Practicing hundreds of shots on and off ice helps players improve shot accuracy and shot mechanics, but eventually improvements in shot velocity reach a plateau.
Next-level-strength speed development is best achieved outside of skill practice (shooting) using a strategic core-power conditioning program that progressively helps players increase shot velocity. Step away from traditional strength training exercises and focus on the development of core power using:  Multi-Joint Standing Strength + Proper Joint / Muscle Sequencing + Core Rotary Power.
Exercises that require the whole body to work as a unit in a standing position help build Multi–Joint Strength that can be directly transferred for increased shot strength.
Using this athletic lifting style, players are challenged to be strong on their feet – no machines, no seated exercises, no bench press isolation lifts.
Teaching all levels of muscles to work together creates a strong foundation for explosive power on skates.
To create maximum force, athletes need to learn and practice proper joint / muscle sequencing.
From toe to fingertip, joints and muscles fire in order and with each additional joint action, more force is generated to generate speed at shot release (the blade of the stick). Combine multi-joint strength with proper sequencing and the foundation for rotary power is solid.
The torso or ‘core’ of the body is also known as your ‘speed centre.’ I nicknamed the core the ‘speed centre’ because this is where your shot power comes from. To transfer power through the chain of joints and muscles, you need to build strength from the centre of the body out to the arms and legs, as opposed to isolating the muscles you can see in a mirror.
A critical factor in shot velocity is the ability to generate strength and speed through the ‘transverse plane’ using cross-body mechanics also known as core rotation. Players use a weight shift from back to front skate, combined with leg extension and a ‘trigger’ of the outside hip, to fuel explosive cross body force production. Using proper muscle sequencing, players generate force from the lower body, transfer it through the core and express it as shot velocity in the stick.
Medicine Balls, TRX Suspension Trainer and Smart Toner‚Ñ¢ heavy strength tubing with handles are the best rotary power tools for shot-specific movement patterns. A Low to High Wood Chop using the Smart Toner‚Ñ¢ [pictured] is a great rotary core exercise. Like shooting the puck, it is critical to learn the correct sequence with control before adding explosive speed to this strength exercise. These are excellent tools to develop velocity (speed + strength) because there is no need to decelerate (slow down) at the end of the range of motion (as you would holding a weight). These tools also accommodate upper body and core plyometric actions in order for strength to be built on with explosive power.
Practice these mechanics for shot velocity and have a coach observe your movement sequence to make sure you are maximizing force production:  begin with a lateral squat, loading up the outside leg. Extend the ankle, knee, and hip explosively from the ground up adding a ‚Äòtrigger‚Äô with the outside hip to rotate the core through to the opposite side.
Remember to walk before you run. In core training, the safest order to build a foundation then progressively increase power in a standing rotary action, should be:
Floor-based supine (face up) and prone (push up position) stability ball exercises with long holds (30 seconds with control).
Standing core stability (static contracts for 30 seconds) exercises
Standing slow rotary movements.
Add more resistance to the slow rotary movements.
Increase the speed of the positive phase (the rotation) but return under control.
Move quickly through the entire range, triggering the hips in between each core start / stop.
Shot velocity increases come from repetitively practicing shot mechanics combined with off-ice development of core rotational power. Shoot hard – score more goals – have fun playing hockey.

Peter Twist, 11-year NHL Conditioning Coach, is now president of Twist Sport Conditioning, a company that provides franchised Sport Conditioning Centres, hockey training products and home study coach education. www.twistconditioning.com.