Training

Hockey is a game played in 40-60 seconds “sprints” and off ice training should reflect that.

On average players perform for 15-20 minutes of a 60-minute game. A typical interval on the
rink lasts 30-80 seconds with a 3-4 minute rest interval between shifts. These shifts tend to be
anaerobic in nature with short, intense bouts of high speed skating and aggressive body
contact, demanding a high level of anaerobic endurance and muscular strength

The intermittent nature of the game means that aerobic endurance becomes important,
helping players to recover between shifts and produce the same level of performance in the
59th minute as in the 1st minute. Couple all this with the unnatural movement of skating and
holding a stick and it becomes obvious why ice hockey is highly physically challenging.

However, while weight training is an integral part of the annual ice hockey training plan, it must
be specific. Increased lean mass is not the only goal of strength training. Gains in maximal
strength are only useful on the rink if they are converted into explosive power and power
endurance. This takes a more refined approach than a typical bodybuilding routine.

By preparing the body adequately for competitive games, a well-designed ice hockey training
program can help to prevent many of the chronic and acute injuries that are inherent in the
sport.

Cardio Off-Season Work

Beginner Interval Training for Hockey Players

Duration = 16 minutes
Sprint = 40 seconds
Rest = 120 seconds
Sets = 6

Example = Sprint 40 seconds, Rest 120 seconds (1 set complete), Sprint 40, Rest 120, etc, etc.

Intermediate Interval Training for Hockey Players

Duration = 20 minutes
Sprint = 50 seconds
Rest = 120 seconds
Sets = 7
Advanced Interval Training for Hockey Players

Duration = 18 to 24 minutes
Sprint = 60 seconds
Rest = 120 seconds
Sets = 6-8

Work hard with these interval workouts and you will feel the difference on the ice!

Sample off- Season Resistance Training Program

Sets: 2-3

Reps: 12-15
Weight: 50% 1RM

Push Up with Stability Ball and Medicine Ball

1. Start by placing your hands on a balance board and your feet on top of a stability ball.
2. Move into a plank position and maintain your balance by extending your arms.
3. Proceed to bend your elbows while maintaining your balance until your elbows are bent to
about 90 degrees.
4. Extend your elbows until you reach full extension.
5. Keep your abs drawn in tight to maintain good technique.

Reverse Crunch with Stability Ball

1. Start position: Lie with back on floor with hips flexed at 90� and feet in air. Place a ball
between your legs and squeeze with your lower legs.
2. Leading with the heels towards the ceiling, raise glutes (butt) off floor.3. Return to start
position.
4. Remember keep legs from swinging to prevent momentum throughout the exercise.

One Legged Squat

1. Stand with feet hip width apart with knees slightly bent and toes pointing forward holding
weight plates.
2. Start position: Lift one foot off ground and extend leg forward. Extend arms forward at hip
level.
3. Lower body by flexing at the hips and knees. Upper body can flex forward at the hips slightly
during movement. Be sure to "sit back" so that knees stay over the feet.
4. Once thigh is slightly above parallel (as shown) return to start position.
5. Remember to keep head and back straight in a neutral position - hyperextension or flexion
may cause injury. Keep weight over the middle of foot and heel, not the toes. Keep abdominals
tight throughout exercise by drawing stomach in toward spine.
Trunk Rotations with Toning Bar
1. Balance yourself using your knees on the ball and the toning bar placed on your shoulders.
2. Keeping your trunk in an upright posture rotate your shoulders to each side.
3. Repeat for the prescribed number of repetitions.

Bent over Row with Stability Ball

1. Lie face down on a stability ball so that the ball is under your lower abdomen.
2. Holding two dumbbells row them up towards your shoulders keeping your elbows out wide
and back staying flat.
3. Remember to pinch your shoulder blades together as you row and keep your upper body
stable.

Back Extension on Ball

1. Lie face down on stability ball with knees and feet on floor.
2. Stability ball placement should be at abdominal to lower chest region.
3. With hands on chest, raise trunk 4-8 inches.
4. Lower to start position.
5. To increase intensity, position ball down towards hips, feet wide with knees off floor. Hands
may be placed behind head and overhead to further increase resistance. To increase stability,
place feet against wall or stationary object.

Lunge Crossover with Medicine Ball

1. Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on
the ball of the foot.
2. Start position: Feet should be positioned at a staggered stance with head and back erect and
straight in a neutral position. Hold medicine ball in front of your chest.
3. Lower body by bending at hip and knee until thigh is parallel to floor. Body should follow a
straight line down towards the floor. As you are lunging reach to one side of the leg with the
ball.
4. Return to start position and repeat by reaching to the opposite side with the ball. Alternate
or switch to other leg after prescribed reps.

