HOCKEY FITNESS

OFF ICE TRAINING GUIDE

Published on June 3, 2021

This article is written to provide some motivation, fitness education and guidance to help teenage age hockey players achieve their off-ice fitness goals.

I wish to share with you hockey training knowledge and tips to help with your training routines; knowledge which I have gathered during my 25+ years of hockey coaching and power skating instruction.

Due to the government Covid-19 restrictions, it has been a challenging and often quite difficult for you to train properly. Unfortunately, you do not have access to many certified trainers, 1 on 1 coaching expertise, group fitness programs and indoor training facilities.

It is not an easy time, but you must be more “mentally tough”, “self-motivated” and “resourceful” then ever before to take ownership of your own training needs.

During Covid, or beyond, it is an athlete’s responsibility to take care of their body. When it comes to exercising, healthy eating and proper recovery, you do not have a choice. You must do these things if you want to succeed. Do you really want to succeed?

As of the start of June you have roughly 3 months to get ready for the upcoming hockey season. It is important for you to maximize your time and keep active especially outside. There are many benefits of working out outdoors – fresh air, many sunny days, and nice scenery come to mind. Yes, take advantage of your Summer!

How do you make the best of your time this Summer? Will you spend countless hours watching TV, playing video games or on your computer / phone? If so your lack of efforts and lack of training will certainly show up in September during tryouts! If you wish to have success in hockey you must love to train and above all – keep active!

It is worth noting that the best hockey players are always great athletes. Growing up as teenagers the best NHL players participated in a variety of sports and activities besides hockey during the off season.

As well, you need to train smart during the off-ice season and best prepare yourself for the upcoming hockey season. This means avoiding burnout (overtraining) and injury during your training.

What are some of your fitness goals this off season?

The following key components of hockey fitness, with a few specific exercises, may enhance your training performance.

Cardio – Energy Systems

  • Aerobic:  
  1. Train this energy system first for a good conditioning base. Minimum of 3 sessions per week and maximum 6 sessions per week.
  2. Continuous activity 45 to 60 minutes to develop a strong fitness base at 65% low end to- 85% high end effort. Personally gauge / measure your % of maximum effort when doing the continuous exercise. Example go at 75% of your maximum effort etc.
  3.  It will enhance recovery between hockey shifts and cardio endurance and stamina during the season.
  4. Especially helpful if you have found yourself getting tired in the 3rd period of games.
  5. Continuous activity to lose weight / burn fat effort below 60% of maximum effort. 6 sessions per week.
  • Anaerobic:  
  1. Interval activities 45 – 60 seconds to simulate a hockey shift. High intensity sprint activity. 3 workouts per week. Rest to work ratio 3 to 1, 2 to 1 between repetitions of the exercises. Example go hard for 45 seconds, and rest for 90 seconds then go again etc.
  2. Sprint running or biking up hills is great outdoor activities. Full out 100 % effort.
  3. Interval activities 5 – 10 seconds to simulate quickness goals. High intensity sprint activity. Full Out 100 % effort. 3 workouts per week. Rest to work ratio: 3 to 1, 2 to 1 between repetitions of the exercises. Example go hard for 10 seconds, and rest for 30 seconds then go again etc.
  4. Sprint running or biking up hills is great outdoor activities. Full out 100 % effort.

Some Exercises & Activities:

  • Running
  • Biking
  • Inline Skating

Note: A Fitbit or other heart monitoring device can help your training performance. It can be your training buddy!

Balance

It is a key part of playing and often forgotten by players. Every activity on the ice whether skating, shooting, or checking etc requires good balance on your skates. So, improving your balance will help every aspect of your overall game.

Some Exercises & Activities:

  • Squats on Balance Board
  • Single Leg Balancing
  • Single Leg Overhead Medicine Ball Slams
  • Four Point Kneeling on a Ball

Core Stability

Core muscles are used all the time in hockey movements. They include more than the abs (stomach muscles) as well as back muscles, hip, and gluteus (butt muscles). They stabilize the hips and upper body during skating and battles on the ice. Goalies use the core muscles constantly in their games.

Some Exercises & Activities:

  • Planks
  • Side Bridge with Abduction
  • Hip Bridge Squeeze
  • Bird Dog

Strength

Strength is needed in all facets of hockey. Strength is the body’s ability to produce force especially when striding. Hockey players’ need a strong “triangle type” body (lower body) with more emphasize on the gluteus (butt muscles), legs, and core muscles, less on big chest, arms, and shoulders. Important: Good exercise form is critical to develop strong muscles and avoid injuries.

Some Exercises & Activities:

  • Push Ups
  • Two Leg Squats
  • Single Leg Squats
  • Forward to Backward Lunges
  • Skater Step Up on a Box
  • Riding a bike outside when it’s windy

First Progressions:                  Body Resistance Exercises

Second Progressions:             Add Free Weights or Bands**

Power

This is what helps you start, stop, and accelerate quickly. Helps you win battles on the ice and perform explosive skating. Power exercises require significant recovery time after workouts. Power exercises, similar to strength exercises, should be spaced apart every two days in your workouts.

