7 Hockey Player Workouts to Build Strength and Speed (2022) (2022)

In this guide, we will outline how hockey players should get started in strength and speed training to find success in games. Each training session is equipped with a simple program that offers hockey players everything they need to improve performance on the ice.

  • Warm Up

  • At-Home Hockey Workout

    • Wind Sprints/ Explosive Running
    • Pull Ups/ Chin Ups
    • Stickhandling Drills
  • In-Gym Hockey Workout

    • Bench Press
    • Squats
    • Hang Cleans
    • Deadlifts
  • Rest & Recovery

To get started, perform light physical activity that increases core body temperature and a warm-up program of two exercises with lighter weights than you will manage during the workout. In addition, you want to supplement strength training with low to maximum load with a high support work, which contributes to muscle building and maintaining healthy joints.

A solid at-home workout is a great way to achieve consistent training without the extra cost of a gym membership.

When training for hockey at home, it is important to practice exercises that don’t require a ton of equipment. The following hockey specific exercises are designed to be an effective program for hockey players of all skill levels that need to develop strength and speed for hockey with minimal equipment needed.

Wind Sprints/Explosive Running

7 Hockey Player Workouts to Build Strength and Speed (2022) (1)One of the best exercises for hockey players to increase explosiveness on the ice is to engage in various sprinting exercises on dry land. This can be done anywhere from a local park or track, to your backyard.

Intermittent sprinting is one of the best hockey conditioning workouts for building muscle memory in your legs. This ice hockey strength training exercise allows you to leverage explosive bursts when chasing down a puck.

Sprints can be performed in any order or duration, but a nice ratio is 20 seconds of full sprint and then 30-45 seconds of cool down. Continue to alternate sprinting and rest periods for four to six sets.

Variations of wind sprints like uphill or downhill sprints can help work on leg strength and muscle control.

Lastly, you are training for speed, so why not add skates to your hockey off ice training plan? Throwing on a pair of inline skates to work on your power skating outside of the rink is an excellent way to continue your at home training routine!

(Video) 7 "MUST DO" HOCKEY EXERCISES 🏒

Pull-ups/Chin-ups

7 Hockey Player Workouts to Build Strength and Speed (2022) (2)Don’t have room for a set of weights or a bench press at home? No problem.

Installing a chin up bar above a doorway is one of the best hockey exercises as it provides for endless upper body strengthening both during the season and in the offseason as well.

Why is upper body strength important for Hockey? Perhaps no other body part takes a beating as much as your shoulders do so adding strength and muscle can decrease the chances of shoulder injuries, as well as making it more difficult for your opponents to knock you off the puck.

Stickhandling Drills

Nothing keeps you more prepared for the hockey season than picking up your stick and feeling the weight of the puck on your blade. The more you do this throughout the year, the more comfortable you will feel with the puck in a game situation.

Grab the SuperDeker Advanced Hockey Training System, and use the different training modes to help you ensure your puck handling skills are sharp come puck drop!

The speed and control training game modes may be the best hockey workout off ice for replicating stickhandling in an actual game. As the red dots light up on the SuperDeker, slide the puck over those areas to work on controlling it in short, tight situations.

Utilize the SuperDeker Rebounder Bands to add in a pass between each deke which helps to improve your decision making and reflexes with the puck.

Finally, add in our patented ePuck Max to your drills to add additional strength training for your hands and wrists. The ePuck Max is the only weighted puck which incorporates another dimension to your stickhandling skills on the SuperDeker.

Strong wrists and forearms are crucial to puck control in hockey, and can also help to improve the power behind your shot and having a strong stick to fend off opponents.

(Video) Complete Strength Workout for Hockey Players

(Video) Strength Training For Field Hockey

It’s the perfect complement to the SuperDeker training system, and it can be used anytime in the comfort of your own home!

7 Hockey Player Workouts to Build Strength and Speed (2022) (3)If you want to build your strength and speed for hockey, you may be looking for a hockey player workout program for the weight room. The weight room is where coaches notice your work ethic, physical ability, and mental strength.

These factors play a huge part in determining who makes the team, and who is sent home from tryouts.

No matter if this is your first year playing hockey, or if you’ve been playing since you were a tot, your performance in the weight room needs to be at 100% if you want to make the team. To ensure success, read on for our recommended off-ice training schedule.

Focus on the Fundamentals

Hockey, like many sports, requires full body strength. You may be most excited about building your chest or toning your biceps, but the best hockey off season workout plans exercise every muscle group.

In fact, overworking one muscle group and neglecting the others will increase your risk of injury.