Rear Deltoid Raise on Stability Ball

1. Begin by stabilizing yourself on top the ball using your lower leg.
2. Start position: Hold DB in each hand with neutral grip (palms facing each other) and let arms
straight down (perpendicular to floor). Lean forward slightly.
3. With elbows slightly bent and facing the ceiling, raise DB's to shoulder level in semi-circular
motion and squeeze shoulder blades together at top of movement.
4. Return to start position.
5. Remember to keep head in a neutral position.

Side Kick with Balance Disc

1. Lie on side with body aligned and balance disc under waist. Place top hand on hip. Inhale.
With bottom leg slightly bent and resting on floor, exhale and extend top leg forward until knee
and foot are aligned with hip.
2. Inhale as you bend top leg, then exhale as you extend it toward ceiling.
3. Maintain neutral posture as leg moves.
4. Perform the prescribed repetitions and repeat with the other side.

External Rotation with Toning Bar

1. Lie on side opposite of working arm.
2. Start position: Grasp toning bar and flex elbow at 90� keeping elbow in at side. Forearm
should be slightly below parallel to floor.
3. Rotate arm outward keeping elbow at 90�.4. Return to start position.
5. Remember to keep elbow firmly secured to side. You may put a rolled towel between the
elbow and side to facilitate rotation and secure form.
6. Repeat with the other side.

A goalkeeper, more than any other position player in any other sport, is often extremely
neglected in terms of proper training, both on and off the ice. That’s why, as summer
approaches, it’s important to remember that goaltenders need an off-ice, pre-season training
program.

Basically, there are five different components to a good goalkeeper’s training program. They
are:

• Strength Training

• Conditioning

• Flexibility

• Hand/Eye Coordination

• Skill Development

Goaltender off -Season Conditioning

Strength training

Proper strength development of both the arms and legs is vital. Goalkeepers wear the most,
and heaviest, equipment, yet are expected to react faster than any player on the ice. They are
expected to control the heaviest stick on the ice with one hand.

Goalkeepers up to the age of approximately 14 should not be too concerned with strength
training—other than the traditional push-ups, squeezing of a tennis ball, etc.
At the age of 14, though, goalkeepers should begin to develop a program using either free
weights, a Universal or Nautilus system or a combination of these elements. Every young
developing athlete is different, so programs will vary. The objective, though, is the same: to
strengthen and properly tone the body without adding excessive bulk or reducing flexibility.

Today, there are a great number of clubs or gyms that can provide a custom, supervised, well-
developed program without risk, and with someone there to provide the motivation along the
way.

The following are some strength training exercises involving the stick, arm, wrist and the legs
that you can try at home:

Arms. Grip a stick at the butt end and do the following:

a) Shoulder height, with locked elbows, hold the stick in the air in front of you.

b) Same as above, but hold the stick out to the side. (Note: The length of time and the number
of repetitions should be determined by the participant’s own judgment. Don’t overdo it,
especially at first.).

Legs. Do deep crouches while dribbling a tennis ball, or do two hops forward, backward and
laterally in a crouched position.

Aerobic Training. The objective here is to strengthen the heart and lungs and to increase the
ability of muscles to produce oxygen, thereby increasing stamina. Consider that goalkeepers are
the only players who play the full 60 minutes. As fatigue sets in, concentration diminishes,
resulting in late period goals. Long-distance running for 25 to 40 minutes can be used for
aerobic development.

Power Training. The object of this type of training is to develop an increased ability of the
muscles to produce energy quickly, providing for “explosions.” Power training helps increase
the speed of post-to-post movement, races for loose pucks, exploding the arms or legs out to
make saves, etc. Sprints have been a very common method of power training, but any explosive
drill will do.

Anaerobic Training. The object of this training is to develop the ability of the muscles to
produce energy in the absence of a sufficient oxygen supply. Anaerobic training assists in high-
intensity work for longer periods, increasing performance in any consistent pressure situation.
Longer sprints are suggested.

Flexibility

Flexibility refers to the range of movement of a joint or series of joints. Tendons and ligaments
determine the range of motion. Aging and inactivity will shorten these tissues and they will lose
elasticity. Flexibility also increases speed and reduces injury. Flexibility exercises can be done
alone, or with a partner. (Refer to last month’s edition of In Goal).

Flexibility exercises can assist a younger player in stretching even further by having the second
person apply slight pressure to the goalkeeper while in a variety of stretching positions. When
doing any flexibility exercises, never bounce, always stretch.

Hand/eye coordination

The bulk of all athletic performance lies here—the coordination of the limbs (arms and legs)
with the eye. This is critical to a goalkeeper who must use a 4” stick paddle or an 11” skate
blade to stop a 3” puck traveling up to 80 miles per hour.

USA Hockey, and others, have published a lot on dry-land training as it relates to hand/eye
coordination. Here are a few ideas:

• Dribbling one or two tennis balls while squat-hopping.

• Playing handball against a wall with one or two tennis balls.

• Dribbling a tennis ball on the paddle of a goal stick.

Skill development

This concept is nothing more than taking specific skills (poke checking, clearing the puck, skate
saves) and using off-ice drills as if they were on-ice. Goalkeepers, playing street hockey is a fine
avenue to skill development. Practicing clearing/shooting the puck in the driveway is also great.

