Are you ready to elevate your hockey game to the next level?
I’ve compiled the 15 best and most effective hockey workouts we’ve ever created, providing you with all the tools you need to become a faster, stronger, and more well-rounded hockey player.
You’ll find workouts organized clearly by category:
Browse Hockey Workouts by Training Type:
I’ve also included both equipment-based and bodyweight-only options, so whether you’re training at a fully-equipped gym or at home in your garage, you can easily bookmark this page to keep improving your hockey performance whenever and wherever suits you best.
Ready to dive in? Let’s kick things off with the speed workouts!
Speed Workouts
⬆ Back to Table of ContentsThe “McDavid” Explosive Crossover Power Workout
The video below will guide you through two different hockey speed workouts based on Connor McDavid’s training, with crossover power as the primary focus. We include a gym workout and field workout, which should be done with at least 2 days of rest between them.
McDavid Gym Crossover Power Workout:
A1: Lateral Prowler Push 4 x 5 yds/side [10 secs rest]
A2: Crossover Hurdle Jumps 4 x 3/direction [120 secs rest]
B1: BB Front Squat 4 x 5 [10 secs rest]
B2: 180-Degree Squat Jumps 4 x 3/side [120 secs rest]
C1: Banded Lateral Lunges w/ DBs 3 x 5/side [0 secs rest]
C2: Copenhagen Plank 3 x 10 secs/side [0 secs rest]
C3: BB Hip Thrust 3 x 10 [0 secs rest]
C4: Slider Rollout 3 x 10 [90 secs rest]
McDavid Field Crossover Power Workout:
A: McDavid Linear Crossover Sprint: 5 x 15 yds [90 secs rest]
B: Half-Kneeling Cross Body Slam Into Carioca: 4 x 10yds [90 secs rest]
C: Broad Jump Into Sprint: 5 x 15 yds [90 secs rest]
D1: Reverse Medicine Ball Scoop Toss: 3 x 1 [0 secs rest]
D2: Superman Hold: 3 x 30 secs [0 secs rest]
D3: Side Plank With Reach: 3 x 8/side [60 secs rest]
Workouts Notes
Exercises grouped by the same letter should be performed in sequence with minimal rest, followed by the provided rest period. For example, in Superset A of the gym workout, you’d perform exercise A1, rest for 10 seconds, then perform exercise A2, and finally rest for 120 seconds. Repeat this sequence for all four sets. In the Quadplex C, you’ll do all four exercises (C1–C4) back-to-back with no rest, then rest for 90 seconds before repeating.
It’s very important to follow the recommended rest periods. This is speed-focused training, not conditioning. Proper rest ensures you fully recover between sets, allowing you to move at maximum speed and trigger your body’s adaptation for faster performance.
Explosive Hockey Speed Training
A: Box Jumps – 8 x 1 jump [30 secs rest] This workout is considered advanced due to its higher volume and the technical skills required. It’s one of our most popular videos ever because it effectively targets your explosive starting speed, acceleration, and top-end speed—all in one session.
B: Triple Broad Jump – 6 x 1 [60 secs rest]
C: Mountain Climber Sprints – 6 x 25 yards [75 secs rest]
D1: Alternating Split Squat Jumps – 3 x 5/side [0 secs rest]
D2: Plank – 3 x 60 secs [0 secs rest]
D3: Ankle Pogo Hops – 3 x 8 [90 secs rest]
Workout Notes
The “D” exercises form a tri-set, meaning you perform all three exercises consecutively without rest, then rest for 90 seconds. Repeat this tri-set for three total rounds.
Hockey Speed Workout With A Focus On Defensemen
This workout is ideal for all positions but particularly beneficial for defensemen, as it incorporates key defensive movements such as backpedal sprints.
A: Proper warm-up with some low-effort runs
B: Half kneeling start sprints – 8 x 20 yds [90 secs rest]
C: Backpedal sprints – 4 x 15 yds [90 secs rest] – Start 5 yards in front of starting line, backpedal 5 yards and then sprint forward 15 yards (not 10 as mentioned in the video by mistake).
D: Box jumps – 12 x 1 [60 secs rest]
E: Jumping medicine ball throw from chest – 1 x 15 [75 secs rest]
Workout Notes
Backpedal sprints help teach the body to be able to immediately explode forward after already gaining momentum skating backward (i.e., instantly change direction and explode forward at a moment’s notice, even if you’re skating backward fast).
“Anywhere” Hockey Speed Training
We call this training style “Anywhere” Hockey Speed Workouts because you can achieve hockey-specific speed gains with zero equipment and minimal space (perfect for training anytime, anywhere).
A1 – Split squat jump to return stance – 3 x 3 per leg [0 secs rest]
A2 – Squat jumps – 3 x 8 [90 secs rest]
B1 – Broad jumps – 3 x 6 [0 secs rest]
B2 – Single leg hip thrusts – 3 x 8 per leg [90 secs rest]
C1 – Lateral reaching lunges – 4 x 5 per leg [0 secs rest]
C2 – Mountain climber burpees – 4 x 4 [90 secs rest]
Workout Notes
Exercises A, B, and C are performed as a superset. Move from one exercise to the next in order, resting for the indicated time between rounds.
