Ice Hockey Drills Now over 280 animated hockey drills!

Printer-friendly versionSend to friend

Looking for new ideas on off ice workouts.  About a 6 week session before the kids get back on the ice. Here is one that I have, it is all legs. Looking other ideas that I can plug in as well.

Leg Workout #1 - Once a week

Warm up with 5 dot drill

To view how it is done watch this video clip:
http://www.howcast.com/videos/242866-Office-Hockey-Agility-Drill
Do 3 sets.

Backwards Lunges

3 sets of 10 reps
Use either dumbells or squat rack
From a straight stance take one foot and step backward so your front knee is bent at 90 degrees and then return to standing position. you can do all 10 with one leg then switch, or alternate legs each time.

Breathing Squats

4 sets of 20 reps
Use the squat rack.
These are regular squats with high repetitions.  I would recommend starting with very low weight at first.  take 2 minutes rest in between sets.

Leg Workout #2 - Once a week

Warm Up with 5 dot drill

do 3 sets

Lunge Walk

25 yards x 5 reps
Try to keep head still (no bobbing up and down).

Skate Lunge

25 yards x 5 reps
Jump from one foot to the other in a skating motion.  As you land on one foot, hold the position with knee bent and ready to explode in to the next jump for 1 second.

Bounding

25 yards x 5 reps
Jump from one foot to the other as though skating.  Try to get as much explosion off of the one foot as possible.  This is the same thing as skate lunge but feet should be on the ground as little as possible.

Leg Workout #3 - Once a week

Warm up with 5 dot drill

do 3 sets

Popcorn

3 x 20 seconds
Feet shoulder width apart and weight on the ball of your feet and in a position where you knees are almost 90 degrees.  Move feet up and down as fast as you can for the 20 seconds.  Take a minute and a half between reps.

Split Jumps

3 x 20 seconds
Same starting position as the popcorns.  Move your feet out and in as fast as possible.  Try to keep your head still and let your feet do all the work.  Take a minute and a half rest between reps.

Lunge Jumps

3 x 20 seconds
Start in a lunge position with the front knee bent at 90 degrees.  Jump just enough to switch legs. Keep your head still and let your legs do the work. Take a minute and a half rest between reps.

Wall Sits

3 x 30 seconds
Start with your back flat against the wall and knees bent at 90 degrees.  Take a minute and a half rest between sets.