For a solid all-over workout, we suggest starting with the following exercises:

  • Bench Press

  • Squats

  • Hang Cleans

  • Deadlifts

There is nothing fancy about this ice hockey weight training program, but it will prepare your body for peak performance on the ice. Maintaining a consistent hockey full body workout will directly result in improved skill.

Bench Press

7 Hockey Player Workouts to Build Strength and Speed (2022) (4)3 sets of 8 reps. 1-minute rest between sets.

(Video) Hockey Player training to build strength and speed

Start with the bar. Lay down flat on the bench without arching your back. Lower the bar down to your chest, and lift it back up in a smooth, controlled motion.

Performing the bench press in your hockey off ice workout plan will build your chest and arms, resulting in more power behind your puck.

Squats

7 Hockey Player Workouts to Build Strength and Speed (2022) (5)3 sets of 8 reps. 1-minute rest between sets.

Squats are a very good leg workout for hockey players. Workout plans for hockey players that include squats results in increased leg strength which translates to more speed on the ice.

Start with the bar. Stand with your feet shoulders-width apart, and your hands at a comfortable position. Lower slowly until your legs bend at a 90-degree angle, keeping your back straight, lift up with controlled explosive energy.

Hang Cleans

7 Hockey Player Workouts to Build Strength and Speed (2022) (6)3 sets of 8 reps. 1-minute rest between sets.

The best hockey training programs include full body exercises like the hang clean. This gym exercise for hockey players engages the upper body, core, and legs all at once. Including this exercise in your hockey workout plan will result in increased overall strength.

Start with the bar, holding it with a shoulder-width grip. Press in your heels and explode upwards, using the momentum to lift your bar to your chest and catch it. Pause for one second, then lower back to the start position. Always stay engaged in your core while doing this exercise.

Deadlifts

7 Hockey Player Workouts to Build Strength and Speed (2022) (7)3 sets of 8 reps. 1-minute rest between sets.

(Video) Improve Your Hockey Skills | Hertzberger TV | Field hockey tutorial

(Video) 7 BEST Single-Leg Exercises For Hockey Players

Deadlifts are a great weight training workout for hockey speed. Adding this ice hockey gym workout to your ice hockey workout routine will increase strength in your legs and core.

Start with light weight on the bar, feet at shoulder-width apart. Grasp the bar with your arms just outside your legs. Keep a flat back and drive your hips forward when you lift the bar. Lower the bar in a controlled motion.

In order to get the most out of your workout, you need to give your body time to rest and recover.

The most convenient option for this is to go ahead and choose one or two days when you can take it easy, giving your muscles a chance to repair themselves, and grow!

There are a number of workouts that combine and utilize a combination of full body training and a short ice time on the ice, but we suggest building your initial strength in the weight room first.

The majority of knee injuries that occur in hockey are due to a lack of slowing power, so not only will you get protection from these workouts, but as an athlete you will also be able to perform a split routine in your lifting program.

If you are still experiencing a growth spurt and your joint structure is not yet ready to accept heavy lifting, limit your lifting to lower weights. If you are an inexperienced lifter, use lighter weights and higher reps until the movements become comfortable and natural hockey strength training exercise or set.

This hockey specific workout program is for ice hockey strength and conditioning, but many other high school athletes can benefit from a weight training program like this one. There are a number of hockey strength exercises that should be included in a well-balanced weight training program.

This type of progression is a popular way to get fit for hockey and has been used in many sports. If you complete this best hockey training exercises and stretching program, you will be able to dominate each opponent you encounter on the ice.

(Video) 7 Best Exercises For A Harder Shot 🏒

These hockey weight training exercises are excellent for both beginners and advanced hockey players as long as they use weights that match their abilities.

With a strong mental fortitude, and a dash of dedication, you will gain muscle, confidence, and ultimately a spot on the team!

FAQs

How do you increase speed and power in hockey? ›

Six keys to improve skating speed & efficiency

  1. Longer skating strides = wider strides. ...
  2. For acceleration, nothing compares to short off-ice sprints. ...
  3. Less equipment means faster skating practice. ...
  4. Strength workouts must incorporate explosive movement of your body, not just slow strength alone. ...
  5. Practice skating on your own.

Dec 9, 2020

Continue Reading

(Video) AYCANE Hockey Speed Drills with Timo Meier and Raphael Schuler // FULL DEMO VIDEO

How do you train for speed in hockey? ›

Hockey Speed Training [For Small Spaces] - YouTube

How do you train like a hockey player? ›

TRAIN LIKE A PRO HOCKEY PLAYER (use this workout!)

