Off-Season Dryland Hockey Workout

October 5, 2012 | Brandon M. Wood

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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

RELATED: Effective Dryland Training for Hockey Players

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
  • Repeat in backward direction
  • Repeat for specified reps, both directions

Sets/Reps: 1-3x10 each leg, each exercise

Photo: playersbench.com

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