TEN BEST: OFF-ICE HOCKEY WORKOUTS Again I ask, how bad do you want it?

There’s much more to getting the most out of a hockey player’s body than just skating. Today we are going to discuss to what I feel are the ten best workouts for developing hockey players.

First of all, there is not a player on the planet that should be content with his individual level of quickness. Get as many jumps in as possible in a 45 second burst. Record the number of reps completed while resting for 90 seconds and repeat four times.

Box Jumps – Alternating landing locations around the box.

Triple Broad Jump – Record both reps AND distance.

The above workout is considered an advanced workout due to the overall training volume included and technical prowess required to properly perform the movements.

Get as many sprints done as possible in a 45 second burst. Record the number of reps completed while resting for 90 seconds and repeat four times.

Kneeling / Squat Start 15-Yard Sprints – Start with a half knell and work towards a full squat.

Backpedal 10-Yard Sprints – Start from standing position and backpedal 10-yards and sprint forward to line with a complete standing stop.

The above workout is applicable for all forwards and defensemen, but, it is aimed towards being more of a defensive workout due to the inclusion of backpedal sprints. Backpedal sprints help teach the body to be able to immediately explode forwards after already gaining momentum skating backward.

These drills can be done just about anywhere. Get as many repetitions done as possible in a 45 second burst. Record the number of reps completed while resting for 90 seconds and repeat four times.

Squat Jumps – Touch floor with both hands at start.

Single Leg Hip Thrusts – Alternate between legs.

Lateral Lunges – Alternate between legs.

These workouts can get a hockey-specific result without equipment and even with limited space. If you’re in a hotel, at home, or even in the office; you can perform this workout to become a better and faster hockey player.

Get as many repetitions done as possible in a 45 second burst. Record the number of reps completed while resting for 90 seconds and repeat four times.

Wide Grip Pull-Ups – A proper pull-up begins and ends with a full extension.

Close Hands Push-Ups – Hand less than a foot apart on base.

Medicine Ball Twists – If you don’t have a ball, use two one-gallon jugs of water (full)

When it comes to building up your shot power; improving strength within your lats, rotator cuff, and grip is critical to get the most well-rounded results. Improving your strength in these areas will not only help with power, but it will also help with your shot accuracy as well.

By tracking the number of reps (and distance) for each workout, you create a baseline and volume of development from each. You can also gauge the factors that impact individual growth and losses. The idea is for each player to find time twice a week during the season to get these workouts in. Off-season can move up to doing it every other day.