What kind of workout is hockey? ›

Hockey is a High-Intensity Interval Sport

HIIT is a workout routine that's defined by short bursts of high-intensity exercises, including sprints, burpees, and more. With this routine, you work extra hard for 30-90 seconds, then rest for the same amount of time before doing your next interval.

How do I get in shape for hockey fast? ›

Jump squats, one-leg hops, box jumps, and skater jumps are all examples of plyometric exercise. These exercises demand that your muscles contract to explode upwards and then cause a stretch as you land, the combination of which is highly effective in developing leg and stomach muscles and improving your hockey shape.

How do hockey players get fast twitch muscles? ›

Jump training exercises are essential for hockey players to train for power. Weight training with heavy weight and low repetitions can also train the muscles to develop power. This is because lifting heavy weight stimulates the fast twitch fibres and can train the slow twitch fibres to act like fast-twitch fibres.

How do you get a hockey butt? ›

Hockey Exercise for Skaters Butt Glute Extension - YouTube

How can I train for hockey at home? ›

15-Minute Hockey Workout! [No Equipment Needed] - YouTube

Learn More

(Video) Top 4 Strength Exercises Every Athletes Should Do!

How do hockey players work out? ›

TRAIN LIKE AN NHL PLAYER (Use This Workout This Season!)

1. INTENSE HOCKEY SPEED KIT WORKOUT 🏒

2. Hockey Training (Speed 7)

3. Strength Training For Ice Hockey

4. Hockey Speed & Quickness Training Challenge (How Many Can You Get?)

5. Lower Body Hockey Speed Workout 🏒⚡️

6. At-home hockey player workout for speed, coordination, and strength

Article information

Author: Aron Pacocha

Last Updated: 07/24/2022

Views: 5521

Rating: 4.8 / 5 (68 voted)

Reviews: 83% of readers found this page helpful

Author information

Name: Aron Pacocha

Birthday: 1999-08-12

Address: 3808 Moen Corner, Gorczanyport, FL 67364-2074

Phone: +393457723392

Job: Retail Consultant

Hobby: Jewelry making, Cooking, Gaming, Reading, Juggling, Cabaret, Origami

Introduction: My name is Aron Pacocha, I am a happy, tasty, innocent, proud, talented, courageous, magnificent person who loves writing and wants to share my knowledge and understanding with you.

(Video) TOP 5 SECRETS TO BUILDING STAMINA - HOW TO BUILD STAMINA - IMPROVE YOUR ENDURANCE

FAQs

How do hockey players train strength? ›

First we have to have a very high quality warm-up. So warm arms are essential to staying healthy

How can I increase my speed in hockey? ›

Triple Broad Jumps

Jump as far as you can with two feet three times in a row. This exercise helps you improve your top speed on the ice by focusing on horizontal power. Cover as much ground as you can with each jump.

How do you build endurance and speed in hockey? ›

Box squat what you're going to do is you're going to have the dumbbells in both hands lower yourself

How many times a week should a hockey player workout? ›

How many days a week should I train? It's good to be eager and want serious results but training 5-6 days a week is simply too much and risks over-training. In order to recover properly and see continual improvements it is recommend to workout 3-4 times per week maximum.

How do you train like a pro hockey player? ›

TRAIN LIKE A PRO HOCKEY PLAYER (use this workout!)

Is HIIT good for hockey players? ›

HIIT workouts are perfect for hockey players because they mimic the way the game is played. For example, a hockey shift is about 45 seconds of high-intensity and then the players get a change and rest on the bench (low-intensity recovery period) until their next shift.

Are squats good for hockey players? ›

Hockey players usually have tight hips from skating, squatting can help increase hip mobility by going to full-depth. Increased vertical jump/sprint speed aka explosiveness: we know vertical jumps and sprints all require aspects of power.

Do hockey players lift weights? ›

Most professional sports players utilize weights in their training, and each phase of that training has different objectives. Each successive phase builds on the previous one. To reach peak fitness and performance, follow this ice hockey weight training program, which also explains the need for cardio workouts.

How do you skate faster in NHL 22? ›

Pressing down the R2 trigger while skating gives your player a speed boost.

What muscles make you skate faster? ›

The glutes and hamstrings have tremendous potential to contribute to a more powerful skating stride. I have seen plenty of hockey players with big thighs but below average strength in the glutes and hamstrings.

Are sprints good for hockey? ›

For hockey players looking to achieve top-end speed, sprint training for hockey is probably your best bet when it comes to getting faster. They are also a perfect complement to lower body strengthening as well.

How far should a hockey player run? ›

It is said that a hockey midfielder would run 9 km per game in average, defenders would run between 6 to 7 and goalies would reach the 2 km mark on average per game.

