental concept in the biomechanics of hockey shooting is something called the kinetic chain—a sequence of coordinated body movements that transfer energy from the ground up through the body and into the shot.
This begins with the legs, which generate the initial force. This force is transferred through the core, which acts as a stabilizer and a conduit, and finally to the upper body, where the energy is directed through the arms and into the stick.
Hip and Knee Extension: During the shooting motion, the legs generate power through the extension of the hips and knees. This movement pushes against the ice, creating a strong foundation for the shot. The greater the extension, the more energy is available for transfer to the upper body.
Torso Rotation: As the energy moves upward, the core muscles engage in a rotational movement. This rotation is crucial for generating torque, which significantly influences shot speed. A strong, stable core ensures that this rotational energy is efficiently transferred without energy loss.
As NHL shooting and scoring coach Tim Turk says, “Good torsion comes through activation based on foundational stability.”
Shoulder and Arm Mechanics: The final phase involves the shoulders and arms, where the energy is funneled through the stick and into the puck. The shoulders should rotate in sync with the torso while the arms extend to drive the stick forward. Proper timing and alignment of these movements ensures that all that energy from the lower body goes into the shot itself.
2. Stick Flex and Puck Contact
The stick itself plays a critical role in the biomechanics of shooting. When a stick bends during a shot, that bend stores potential energy. As the player follows through with the shot, this stored energy is released, adding velocity to the shot.
Loading the Stick: Effective shooting requires players to “load” the stick by applying downward force during the wind-up. This action flexes the stick, storing energy. The degree of flex depends on the player’s strength, stick stiffness, and technique.
Release and Follow-Through: The release is where all that energy, both stored and kinetic, gets unleashed onto the puck. Proper follow-through ensures that the energy is fully transferred to the puck and improves aim.
3. Balance and Stability
Balance and proper weight distribution during the shot are also key. Players who maintain a low center of gravity and properly shift their weight from the back foot to the front foot during the shot will get the best results.
Foot Positioning: For most shots, the feet should be shoulder-width apart, with a slight bend in the knees. This provides a stable base, allowing for efficient energy transfer and quick adjustments during shooting.
Core Stability: A strong core is essential for just about every aspect of hockey, but especially in shooting. Core stability allows the player to remain upright and steady, ensuring that the kinetic chain is not disrupted.
Conclusion
Training exercises that focus on lower body strength, core stability, and rotational power are crucial for improving shot power. Additionally, drills that emphasize proper stick handling, loading, and follow-through can enhance shooting accuracy and consistency. Interactive hockey shooting targets like Snipe Lights provide an ideal way to work on perfecting everything that goes into an unstoppable shot.
Understanding these biomechanical principles will empower coaches, trainers, and players to get results out of every practice.
Related links:
Training Exercises You Can Do While Watching Hockey on TV
Overemphasize and Transfer Weight to Your Target!
Snipe Lights Interview with Tim Turk: The Science and Analytics of How to Score Goals