15 Best Hockey Workouts You Need To Save

In this article, I have compiled 15 of the best and most effective hockey workouts that we have ever posted so that you have all the tools you need to become an all-around better hockey player. 

Below, you will find (in this order too):

I have also made sure to include both equipment-based and bodyweight-only versions as well so that no matter what age or access to equipment you have, you can bookmark this page to improve your hockey performance. 

As a bonus, I’ve also included a full guide on How To Create Your Own Hockey Workout that you will find underneath the 15 best hockey workouts.

Let’s get into it and start things off with the speed workouts! 

Advanced Hockey Speed Training

A – Box Jumps – 8 x 1 jump [30 secs rest]

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]

*”D” exercises are a tri-set, so you would complete those three back to back to back, and then rest 90 seconds and repeat for the 3 sets.

The above workout is considered an advanced workout due to the overall training volume included and technical prowess required to properly perform the movements. 

This is one of our all-time most popular videos because it helps you with your explosive starting speed, acceleration, and top speed all-in-one workout. 

This work was named after McDavid for a reason, it produces blazing-fast hockey players. 

Hockey Speed Workout With A Focus For Defensemen

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 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]

The above workout design is applicable for all forwards and defensemen, but, it has a bias towards being more of a defensive workout due to the inclusion of backpedal sprints. 

Backpedal sprints help teach the body to be able to immediately explode forwards 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

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]

**A, B, and C are to be done as supersets. Go back and forth between the exercises, but make sure you rest for the time given between sets.

We call this style of training “anywhere” hockey speed workouts because you can get a hockey-specific result with zero equipment and even limited space. 

If you’re in a hotel, at home, or even in the office; you can perform this workout to become a better and faster hockey player. 

Upper Body Weight Training Workout For A Harder Shot

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]

**A and B are to be done as supersets. Go back and forth between the exercises, but make sure you rest for the time given between exercises and sets.

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. 

Attack this workout once per week if you need to improve your shot. 

Total Body Weight Training For All-Around Hockey Performance

A1 – BB front squat – 3 x 8 [60 secs rest]

A2 – DB stiff-legged deadlift with 1sec pause in the stretched position – 3 x 8 [60 secs rest]

B1 – Incline BB close grip bench press – 3 x 12 [60 secs rest]

B2 – Wide pronated grip pull-ups – 3 x 8 [60 secs rest]

C1 – Seated DB power cleans – 3 x 8 [60 secs rest]

C2 – Prone incline reverse DB supermans – 3 x 8 [60 secs rest]

D1 – DB farmers walk 3 x 30 secs [60 secs rest]

D2 – Side V’s 3 x 6 per side [60 secs rest]

Each letter represents a superset. Although these are supersets, we will still be resting 60 seconds between exercises and sets.

The above workout is an advanced total body hockey training workout that will drive all-around performance enhancement on the ice. 

Because of its design and volume prescription, it is a workout that will make you better in all areas — but, much stronger on the puck and improve your structural balance which prevents you from getting the common hockey injuries. 

I love total body training in any program design, but, I like it even more for the busy weeks where you can’t get to the gym as often as you would like. 

Using it during these busy week ensures you don’t neglect any muscle group that week (like you might neglect leg development if you only went in for your upper body workout due to scheduling reasons). 

Lower Body Weight Training For Hockey Speed Development

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]

Each letter represents a superset. Although these are supersets, we will still be resting 10 seconds between all exercises in the C-series.

A lot of hockey players out there don’t think that training with weights will improve their speed, they think that weight training is just for strength. 

Well, strength plays a major role in speed development. I talk about it extensively here.

If you’re a hockey player who has only ever been training for speed through bodyweight-only methods, this style of training just might be the “next big thing” you add to your training arsenal for speed development and injury prevention. 

Hockey Conditioning Workout With Rotational Focus

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 players utilize rotational power and strength to improve their shot power, agility, and body checking impact. 

But, it’s not just how powerful you can generate this type of movement pattern, it’s also about how conditioned you are in this movement pattern so that you can keep these elements strong for all three periods (even if you’re shorthanded). 

