Background: Shooting velocity is a critical determinant of competitive success in ice hockey, yet evidence for the use of weighted-implement training in high-level junior players is limited and the long-term retention of such adaptations has not been documented. The aim of this study was to compare the effects of off-ice shooting training performed with a heavy (260 g) versus a regular (170 g) puck on on-ice shooting velocity, accuracy and handgrip strength in junior players, and to examine the retention of these changes. Methods: Twenty male junior ice hockey players (18–19 years) were randomly allocated to a Heavy-puck group (n = 10) or a Regular-puck group (n = 10) and completed an identical six-week off-ice shooting programme (18 sessions, 100 shots per session) with their respective pucks. On-ice wrist-shot and snap-shot speed (radar; standard 170 g puck for both groups), on-ice shooting accuracy and bilateral handgrip strength were assessed before the intervention (pre-test), immediately after six weeks (post 6 weeks) and after a six-week retention period of normal on-ice training (post 12 weeks). Data were analysed with 2 × 3 mixed-model ANOVA with Bonferroni-corrected post hoc comparisons. Results: A significant Group × Time interaction was found for wrist-shot speed (ηp² = 0.61), snap-shot speed (ηp² = 0.78), left-hand handgrip strength (ηp² = 0.30) and shooting accuracy (ηp² = 0.24). The Heavy-puck group displayed substantially larger velocity gains at both post 6 weeks (wrist shot d = 2.97; snap shot d = 4.73) and post 12 weeks (d = 2.56 and d = 3.21, respectively). Left-hand handgrip strength gain was also greater in the Heavy-puck group at post 12 weeks (d = 1.40). A short-term cost on accuracy was observed in the Heavy-puck group at post 6 weeks (d = −1.21), which was fully recovered at post 12 weeks. Conclusions: Heavy-puck off-ice training produced large and durable improvements in on-ice puck velocity, with a transient and recoverable cost on accuracy, supporting its inclusion in the off-ice preparation of junior ice hockey players.

Background/Objectives: Shaft stiffness (“flex”) is the only routinely individualised ice hockey stick specification, yet evidence on its effect on shooting is inconsistent; this is because previous studies have used fixed stiffness levels for players of different sizes and strengths. We determined the effect of deviating, in either direction, from the player’s habitual flex, congruent with the body mass reference flex, on on-ice shooting velocity and snap-shot accuracy in junior players. Methods: Thirty male junior players (18–19 years) whose habitual effective flex was within ±10 units of the body mass reference flex completed a complete counterbalanced (Williams-type) crossover with three sticks differing only in nominal shaft flex—the habitual flex (FLEX₀), a shaft 15 units more compliant (FLEX₋₁₅), and one 15 units stiffer (FLEX₊₁₅)—each preceded by three familiarisation sessions. Wrist- and snap-shot velocity (radar) and snap-shot accuracy in an externally paced target task were analysed with linear mixed models. Results: Flex affected wrist-shot velocity (ηp² = 0.35), snap-shot velocity (ηp² = 0.68) and snap-shot accuracy (ηp² = 0.34), with all three outcomes highest at FLEX₀. The wrist shot lost 2.9% with both deviations, whereas the snap shot lost 5.6% with the compliant shaft, but only 1.6% with the stiff shaft (Flex × Technique ηp² = 0.29). Snap-shot accuracy fell by 9.1 and 14.4 percentage points. Conclusions: In players fitted within ±10 units of the body mass reference flex, deviations of ±15 flex units from the habitual flex were associated with lower shooting velocity and snap-shot accuracy; for the snap shot, an over-compliant shaft was the costlier deviation.