Hockey is a rough game and it's incredibly demanding. If you want to excel on the ice, you need to be strong, fast, powerful and durable. And one of the best ways to achieve this is with dryland training in the off-season (learn more about hockey workouts).
Although nothing can truly mimic skating, the goal of dryland training is to get as close to on-ice movements and skills as possible. The following dryland workout increases strength, power and stability in all directions to make you faster and stronger for the upcoming season. For best results, perform this workout once or twice a week on non-consecutive days.
Speed Skaters
Benefits: Builds lateral power to increase speed and quickness
Begin in a single-leg half-squat position with left leg on ground, right foot slightly raised and right hand at chin
Jump up and to the right to form arc in air
Land softly on right foot in half-squat position with left foot slightly raised and left hand at chin
Immediately repeat to left
Sets/Reps: 3-4x4 each side
Speed Skater to Sprint
Benefits: Increases top speed and acceleration
Begin in sprinting stance
Perform Speed Skaters at 45-degree angle for specified distance
Sets/Distance: 3-4x20-30 yards
Medicine Ball Lateral Toss
Benefits: Increases rotational and shooting power
Assume athletic stance with feet shoulder-width apart and partner or wall five yards to left
Explosively rotate through core and throw med ball to partner or at wall
Maintain tight abs and stable lower body during rotation
Receive med ball back and repeat continuously for specified reps
Perform set with partner or wall to right
Sets/Reps: 2-3x8-10 each way
Lateral and Circular Fire Hydrants
Benefits: Hip stability and strength
Assume all-fours position with back straight and core tight.
Lateral
Lift leg directly to side until thigh is parallel to ground
Hold for two to three seconds
Lower to start position
Repeat for specified reps
Circular
Rotate hip in circular motion through full range of motion in forward direction