Weight Training
⬆ Back to Table of ContentsUpper Body Weight Training Workout For A Harder Shot
When it comes to building up your shot power, improving strength within your lats, rotator cuff, and grip is critical to get the most well-rounded results. Improving your strength in these areas will not only help with power, but it will also help with your shot accuracy as well.
A1: Wide pronated grip pull-ups 4 x 6-8 reps [60 secs rest]
A2: DB Cuban Press 4 x 9-12 reps [90 secs rest]
B1: BB Pendlay row: 4 x 9-12 reps [60 secs rest]
B2: Medicine ball Russian twists: 4 x 20secs [90 secs rest]
C: DB Farmers walk: 3 x 30secs [90 secs rest]
Workout Notes
Exercises A and B should be completed as a superset. Alternate between the two exercises, resting for the specified time between each exercise and between sets.
Lower Body Weight Training For Hockey Speed Development
Many hockey players underestimate the importance of weight training for developing speed, believing it’s solely useful for building strength. However, strength is actually a key component of speed.
If you’re a hockey player who’s only focused on bodyweight exercises for speed, introducing weight training could be the missing piece in your routine. It’s a game-changer for enhancing your speed on the ice and reducing your risk of injury.
A1: Trap bar deadlift – 4 x 5 [0 secs rest]
A2: Vertical jump – 4 x 5 [2 mins rest]
B1: Lateral step-ups – 4 x 5 per leg [0 secs rest]
B2: Lateral hurdle hops – 4 x 3 hops per direction [2 mins rest]
C1: BB Romanian deadlift – 2 x 8 [10 secs rest]
C2: Hanging leg raise – 2 x 12 [10 secs rest]
C3: Plank – 2 x 60 secs [90 secs rest]
Workout Notes:
Each letter represents a superset. Even though these exercises are grouped into supersets, you’ll still take a 10-second rest between each exercise in the C-series.
Conditioning Workouts
⬆ Back to Table of ContentsHockey Conditioning Workout With Rotational Focus
Hockey players rely heavily on rotational power and strength to increase shot velocity, improve agility, and deliver stronger body checks. However, it’s not just about generating powerful rotation—it’s also about having the conditioning to sustain this strength throughout all three periods, even during shorthanded shifts.
If your conditioning has mostly involved traditional, straight-line exercises without any rotational elements, you’re leaving a major aspect of hockey-specific performance untapped.
A: Horizontal hop into MB throw – 8 x 3 per side [45 secs rest]
B: Crossover into MB shotput – 6 x 3 per side [45 secs rest]
C: T-Test – 8 x 1 [45 secs rest]
D: DB split squat jumps – 6 x 3 per side [45 secs rest]
Hockey Conditioning Workout With Core Finisher
Speed training and conditioning training are fundamentally different, even though they may include similar exercises.
The primary difference is rest: speed training emphasizes long rest periods, allowing you to achieve maximum velocity with each repetition. In contrast, conditioning workouts intentionally limit rest, pushing your body to perform in a fatigued state. This approach helps develop endurance and teaches your body to sustain performance throughout the entire game.
A: Split squat jumps – 8 x 2 per side [25 secs rest]
B: Backpedal sprints – 10 x 15 yd (backpedal 5 yds to start line then sprint to 10 yd line) – [25 secs rest]
C: Standing broad jump – 8 x 4 – [15 secs rest]
D1: Bicycle abs x 10 per side [0 secs rest]
D2: Reverse crunches x 15 [0 secs rest]
D3 : Side plank x 30 secs per side [2 mins rest]
Aerobic Conditioning Training For Hockey
This is an off-season conditioning workout that targets the energy system in the body known as the Aerobic System.
Performing this workout at the 50-60% intensity level, as recommended by Coach Dan in the video, will effectively improve the oxygen supply your working muscles receive during an intense hockey game by increasing the heart’s ability to deliver oxygen through your vascular networks.
Hockey Agility Workout With A Deceleration Emphasis
You might have seen the title above and thought, “Deceleration? Who wants to slow down?” But deceleration is actually half of the equation when it comes to your Stop-Start speed.
It’s not enough to just focus on accelerating quickly—you also need to develop the strength to stop sharply and handle the demands of rapid direction changes at high speeds. Plus, many knee injuries in hockey are directly linked to poor decelerative strength, making this type of training essential not only for performance but also for injury prevention.
A: 3/6/9 Deceleration suicides – 5 x 1 [90 secs rest]
B1: Partner banded resisted lateral shuffle 10yds there and back – 5 x 1 [0 secs rest]
B2: Triple broad jump – 5 x 1 [90 secs rest]
C1: Lateral bounds – 3 x 3 in each direction [0 secs rest]
C2: Sprint 20yds – 3 x 1 [90 secs rest]
Agility Workouts
⬆ Back to Table of ContentsExplosive Mental And Physical Hockey Agility Workout
This workout is an advanced session. It requires a large training area, a medicine ball, and a coordinated partner to assist you. But if you’re able to complete it, the benefits will pay off significantly.