If you have just been doing traditional “in a straight line” type of exercises for your conditioning and you have never included a rotational focus you are missing a big piece of the hockey performance pie. 

Hockey Conditioning Workout With Core Finisher

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 (Jump, land and stabilize, Jump, land and stabilize, Jump, land and stabilize, Jump, land and stabilize = 1 round) – [15 secs rest in between rounds]

CORE CIRCUIT [3 Rounds] – Run through the circuit without rest between exercises, rest for 2 minutes at the end of the circuit, and repeat 3 times.

A1 – Bicycle abs x 10 per side

A2 – Reverse crunches x 15

A3 – Side plank x 30 secs per side

Speed training is very different than conditioning training even though the exercise prescription is very similar. 

The biggest difference between the two is that for speed training you require long rest periods in order to hit maximum velocity, whereas in conditioning workouts the entire aim is to create a scenario where you are forced to do work in a pre-fatigued state.

Thus, forcing your body to improve its endurance to keep up with the demand. 

This workout puts a lot of sets on the menu and keeps the rest periods nice and short to give you a killer workout. Buckle in, this one’s going to be tough. 

Aerobic Conditioning Training For Hockey

60yd run at 65%

Rest 45-75s

60yd run at 65%

Rest 45-75s

60yd run at 65%

Rest 45-75s

60yd run at 65%

Rest 45-75s

60yd run at 65%

REST 3-5mins between sets. Get to full recovery here.

60yd run at 65%

Rest 45-75s

60yd run at 65%

Rest 45-75s

60yd run at 65%

Rest 45-75s

60yd run at 65%

Rest 45-75s

60yd run at 65%

*The complete workout is just two sets of five 60yd runs at a moderate pace with 45-75 seconds rest in between. 

The first two conditioning workouts above are both focused on the anaerobic energy systems for hockey performance, but, in order to have the most complete approach a hockey athlete should also have a highly developed aerobic system. 

The problem is that too much aerobic work can interrupt your strength gains and take away from the performance in the anaerobic department (two things we definitely don’t want). 

Because of this, hockey players should never just “go out for a jog” to try and improve their stamina, instead, they should carefully and logically control their exposure through using the above tempo run method to get the best possible result. 

Hockey Agility Workout With A Deceleration Emphasis

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] 

You might have read the above title and thought:

“Deceleration, who would ever want that!?”

Yet, it’s 50% of the equation when it comes to your Stop-Start speed. 

You can’t always just focus on the “start”, you need to give the body decelerative strength so that you can stop on the dime and deal with the forces associated with high-velocity direction change in an effortless way. 

Not to mention, the majority of knee injuries that occur in hockey are due to a lack in decelerative strength, so you get a protection benefit from this workout as well. 

Explosive Mental And Physical Hockey Agility Workout

A1 – Reverse scoop toss – 6 x 1 with 0 secs rest

A2 – 3-way push up – 6 x 2 with 45 secs rest

B – Double broad jump into 20 yd sprint + 20 yd backpedal – 6 x 1 with 45 secs rest

C – 10/10/10 Partner Agility Reaction Drill – 4 x 1 with 60 secs rest

The above workout is definitely an advanced training session as it utilizes a large area, a medicine ball, and the help of a coordinated training partner. 

If you can get this done, it will pay you back in many more ways than one. 

Explosive starting speed and reaction time are emphasized here, but, it is an all-around agility enhancer to give you quicker feet out on the ice. 

Hockey Conditioning And Agility Hybrid Workout

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]

**C1 and C2 is a superset, meaning right after C1 you will rest 0 seconds and go right into C2.

This is a workout that combines the training volume and rest period methodology of a conditioning workout but utilizes exercises well-suited for both mental and physical agility. 

In the end, the signals being sent to the body are to become more agile while simultaneously being able to prevent that “heavy leg” feeling you can sometimes get as the game goes on. 

Lots of times it is a lack of conditioning within the agility coordination patterns out on the ice that fatigues hockey athletes (especially in a high-paced game). 

Use this workout to get one step ahead of your opponents when they are all tired and ready to slow down. 

