3 Essential Hockey Off-Season Exercises | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

3 Essential Hockey Off-Season Exercises

April 19, 2013 | Conor Doherty

Must See Hockey Videos

The hockey off-season is fast approaching, and there's no better time to start planning for it. This will help you seamlessly transition into your summer workouts to get a step ahead of your competition. (Watch how Jordan Eberle trains in the off-season.)

NHL players like Chris Chelios, Jaromir Jagr and Gary Roberts were effective for such a long time because of their off-season training. They all played at an elite level well into their late 30s and early 40s (Jagr still plays) because of their fitness levels.

It's good to take a break after a long season, but don't sit around too long. Give yourself two weeks to mentally and physically recover, then get right into your training. (See the Athlete's Recovery Guide.) Use the down time to assess your game. Are you a player who relies on your skills to get by, or are you the type who wants to improve and is always searching for ways to get better? Hopefully, you fit the latter profile, because those are the players who have the most success in hockey.

Once you are ready to start, you must choose exercises that will best improve your game on the ice. The following three exercises are critical for any hockey off-season program.

Deadlift

Hockey players spend the majority of their season in a hunched position. Their hips are bent and their upper bodies are tilted forward. The Deadlift helps correct muscle imbalances caused by spending so much time in this skating position. (Learn how to master the Deadlift.)

Box Squat

To become stronger and faster skaters, hockey players must focus on lower-body power. The Box Squat forces you to get your hips back to touch the box. This is especially important for athletes who tend to lean too far forward in the Squat, putting excessive pressure on their knees.

For the first four weeks, follow this set and rep plan:

  • Week 1 - 5x4
  • Week 2 - 4x4
  • Week 3 - 8x3
  • Week 4 - 3x3

Prowler Push

When the season is four or five weeks away, start incorporating Prowler Pushes to add a conditioning element to your workouts. Pushing the prowler is an awesome way to work on conditioning, while simultaneously building power and strength throughout the body. (Watch Mike Green do the Prowler Push.)

Proper running mechanics are critical for this exercise to be effective. Start with a weight on the prowler that you can push 15 yards back and forth four times for a total of 60 yards. This should be challenging, but not to the point where it's a struggle to finish. Rest 1 minute between sets and repeat three or four times. Add more weight to the prowler or increase the number of sets each week for a continual challenge.

For more hockey training information, visit Star Factory Fitness.

Conor Doherty
- Conor Doherty, PTS, is an athletic trainer in Dryden, Ontario, who specializes in sports performance. The majority of his clients are hockey players. Learn more...
Conor Doherty
- Conor Doherty, PTS, is an athletic trainer in Dryden, Ontario, who specializes in sports performance. The majority of his clients are hockey players. Learn more...

Featured Videos

Quest for the Ring: Duke University Views: 70,557
Path to the Pros 2015: The Journey Begins Views: 23,946
Quest for the Ring: University of Kentucky Views: 78,399
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

More Cool Stuff You'll Like

4 Simple Golf Core Exercises to Increase Your Driving Distance

Every driving range in America that you go to and listen for 5 minutes you will hear "I crushed my drive" or "I played okay but on the 13th hole I hit a...

5 Exercises to Develop Soccer Power

How to Design a Greco-Roman Wrestling Training Program

Build Max Power With These Pulling Exercises

4 Exercises to Build True Lacrosse Power

4 Lifts to Build Wrestling Strength

10 Ways to Get Stronger With a Sandbag

3 Nordic Hamstring Curl Exercises to Boost Your Performance

Putting Together an Off-Season Workout for Point Guards

The Best Single-Leg Exercises for Youth Athletes

7 Strategies for Faster Workout Recovery

4 Deadlift Variations to Increase Your Pull

4 Weaknesses That Can Ruin Your Exercise Technique (With Fixes)

How Functional Training Has Overly Complicated Strength Training

Posterior Chain Fixes to Improve Your Game

6 Gym Machines That Are Actually Worth Your Time

7 Best Lower-Body Strengthening Exercises

12-Week Resistance Band and Chain Workout

Improve Your Squat Depth With 5 Easy Warm-Up Exercises

3 Post-Activation Potentiation Combos for Explosive Strength

12 Strength Moves from NFL WR Harry Douglas's Full-Body Workout

A Better Way to Train Your Core

How NOT to Perform a Pull-Up (With Fixes)

Prevent ACL Injuries With This Exercise

Mike Boyle's 5 Tips for More Effective Workouts

Reach New Training Heights With Resistance Band Exercises

Never Bench Press With Your Feet in This Position

Bench Press Grip Guide: How Hand Placement Changes the Exercise

Use Eccentric Lifts to Increase Size and Strength

Develop Core Strength for Throwing

Master the Lateral Lunge to Improve Your Hockey Stride

Make Lifts More Challenging With Resistance Bands

The Science of Building Muscle: 2 Ways to Maximize Hypertrophy

3 Tricks for a Stronger Front Squat

7-Exercise Core-Blasting Workout

Improve Soccer Agility with Lateral Strength Exercises

Kyle Lowry's 12-Week All-Star Training Program

Mike Boyle: 4 Small Muscles That Can Lead to Big Gains

Perfect Your Squat Technique With the Unloaded Squat

Dominate Your Bench Test With This Strategy

These 3 Single-Leg Movements Will Improve Your Squat Technique

Increase Your Explosiveness with the Power Curl

How Often Should You Vary Your Exercise?

7 Ways to Work Out Competitively Without CrossFit