How much should a hockey player squat? ›

​Here are some decent strength numbers to shoot for hockey players: ​Squat - 2x body weight. ​Deadlift - 2.5x body weight. Chin-up - 0.6x body weight.

Are deadlifts good for hockey players? ›

1. Squats and Deadlifts. The easiest speed gains for beginners come from heavy multi-joint lower-body strength exercises. Bilateral barbell variations of Squats and Deadlifts should be a staple in any hockey player's off-ice regimen.

How much can hockey players bench press? ›

Participants perform the maximum number of bench press movements at 70-80% of their body weight (pre-dertermined) at a set cadence of 25 reps per minute.
...
NHL 70-80% Bench Press Test.
Body Weight (lbs)Test Weight Performed (lbs.)
195-204160
205-214170
215-224175
225-234185
6 more rows

How do you make your legs stronger for hockey? ›

HOCKEY LEG WORKOUT [AT HOME!] - YouTube

How do you get a hockey player physique? ›

5 Training Tips for a Hockey Player Body
  1. Train Your Lower Body. As you know, the lower body is critical for hockey players, so you have to start there. ...
  2. Work On Vertical Upper Body Work. ...
  3. Perform Core Stabilization Exercises. ...
  4. Amp Up Your Cardio With Sprinting. ...
  5. Eat Well For Training and Fat Loss.
10 Jan 2022

Does running help hockey players? ›

Running allows hockey players to extend their hips with their feet on the ground, which is important since they primarily train in skates with a flexed posture during the season. Their muscles need to be able to apply force through the ground and get to a lengthened state.

What muscles do hockey players use? ›

The primary muscles you use in hockey are located in your lower-body and core. Muscles like the quadriceps, adductors, glutes, and hamstrings drive your every stride on the ice. Core muscles also maintain your skating balance and motion.

Is CrossFit good for hockey players? ›

CrossFit becomes ineffective for hockey players because it doesn't challenge the body from various angles of push and pull exercises and different types of movements that work different modalities.

How much cardio should a hockey player do? ›

Hockey players should never go long distance even when performing aerobic work. 20-30minutes max at low to moderate intensities and only when necessary.

What do hockey players do for cardio? ›

The simplest off-ice interval training exercise is running, whether on a treadmill or outside. You would sprint at high-intensity for about half a minute and then jog slowly or walk for a couple of minutes to recover.

Are Bulgarian split squats good for hockey players? ›

Bulgarian split squats are arguably the most well-rounded exercise in the hockey training world. Due to the biomechanics of skating hockey athletes develop tightnesses in their hips, groin, calves, ankles, and hamstrings — Bulgarian split squat help alleviate all of these issues.

Are front squats good for hockey players? ›

Despite popular belief from “hardcore” coaches, you can't just slam your athletes nonstop with back squats, front squats, and deadlifts and expect them to become better hockey players because of it. Don't get me wrong: those movements are excellent movements, and I program them accordingly in my systems.

Are hip thrusts good for hockey? ›

The fact that Single-Leg Hip Thrusts can be used by hockey athletes who can't run/skate due to shin splints or a low-back injury makes it one of the most powerful tools in specificity progression for skating.

How do you train like a d1 hockey player? ›

TRAIN LIKE AN NHL PLAYER (Use This Workout This Season!)

Is bench press good for hockey? ›

Here's Whether Hockey Players Should Bench Press:

Bench press isn't the best workout for hockey players. However, if you don't have much muscle mass, and you're wanting to improve your overall strength, it can be a great way to get stronger on the puck and when you're battling along the boards.

How do you train like Connor Mcdavid? ›

McDavid Workout for Crossover Power - YouTube

How do you get good players in Hut 22? ›

BEST FREE TO PLAY TIPS FOR NHL 22 HUT - YouTube

How do you train in NHL 22? ›

NHL 22 HOW TO DEKE! - YouTube

How do you pass better in NHL 22? ›

NHL 22 | HOW TO IMPROVE YOUR PASSING! - YouTube

Do these 5 exercises to improve your skating at home? ›

5 SKATING STRIDE EXERCISES FOR AT HOME - YouTube

How do I become a stronger skater? ›

Improve Your Forward Stride - Learn to Skate: Episode 5 - YouTube

How do you speed skate faster? ›

How to skate Faster - YouTube

How do you train for explosiveness in hockey? ›

Hockey Lower Body Explosive Power Workout [Off-Season Training]

Are hockey players fast runners? ›

The Mechanics of Skating

NHL players can reach speeds in excess of 20 miles (32 km) per hour on the ice. Some speed skaters have been clocked at over 30 miles (48 km) per hour!

