While the 2019-20 hockey season was forced to an early end due to the
COVID-19 pandemic, there is no reason why the focus cannot begin to shift
to next season.
One positive of social distancing is the opportunity for players of all
ages and abilities to focus on improving away from the rink.
Off-ice training is just as important for hockey development as being on
the ice. It allows for athletes to focus on bio-motor abilities (speed,
power, strength, flexibility, conditioning) that will enhance their on-ice
Let’s break down the ways to improve these specific areas at home to make
sure players are ready to lave up the skates in the fall.
PART 1: SPEED |
PART 2: POWER |
PART 3: STRENGTH |
PART 4: FLEXIBILITY
PART 5: CONDITIONING
One of the most important physical abilities is conditioning. The ability
to work hard and then recover between shifts is key to maintaining your
strength and power throughout the course of a shift or game. As you become
better conditioned, athletic ability can be easier expressed and things
become easier on the ice. Athletes who have a strong baseline of
conditioning also recover faster between games and during travel. There are
a lot of different ways to train your conditioning; here are a few sessions
you can use to make sure you are ready when the puck is dropped.
Aerobic Capacity: Timed Circuit
Set a timer for 12 minutes and work at a consistent pace for the entire
Bodyweight Squat (10)
Single-Leg Toe Touch (10 each side)
Bear Crawl (5 steps each side – forward and backward)
Lateral Lunge (10 each side)
Mountain Climber (10 each side)
Aerobic Power: Run-Walk Intervals
Five-minute dynamic or running-based warm-up.
Two-minute sprint/run (100% effort) followed by a four-minute walk (aim for
five sets per session).
Anaerobic Capacity: Shuttle Run
Set cones up at 5m – 10m – 15m – 20m.
Sprint out and back, touching each cone and sprinting back to the start
line. Time yourself and rest three times the total time it took you to
perform the set (if it took you 30 seconds, rest 90 seconds). Perform two
sets of five reps to start, with four-minute break between the reps. Add
one rep each week to a max of eight, then begin to add an extra cone each