The main focus here is developing explosive starting speed and lightning-fast reaction times, but this workout also serves as an overall agility booster, giving you noticeably quicker feet and sharper movements on the ice.
A1: Reverse scoop toss – 6 x 1 [0 secs rest]
A2: 3-way push up – 6 x 2 [45 secs rest]
B: Double broad jump into 20 yd sprint + 20 yd backpedal – 6 x 1 [45 secs rest]
C: 10/10/10 Partner Agility Reaction Drill – 4 x 1 [60 secs rest]
Hockey Conditioning And Agility Hybrid Workout
This workout combines the high-volume training and short-rest methodology of conditioning sessions with exercises specifically designed to enhance your physical and mental agility.
The key outcome here is to enhance your agility while simultaneously conditioning your body to avoid that dreaded “heavy leg” feeling as the game progresses. Often, hockey players experience fatigue late in games due to insufficient conditioning within agility-based movement patterns.
Use this workout consistently to gain a competitive edge, keeping your speed and coordination sharp when your opponents begin to tire out.
A: Split squat jump with MB throw – 8 x 1 [30 secs rest]
B: Reactive Agility lateral shuffle – 4 x 20 secs [45 secs rest]
C1: Lay down turn around sprints – 6 x 30 yds [0 secs rest]
C2: Reverse scoop toss – 6 x 1 [60 secs rest]
Workout Notes
Exercises C1 and C2 form a superset—immediately after finishing C1, move directly into C2 without any rest (0 seconds).
Mobility Workouts
⬆ Back to Table of ContentsHockey Hip Flow Mobility Routine
Hockey players are notoriously prone to tight hips. This quick and effective hip-flow routine is designed specifically to open your hips, enhance mobility, and improve skating speed.
In five minutes or less, you’ll feel significantly more fluid, agile, and powerful on the ice.
Total Body Mobility Routine
These movement patterns cover all the bases when it comes to a hockey player’s total-body mobility needs. I highly recommend incorporating them regularly, especially if you don’t have any specific mobility limitations. However, if you do have notable areas of tightness or restriction, consider a targeted approach, such as the hip flow routine mentioned above.
A: Hang from pull up bar – 1 x 1-2 minutes
B: Arm circles – 1 x 10 per direction
C: Rotational arm swing – 1 x 8/side
D: Hip circles – 1 x 10/direction
E: Zombie squat with reach through – 1 x 10
F: Scorpion kicks – 1 x 8/side
Workout Notes
Perform each exercise as part of a continuous circuit, moving directly from one exercise to the next without resting in between.
Putting It All Together
When designing a hockey workout, everything must be purposeful within the session itself, as well as within the broader context of your training day, week, cycle, block, and year.
At HockeyTraining.com, our workouts are structured with this template:
The Warm-Up (5-10 minutes): An integrated sequence of movements that are dynamic in nature in order to promote whole-body mobility and hockey-specific athletic development.
The Workout (40-70 minutes): A hockey-specific training session carefully designed to combine targeted resistance training, explosive plyometrics, high-intensity sprints, and conditioning. This approach ensures you’re training at the ideal volume, intensity, and frequency for your current phase of the hockey season (off-season, pre-season, in-season, playoffs, or pre-tryouts)—maximizing strength, speed, power, and overall on-ice performance.
The Cool Down (5 minutes): A three-phase formula to support further technical speed ability and mobility for targeted areas and activate the parasympathetic nervous system.
If you understand the template I provided above and consider these additional points, you’ll be way ahead of the pack in terms of knowing what’s best in the world of hockey-specific workout design.
Frequently Asked Hockey Workout Questions
Generally, a hockey workout will include a dynamic warm-up, followed by a hockey-specific training session (such as weightlifting, conditioning work, or speed training), and concluded with a cool-down designed to promote mobility and recovery.
The more closely a workout simulates the demand of hockey, the more specific and “functional” it is. This means that as hockey players, we want to focus on lower-body explosiveness, total-body power, overall conditioning, lower-body mobility, and more.
Typically, the ideal hockey workout lasts between 40 and 90 minutes.
Our Training Recommendations
I hope today’s article gave you clear insights into the best way hockey players should train and how to structure your workout programming effectively.
It’s important to remember that this article outlines effective hockey workouts—but a single workout alone won’t unlock your full potential. Biology responds to consistent, progressive stimuli over time, not just individual sessions.
Real results come from following a structured, science-backed training program designed specifically for hockey performance. That’s why I strongly encourage hockey players to explore our proven training programs at Hockey Training.
These comprehensive programs provide you with exact weekly schedules, ensuring you’re always making progress toward becoming the best hockey player you can be!
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