Hockey Hip Flow Mobility Routine

I am providing just the video demonstration for this flow drill as once you get the flow going you are performing combination movements which makes it complicated to write out in clear format. 

It’s better you just watch it, it’ll be much more simple and applicable that way. 

This hip flow is a 3-Movement drill and it’s something you can use pre-game and/or pre-workout to unlock your hips and improve your skating speed. 

Hockey players notoriously have tight hips, this routine will take you five minutes or less and will have you moving much more fluid during training and out on the ice. 

Total Body Mobility Routine

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

The above mobility routine was originally designed for use during the in-season, but, you can use it off-season and get the same results. 

The only difference between the in-season and off-season variations would be the number of sets applied. 

One set of each exercise during the season, and you can go up to 2-3 sets of each exercise during the off-season. 

These movement patterns check all the boxes when it comes to a hockey athlete’s mobility needs from a total body perspective and is something I recommend if you don’t have any glaring mobility issues (in which case, I’d recommend a more specialized approach such as the above hip flow). 

Skate Faster With These Stretches

A – Groin Frog Stretch

B – Grounded Glute Stretch

C – Seated Piriformis Stretch

D – Hip Flexor Stretch

F – Calf Stretch

**Perform each stretch for 10-15 deep diaphragmatic breaths (don’t count!) and repeat each exercise for 3-4 sets. 

The above stretch routine is one of Hockey Training’s all-time most-watched videos. 


Because it works.

If you want to unlock your lower body’s stride length and stride frequency potential, you’re going to incorporate this routine into your weekly schedule. 

Ideally, this would be performed either post-workout or on non-training days. 

Additionally, you can incorporate this in with other mobility modalities such as the above two mobility workout examples as they are both dynamic flexibility exercises whereas this routine is based on static stretching.

That wraps up our 15 best hockey workouts, but now let’s take a look at how you can create your own hockey workouts…

How To Create Your Own Hockey Workout

When you are creating a workout for hockey performance, it must fall within the “big picture” plan for the entire years worth of training.

A workout will only ever be as effective as its implementation within the entire system, and within a hockey training system, a workout is actually the smallest fraction.

Your vision must be large enough to understand that a training year is made up of training blocks, training blocks are then broken down into training cycles, training cycles are then broken down into training weeks, training weeks are then broken down into training days, and training days are broken down into training sessions.

Your hockey workout is the smallest possible unit within your off-season and in-season periodization, as it will only last 30-120 minutes.

Within this article, I want to break down the specifics of how a hockey workout should be structured, and although these recommendations should never be written in stone (since context of a certain situation can change everything), it is a good idea to acknowledge everything I am about to say and fine-tune it for your exact needs.

Time vs. Effort

At Hockey Training, I always hear about athletes going through 2 or 3 hour sessions.

Even worse, sometimes it’s the coaches telling me that they have their athletes perform multiple workouts within this 2 or 3 hour window.

When somebody tells me they have been training for three hours, I can only think:

What the heck could you possibly be doing for 2-3 hours?

My opinion is that it’s a whole lot of talking, watching TV, scrolling the phone, and just a bunch of general BS.

There is no way someone can train hard for that amount of time, not even the pro’s. I have trained some of the baddest athletes on the planet in the UFC, NFL, NHL, and MLB — and they NEVER train this long because we don’t waste time doing garbage in the gym.

These exaggerated sessions rarely ever happen in professional strength and conditioning because you’re only ever allotted 60 minutes to work with your client each session.

So, outside of the few coaches who enjoy talking and looking at themselves in the mirror — real training sessions are normally straight to the point and excellent in terms of intensity and return on investment per unit of time spent in the gym.

My Hockey Training Philosophy

Here at Hockey Training, I don’t think any session should last longer than 75 minutes.

If it’s any longer than that, then we are sacrificing the necessary intensity that should be taking place in order to get you the best possible results.

All training sessions should be kept to less than 75 minutes, but more ideally 45-60 minutes.

From a training specificity perspective, everything that a hockey athlete goes through is in short intense burst of highly energy-costly effort, and not long duration moderate intensity effort.

