Need a Fun, Intense Workout? Try Ball Hockey

Photo by Mikel Parera on Unsplash

A Brief History of Ball Hockey

Ball hockey originated in the mid-20th century as the game of ice hockey was adapted outside the rink by innovators such as Samuel Perry Jacks.

The Rules of Ball Hockey

Over time, ball hockey has evolved a distinct style of play. First, the game is played with a specially designed, low-bounce orange ball. Players compete to knock the ball into the opponent’s net, similar to ice hockey. Most non-slip surfaces are used for play. These typically include gyms, dry pads, tennis courts, and concrete.

What Muscles Benefit from Ball Hockey?

If there’s one word that describes hockey, it’s explosive. Beginners often see impressive gains when it comes to endurance and cardiovascular health.


Ball hockey requires frequent spurts of running. It’s a great workout for your glutes — the largest muscles in your body. These include the gluteus maximus, medius, and minimus muscles, as well as the tensor fascia latae in your thighs.


Right below the glutes are your hamstrings. Ball hockey’s constant forward and backward movements — any time you move or bend your hips and knees — are all made possible by your hamstrings. Hamstring curls can make you much less prone to injury and improve the strength of this key muscle group.


Your quads are made up of the vastus intermedius, rectus femoris, vastus lateralis, and vastus medialis muscles. These are responsible for knee extension and flexion.


Core strength is a must if you want to play your best. Core muscles such as the rectus abdominis and transversus abdominis, and your obliques are both used during ball hockey.

How to Get Started with Ball Hockey

Over time, ball hockey is an excellent way to build endurance and power — and perhaps more importantly, it’s also a lot of fun. Here are a few tips to get started:

Gear Up

Yes, you technically need just a stick, a net, and a ball, but you may want to go beyond these basics.

Condition, Condition, Condition

A typical player can expect to burn hundreds of calories in one game. If you want to keep up with the team, be prepared for a lot of quick, short bursts of intense running. If you worry that you’re not exactly in shape, put in some time running on the treadmill, local track, or just around your neighborhood.

Start with the Basics

ISBHF is a great starting point when it comes to learning the official rules of ball hockey and all the ins and outs of the sport. In British Columbia, the BC Ball Hockey Association is another good resource for learning more and connecting with a league. Lace up your sneakers and get playing!



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Amandeep Khun-Khun

Amandeep Khun-Khun

Life coach, Investor and Avid Traveler Amandeep Khun-Khun