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
There are a lot of different (and creative ways) to build strength. The key
is to think of how the body moves – perform exercises that focus on
pushing, pulling, hinging (bending over) and rotating. Perform exercises
that are bilateral (both sides together, like a squat) or unilateral (one
side, like a lunge).
Exercises can be isometric (where you hold a position), eccentric or
negative-based (slowly lower into a position), or you can move through the
whole range of motion under control. Be creative in the exercises you
select and how you can add weight or make the exercises more challenging.
Filling a backpack with heavy objects (textbooks, canned food) can be an
easy way to make exercises harder!
Here is a simple bodyweight circuit:
1. Squat to Reverse Lunge (8 reps per side)
2. Bent Over Row (12 reps per side)
3. Prone Plank (30-second hold)
4. Push-Up to Shoulder Tap (5 reps per side – 10 total)
5. Towel Hamstring Leg Curl (12 reps)
6. Side Plank with Hip Raise (10 reps per side)
Rest 60 to 90 seconds and repeat circuit 3-4 times.