Think about it, that third period has made cowards of many hockey athletes.

The reason why this happens is because of the repetitive nature of short high-intensity bouts of effort repeated with incomplete recovery (sounds a whole lot like a hockey shift to me).

If you total up the amount of high-intensity work during a hockey game, it is almost always expressed in terms of minutes, even when it’s spread over the course of two hours.

We already know this for sure from time-motion analysis research done on NHL athletes, so since this is the case, what the heck are these athletes doing for 3 hours again?

One hour is PLENTY of time to get the job done.

In fact, that one hour also includes your warm-up and cool-down, so it’s really only 40-50 minutes that you need in order to crush a highly effective workout.

The intensities hit during a training session designed by myself are designed to exceed what you will run into out on the ice.

Essentially, if you can do the programming here at Hockey Training, you will cruise through and dominate the athletes that you will run into out on the ice.

Sweat in practice and you’ll never bleed in battle.

The Standard Hockey Workout Template

Now that I have set the standard of the time and intensity required to perform an effective hockey workout, let’s look at the most commonly accepted structure of a hockey workout.

Some of the common guidelines still have an impact on how I design my programs, but with the level of experience I have now by running tens of thousands of hockey athletes through my programming, I also now lean heavily on what I KNOW works, and not just what’s commonly accepted online.

It’s commonplace thinking to see three distinct elements within a workout:

The Warm Up: Typically designed to warm the body up, enhance metabolic and neurological processes, and increase the mobility of joints and muscles of the body prior to an activity.

The Workout: This is the main focus of the training session and it is within this section that the proper stimulus is applied to the muscles to gain the result you desire (strength, speed, conditioning, muscle building, etc.)

The Cool Down: This is where athletes use certain techniques to calm down and return their body into a state that optimizes recovery.

When you’re looking at that workout structure, it’s pretty easy to agree and get on board with everything that’s there.

However, the lines that separate those three elements can easily be blurred in order to get a better effect if you are using more advanced techniques.

The Traditional Approach (Don’t Do This)

The Warm Up (10 minutes): Pick a random cardio machine and do 5-10 minutes on it and a few random stretches at 3 x 30 seconds each.

The Workout (40 minutes): Resistance training.

The Cool Down (10 minutes): Pick a few more random stretches at 3 x 30 seconds each.

In that above workout, the lines drawn between the warm-up, workout, and cool-down and very clear and distinct.

But, what happens when you start using more advanced techniques to get more bang for your buck out of each training session?

Example HockeyTraining.com Workout

Look below and have a look at an example Hockey Training workout taken from our Men’s League Program:

Jumping jacks x 30
T-Stab push ups x 6/side
Arm circles x 12/direction
Straight arm rotations x 8/side
Single-leg hip circle x 12/direction/leg
Zombie squat with reach through x 8
Shoulder T x 15
Zombie lateral lunge x 5/side

25-yard sprint 5 x 1
Trap bar deadlift 5 x 2-3
Inchworms 5 x 10
One-leg one-arm DB Romanian deadlift 3 x 10/side
DB Renegade row 3 x 10/side
DB Russian Step ups 3 x 15/side
Reverse crunches 3 x 15
Glute-ham raise 3 x 8
Seated calf raise 3 x 15

A-Skips 10 yds there and back
B-Skips 10 yds there and back
Carioca 10 yds there and back
Split squats x 10/leg
T-stands x 6/leg
Deep Breathing x 2 minutes

This training session is a highly advanced program that provides the Men’s League hockey athletes everything they need to improve performance, yet there is no “traditional” warm-up or cool down.

Where are the random stretches?

Where’s the 5-minute walk on the treadmill?

Don’t look for traditionalism within a well-designed hockey workout because you won’t find it there.

Yet, the preparation, techniques, intensity, flexibility, speed, and conditioning are all there.

I’ve been using this type of approach for a long time now, and to this day, I have had zero injuries with my athletes and they obtain phenomenal results both on and off the ice.

