The exercises and training program outlined below are designed to help hockey players increase their speed, agility, and power. It is appropriate for Midget, High School, Junior, College, and Pro level players. Please do not use this training program on Bantam (U14) age level or lower.
It is a twelve week program divided into 4 sections of 3 weeks with 3 workout days per week. This first part covers the first three weeks with the remaining parts to be posted in the upcoming weeks.
Structure for each day:
- Speed / Power / Agility exercises
- 3 Lift Circuits
- Energy Systems Development
At the end of the article you can download the PDF or Google Sheet of the entire program. Most of the exercises are demonstrated using a short video clip to be used as a reference.
Day #1
Speed / Power / Agility
Chest Medicine Ball Toss - 2 x 6
Box Jumps - 2 x 5
Lift Circuit #1 (Two sets on week #1 & #3, three sets on week #2)
Pair the following exercises together and rest for 1 minute only at the end of the circuit. On weeks #1 & #2 do two sets and on week #3 do three sets.
Rear Foot Elevated Split Squat - 6 reps with 5 reps warm up
DB Squat Jump - 6 reps
Stability Ball Hamstring Curl - 8 reps
Front plank with arm raise - 10 reps
Lift Cicruit #2 (three sets on week #1 & #2, four sets on week #3)
Pair the following exercises together and at the end of the circuit rest for 30 seconds. On week #1 & #2 do three sets and on week #3 do four sets.
Trap Bar Dead Lift - 6 reps (5 reps warm up)
DB Bench Press
Floor Angels x 8
Lift Circuit #3 (three sets)
The exercises below are to be paired together. Do 3 sets with 30 seconds of rest between each repetition.
1 Arm 1 Leg Dead Lift x 6 Repetitions
Chin Ups (Assisted) x 6 Repetitions
Lat Stretch x 15 seconds
Energy System Development - Level 1
12 minutes in zone 1.
Day #2
Power / Speed / Agility
- Agility Ladder - up and back x 6
- Side Medicine Ball Chest Toss (feet facing partner) - 2 x 6
Lift Circuit #1 (four sets)
Do 4 sets of the following exercises paired together and enjoy a 1 minute rest between sets.
Hang Clean (5 reps)
Landmine (6 reps)
Dead Bug (10 reps)
Lift Circuit #2 (3 sets)
Pair the following exercises together with 30 seconds of rest between sets. Include 5 warm up reps of the front squat before the you start the circuit.
Front Squat
1 Arm 1 Leg KB Press
Floor Slides
Lift Circuit #3 (three sets)
DB Walking Lunge
Inverted Row
Glute Ham Raise Stretch for 15 seconds
Energy Systems Development - Level 2
20 minutes - zone 1
Day #3
Speed / Power / Agility
1 Arm Chest Medicine Ball Toss
Box Jumps
Lift Circuit #1 (three sets)
Do three sets of the following exercises with 1 minute of rest between sets. Be sure to do 1 warm up set of the rear foot split squat first.
Rear foot eleveated split squat - 6 reps
Standing Long Jump (x 3)
Stability Ball Hamstring Curl - 8 reps
Front Plank with Arm Raise - 10 reps
Lift Circuit #2
Do three sets of the following exercises paired together with 30 seconds rest between sets.
1 Leg Box Squat - 6 reps
1 Arm DB Incline Bench Press - 6 reps
Floor Angels - 8 reps
Lift Circuit #3
Do 3 sets of the following exercises paired together with 30 seconds of rest between sets.
1 Arm 1 Leg DB Dead Lift
Chin Ups (Assisted)
Lat Stretch - 15 seconds
Energy Systems Development - Level 3
More Off-Ice Training Resources
You can find a lot more exercises that are great for off-ice training and summer strength programs in the following sections:
OFF ICE TRAINING