Does running make you a faster skater? ›

Going for a jog isn't going to make you faster

Simply put: The fastest runners are the fastest skaters. Unfortunately, he's also noticed that players don't seem to train properly to improve on-ice speed. "It's amazing to me how many people try to improve their speed without running fast," he said.

Do hockey players lift weights? ›

Most professional sports players utilize weights in their training, and each phase of that training has different objectives. Each successive phase builds on the previous one. To reach peak fitness and performance, follow this ice hockey weight training program, which also explains the need for cardio workouts.

Do hockey players need strength? ›

Hockey Weight Training. It's very well established in sports science that getting stronger can improve your overall functional outputs and lead to an enhanced athletic performance. Hockey players need to be strong if they want to optimize their potential, there's no question about it.

Why is strength training important for hockey? ›

Strength is the ultimate determinant in take-off speed/explosiveness when it comes to getting the first quick step in, and out skating your opponent. Another factor strength plays into the speed aspect of hockey performance is in stride length vs. stride frequency.

How do you make your legs stronger for hockey? ›

HOCKEY LEG WORKOUT [AT HOME!] - YouTube

Is HIIT good for hockey players? ›

HIIT workouts are perfect for hockey players because they mimic the way the game is played. For example, a hockey shift is about 45 seconds of high-intensity and then the players get a change and rest on the bench (low-intensity recovery period) until their next shift.

How do you train like a d1 hockey player? ›

TRAIN LIKE AN NHL PLAYER (Use This Workout This Season!)

Are squats good for hockey? ›

Hockey players usually have tight hips from skating, squatting can help increase hip mobility by going to full-depth. Increased vertical jump/sprint speed aka explosiveness: we know vertical jumps and sprints all require aspects of power.

How do you build fitness for hockey? ›

How to get fit for hockey | Field Hockey Fitness [Ep#5: Q&A] - YouTube

Is bench press good for hockey? ›

Here's Whether Hockey Players Should Bench Press:

Bench press isn't the best workout for hockey players. However, if you don't have much muscle mass, and you're wanting to improve your overall strength, it can be a great way to get stronger on the puck and when you're battling along the boards.

How do you increase your strength in field hockey? ›

Strength Training For Field Hockey - YouTube

Are deadlifts good for hockey players? ›

1. Squats and Deadlifts. The easiest speed gains for beginners come from heavy multi-joint lower-body strength exercises. Bilateral barbell variations of Squats and Deadlifts should be a staple in any hockey player's off-ice regimen.

How much should a hockey player squat? ›

​Here are some decent strength numbers to shoot for hockey players: ​Squat - 2x body weight. ​Deadlift - 2.5x body weight. Chin-up - 0.6x body weight.

How do you train like Connor Mcdavid? ›

McDavid Workout for Crossover Power - YouTube

How do you build explosiveness in hockey? ›

EXPLOSIVE SPEED WORKOUT FOR HOCKEY PLAYERS - YouTube

How do you train for explosiveness in hockey? ›

Hockey Lower Body Explosive Power Workout [Off-Season Training]

Are RDLS good for hockey players? ›

This is another all-time favorite for hockey players. There's few exercises more valuable than the SL RDL for challenging that hinge pattern, developing single leg stability, addressing imbalances, and building better structural chains.

Videos

1. Dr. Andy Galpin: How to Build Strength, Muscle Size & Endurance | Huberman Lab Podcast #65
(Andrew Huberman)
2. 99 Overall Giants vs 0 Overalls in NHL 22
(Frosti)
3. Cricket Power Ups! | Home Exercises To Increase Strength and Power | Vitality Fit 4 Cricket
(England & Wales Cricket Board)
4. Cardio vs. strength training: What you need to know
(MD Anderson Cancer Center)
5. Neuroscientist explains the best exercise to improve brain function
(Tech Insider)
6. 7 Exercises for Kids to Get Stronger! Fitness for Kids at Home
(Fit Father Project - Fitness For Busy Fathers)

Top Articles

You might also like

Latest Posts

Article information

Author: Jerrold Considine

Last Updated: 11/18/2022

Views: 5945

Rating: 4.8 / 5 (78 voted)

Reviews: 85% of readers found this page helpful

Author information

Name: Jerrold Considine

Birthday: 1993-11-03

Address: Suite 447 3463 Marybelle Circles, New Marlin, AL 20765

Phone: +5816749283868

Job: Sales Executive

Hobby: Air sports, Sand art, Electronics, LARPing, Baseball, Book restoration, Puzzles

Introduction: My name is Jerrold Considine, I am a combative, cheerful, encouraging, happy, enthusiastic, funny, kind person who loves writing and wants to share my knowledge and understanding with you.