Why The “Traditional” Workout Structure Doesn’t Workout

Although you can get results from this type of approach, it also burns away 10-20 minutes of your time within the warm-up and cool-down sections doing things that aren’t getting you your best return on investment.

Put another way, in a one-hour session, you’re spending 30% of your time doing things that aren’t driving your hockey performance forward in the most efficient way.

Think about it…

This means after one month of training, an entire week was dedicated to just your warm-up and cool down.

Even worse, if you do this for a year you have spent up to four months of your training time doing these suboptimal routines.

Don’t get me wrong, warm-ups and cool downs are extremely important, but only if you do them correctly.

When you do, you can create an integrated approach where it all blends in together, and each component of the workout is clearly working towards something significant and meaningful for hockey performance.

Put another way, don’t just design workouts to be effective, because the warm-up and cool down can and should contain productive movements that do more than just warm-up or cool down a hockey athlete.

The HockeyTraining.com Workout Template (Use This!)

The Warm-up

Going against the grain, I want to remind everybody that when you look at the research — a warm-up in no way needs to be this super light aerobically structured event.

Who started that anyway?

At HockeyTraining.com, we use warm-up methods that some athletes would consider a workout.

So long as you don’t start too hard or explosive in the beginning, people are capable of engaging in difficult dynamic work that accomplishes everything (and more) that a warm-up should accomplish while simultaneously being much more psychologically engaging than the same old boring routines that have been used for decades.

To make things very simple, make the warm-up purposeful and meaningful and throw out the junk work.

At HockeyTraining.com, I skip all the aerobic work and put our athletes right into total body warm-ups using bodyweight movements, and sometimes incorporating equipment such as medicine balls and bands wherever necessary.

The typical sequence normally involves 3-8 exercises strung together to create a total body warm-up effect, this approach allows the athlete to hit the ground running when the workout starts.

While your opponents are watching reality TV on the treadmill, you can perform 100-200 reps of total body movements that accomplish the same thing, plus much more!

You would be amazed at what 400 extra reps per week will do for you (assuming 100 reps per warm-up and four workouts per week) over the course of a training cycle/block/year.

Here’s the above warm-up peeled apart from the example workout:

Jumping jacks x 30
T-Stab push ups x 6/side
Arm circles x 12/direction
Straight arm rotations x 8/side
Single-leg hip circle x 12/direction/leg
Zombie squat with reach through x 8
Shoulder T x 15
Zombie lateral lunge x 5/side

Total reps performed: 163

Each exercise is performed only once through and with excellent technique moving through a full range of motion.

This warm-up normally only takes about five minutes yet it adds plenty of mobility, stability, flexibility, strength training, injury prevention, and muscle-building stimulus to their current routine.

163 reps x 4 workouts per week = 652 reps per week

Now, what do you think will help a hockey athlete more…

Performing this four times per week, or going on the treadmill and walking for five minutes four times per week?

It’s not even a contest, it also doesn’t take any more time nor does it tax the athlete too much that it negates their performance during the workout.

They get in, crush this warm-up, and then are mentally and physically prepared to crush the workout.

The Training

The main part of the workout is where we start hitting those intensities I talked about previously.

This part isn’t very long, nor should it be — typically 40-50 minutes.

One of the many things that have separated HockeyTraining.com apart from the rest is our approach to intensity within our workouts.

While so many professionals are out there fumbling around with silly and ineffective wobble boards, we are training our hockey athletes through real hockey-specific strength and conditioning programming.

This means you train hard!

Nobody cares about what music is on in the gym during our workouts because they are focused on getting more oxygen in their lungs.

When the intensity is high, you don’t need a lot of time to get the job done. In fact, 40-50 minutes is an eternity when you are training your butt off.

This section of the workout consists of the weight training and complexes that we will be doing that day.

Since it is so incredibly variable from in-season to off-season, or from speed to conditioning, or from shot power to core stability — I can’t provide an example layout here (but if you want examples make sure you check out our hockey training videos).

Just know good and well that this is where the “meat and potatoes” part of the session takes place.

The Cool Down

What some people consider the cool down portion of the session, I like to use for additional technical, therapeutic, mobility, and parasympathetic activation work.