Some Exercises & Activities:

  • Speed Russian Lunges
  • Hop from 1 leg to other leg
  • Plyometrics such as quadrant jumps

Speed

Faster players can break away from their opponents or cover up for a mistake on the ice. This is a great skill. The major muscles used include gluteus, quads, calves, and hamstrings plus core muscles.

Some Exercises & Activities:

  • Running on the Spot
  • Sprint Up a Hill
  • 100 – 200 feet interval training

Quickness

Quickness is moving fast over a short distance. While speed is of major importance in the game of hockey, quickness is of paramount importance to skate to loose pucks and to get away from opponents. Goalies need quickness especially in the crease area. Getting up and down plus moving side to side.

Some Exercises & Activities:

  • Similar to speed exercises except shorter distance & timelines.
  • Examples: Run up a flight of stairs, quick feet – ladder drills & plyometrics

Agility

It is the ability to change direction in a coordinated, quick, and balanced way on the ice. A player is using all their muscle groups. Goalies especially need great agility.

Some Exercises & Activities:

  • Ladders
  • Run Diagonal Between Four Cones / Markers
  • Run Create a W Between Cones / Markers
  • Run and Create a Figure 8

Mobility

It involves a full range of motion using all your joints and muscles. For example, during running the hips, knees and ankle joints move through a range of motion as well as the gluts, quads, hamstrings and calves. All joints and muscles must be activated for optimal performance. For goalies, it is a true necessity. It’s a key part of development to prevent injuries.

Some Exercises & Activities:

  • Giant Leg Circles
  • Knee Grabs
  • Ankle Grabs
  • Lateral Lunge and Reach
  • Hip Openers
  • Shin Box Exercises
  • Slow High Knee Run
  • Cross Over & Cross Behind Lateral Lunge

Optional Training Equipment

  • Inline skates
  • Balance board
  • Bike
  • Cones / markers
  • Exercise ball
  • Fitbit or other heart monitoring device
  • Free weights
  • Medicine ball
  • Resistance bands

Note: These are not necessary, just optional items to assist. You can be creative with items around your house!

Recovery / Over-training

Rest is critical. At least 1 day off per week. Do progressive relaxation. A walk with some family members on Sunday to relax is a great way. Always, always listen to your body!

Remember sometimes less can be more! Avoid over training. If you have signs of over-training such as sore muscles and feeling fatigued for extended periods of time, take a little more recovery time.

Mental Toughness / Training Fatigue

Mental toughness – perseverance through a difficult circumstance; like any other skill it can be learned and practised. It usually requires an athlete to push through when fatigued at a point when your body wants to quit. It is easier to quit in a training session because there are no immediate consequences. But if you learn to push through the fatigue during training you prove to yourself you can overcome fatigue. Overcoming fatigue is so important in highly competitive game play. When you have overcome fatigue, it’s so much easier to do it again whenever you are confronted with the desire to quit.

Mental Health

Positive self talk is critical; keeping positive especially in today’s world is extremely difficult because we are surrounded by negative daily news and events on the TV and / or on social media platforms. Protect yourself from other’s negativity and most of all believe in yourself and your abilities!

Reach out to trusted family and friends if you are not feeling well or good about yourself. Always remember – you are not alone. People care about your welfare and happiness. It is ok, not to feel ok. Express how you feel. Do not keep bad feelings inside. Share.

Work Out Framework

Sample Summer Off Ice Training Program Matrix – Click HERE

Conclusion

Be resourceful; a student of the game. Search Google for examples of fitness terms /exercise names & Youtube.com for exercise videos. If the exercises look too complicated or unsafe do not do them. Try to look for exercises which cover the basics. As well read up on fitness books – increase your knowledge. Educate yourself on training methods and better ways to train. There are countless resources available.

The difference between knowing and having the discipline to constantly work at perfecting these fitness components is the different between a good & great athlete.

The best players work the hardest and are consistent with their efforts. Champion minded athletes display the traits of a growth mindset. They want to learn each day and get better each day!

Prime example is Sidney Crosby of the Pittsburgh Penguins. When joining the Penguins, the new President of Hockey Operations, Brain Burke discovered yes indeed Sid is the hardest worker on his team! Burke raves about Sid’s consistent and outstanding work ethic every day! Crosby has a burning desire to get better!

YOU need to take action and make things happen. Talent will only take you so far.

HARD WORK will get you to achieve your hockey goals!

Remember – You get out of it what you put into it!

Eat well. Train well. Rest well. Yes, get results to improve your game!!

Good luck with your future training and hockey goals.

~Coach Rex

Inspirational Quote:

“There are no shortcuts to any place worth going.” – Beverly Sills

Acknowledgements:

Candace DiGiacomo

Tucker Hockey – Senior Administrative Assistant

– For your suggestion / inspiration to write this fitness article for teenage hockey players.

David Mahoney

Tucker Hockey – Hockey & Fitness Consultant, Owner of Mahoney Fitness Calgary, Graduate of Mount Royal University’s Two Year Personal Fitness Trainer Diploma Program and Canadian Society for Exercise Physiology Certified Fitness Trainer

– For your valuable fitness contributions and edits to this article.