The cool down is broken into three phases:

Phase 1: Technical Drilling

In this phase, the athlete performs speed and/or agility-specific drills that they are having issues getting correctly.

For example, many hockey athletes struggle to execute A-Skips and B-Skips properly, so they would do light work on these during this time to add in their technical ability but also help begin the process of calming down.

Typically, 2-3 drills of only 10 yards there and back will do the trick here.

Phase 2: Mobility Routine

In the middle of the cool down routine you are going to find your rehabilitation work to both prevent injury and support performance.

Hip mobility drills, hamstring work, ankle mobility, and much more can all be focused on here but will always be applied on an “as-needed” basis for what the athlete needs to focus on.

In this phase, pick 2-3 hockey-specific mobility drills and perform them as needed within your cool down.

Phase 3: Parasympathetic Activation

During training we are in a heightened state both physically and mentally, the purpose of the cool down is to bring us out of a sympathetic state (fight or flight) and into a parasympathetic state (rest and digest).

Nothing does this more effectively than deep, belly breathing.

So, once the athlete has performed some light technical work and tissue-specific mobility drills, I like to recommend they do 2-3 minutes of deep breathing to activate the parasympathetic nervous system which will fast-track the recovery process.

Here is the above cool down peeled apart from that full workout example:

A-Skips 10 yds there and back
B-Skips 10 yds there and back
Carioca 10 yds there and back
Split squats x 10/leg
T-stands x 6/leg
Deep Breathing x 2 minutes

The first three exercises are technical speed and agility drills, the second two exercises emphasis hip mobility, and the last exercise activates the parasympathetic nervous system.

This is a complete cool down routine, and once again, accomplishes way more than the standard cool down approach in traditional training.

Putting It All Together

When designing a hockey workout, everything must be purposeful within the session itself but also within the big picture of your training day, training week, training cycle, training block, and training 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 are work to promote whole body mobility and hockey-specific athletic development.

The Workout (40-50 minutes): A hockey-specific resistance training session designed with the correct volume, intensity, and frequency that time period of the year demands (off-season, in-season, playoffs, before tryouts, pre-season, etc.)

The Cool Down (5-10 minutes): A three-phase formula to support further technical speed ability, mobility for targeted areas, and activate the parasympathetic nervous system.

Beyond this template, certain concepts you will want to always keep in mind include:

  • Warm-up like you mean it
  • Perform skill-based exercises before strength-based exercises
  • Perform fast exercises before slow exercises
  • Always perform exercises with a full range of motion and don’t do forced/cheat reps
  • Your rehabilitative work should be included within your warm-ups and cool down and not be the focus of your entire session
  • When combining exercises, it’s best to combine non-competing muscle groups together so that performance is not negated during any time of the training
  • If it hurts (as in actual pain), don’t do it, “training through the pain” is never a smart idea

If you understand the template I provided above and you take these additional points into consideration, 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

What Does A Typical Hockey Workout Look Like?

Generally, a hockey workout will include a dynamic warm-up, followed by a hockey-specific training session (either weight lifting, conditioning work, or speed training), and finished with a cool-down designed to promote mobility and recovery.

What Makes A Workout “Hockey-Specific”?

The more closely a workout simulates the demand of hockey, the more specific and “functional” it is. This means as hockey players we want to focus on lower body explosiveness, total body power, overall conditioning, lower body mobility, and more.

How Long Should A Hockey Workout Last?

Usually, the ideal hockey workout would last between 1 hour and 1.5 hours.

Final Hockey Workout Thoughts

I hope I was able to shed some light today on how exactly hockey players should be training and what type of template they should be using for their workout programming.

Remember this article was about hockey workouts and not a program.

Biology responds to stimuli over time, and not within specific windows of time.

Meaning, it’s not a workout that is going to get you results, only a complete program can do that.

This is why I can’t recommend enough that hockey athletes get access to one of our In-Season or Off-Season Program here at Hockey Training.

These program will provide you with the exact weekly schedules to follow to become the best hockey player you can be!

Check out the Hockey Training Programs page today and I’ll see you on the inside.

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