Don’t let your summer go to waste. Work yourself off-ice, and see the benefits when the new
season arrives.

Sample Off-Season Program

This program combines four days of running with four days of lifting. One day a week is a
complete rest day. This program is intended as an off-season program to develop strength and
explosiveness, which translates into power and speed when applied to hockey. This is not a
conditioning program. The running portion of the program is designed to develop explosiveness
and power. In order to get the most out of these workouts you must already be in shape. Doing
explosiveness drills at 65% effort because you are out of shape will reap little, if any benefit. If
you cannot perform the specified reps for the running days at 100%, you will need to do some
general physical preparedness work on your own. The optional 400 meter runs serve this
purpose. You will be able to perform the majority of the workouts on your own. The only
exception is max effort bench day (see below for an explanation of max effort and dynamic
effort days). You will need a spotter because you will go to failure on these days. The max effort
squat exercises can all be safely performed in a power rack with the safety bars set up correctly.
It is, however, highly encouraged that you train with a partner or in groups during all workouts.
The first reason is that it is easier to get motivated to train when there is a group of people
rather than going by yourself. The second reason is safety. While most of the lifts can safely be
performed by yourself, it is better to have someone there in case you need help. Lastly, a
partner can provide verbal cues during your lift. Form is extremely important and sometimes
you aren't aware of form breakdowns when struggling with heavy weights. Your partner should
give you verbal reminders. For example, when benching, the spotter can remind the lifter to,
"Stay low" (keep the bar low on the chest). When squatting, he may need to remind the lifter
to, "Stay wide" (keep the knees spread, don't let them track inwards) or, "Spread the floor"
(push your feet out to the side).

Running
This program incorporates two days of mandatory running per week. Two days are optional in
order to get you in shape to reap the maximal benefits from the main parts of the workout. The
mandatory two days are focused on sprint work and developing explosiveness. Hockey is a very
dynamic game and a typical shift may consist of a cycle of relative inactivity followed by the
need to achieve full speed in the shortest amount of time possible. The team who gets to loose
pucks is the team who wins these short sprints over and over. The first stride can be the
difference in getting to a loose puck 20 feet away.

Distance Day
Distance day consists of 400 meter runs done at a fast pace. These are designed to bring up
your work capacity for the lifting and explosiveness days. Simply perform 400 meter runs (once
around a track) and then rest. Repeat this cycle, shortening the rest times, increasing your pace,
or adding reps (# of 400 meter runs) to increase intensity. It is up to you to evaluate and
regulate your performance.

Sprint Day
There will be two workouts for sprint day, both focusing on explosiveness but different to
provide some variety. These are NOT conditioning drills. They need to be performed with 100%,
every rep. If you cannot do that you need to bring up your general conditioning level.

Sprint Day 1

Warm-up with some light jogging and stretching.

Hill Work:
Find a moderate incline where you can do 20- yard sprints.
Divide into two groups.
1st Group- 5 reps, 2nd Group rests
2nd Group- 5 reps, 1st Group rests
Repeat cycle 2 more times

1st Group- 3 reps, 2nd Group rests

2nd Group- 3 reps, 1st Group rests
Repeat cycle 3 more times

1st Group- 1 rep, 2nd Group rests

2nd Group- 1 rep, 1st Group rests
Repeat cycle 4 more times

Reverse Sprints:
Find a moderate incline where you can do 20-yard sprints. These can also be done on flat
ground.
Divide into two groups.

1st Group- 3 reps, 2nd Group rests

2nd Group- 3 reps, 1st Group rests
Repeat cycle 1 more time

1st Group- 2 reps, 2nd Group rests

2nd Group- 2 reps, 1st Group rests
Repeat cycle 2 more times

1st Group- 1 rep, 2nd Group rests

2nd Group- 1 rep, 1st Group rests
Repeat cycle 4 more times

Sprint Day 2

Warm-up with some light jogging and stretching.

Cycle Sprints:
Divide into two groups
1 cycle consists of a 10-yard sprint, jog to start, a 20-yard sprint, jog to start, and a 30-yard
sprint

1st Group- 1 cycle, 2nd Group rests

2nd Group- 1 cycle, 1st Group rests
Repeat cycle 9 more times
Plyometric Step Work:
Find a set of steps and partner up
Start with both feet together and leap up the stairs as far as possible, quickly return to the
starting step and repeat
Alternate sets of 10 with your partner for5 sets

Strength Training

Hockey is a game of speed and finesse but it is also one of collisions and one-on-one battles
that require a great deal of strength. At the college level players are becoming bigger and
stronger and weight training is a good tool to gain an edge. Strength is the ability to do work,
and power is the ability to do work as measured by time. Both strength and power are required
in hockey. Working a man in the corner and pinning him to the boards is an example of pure
strength. Gaining top speed in the shortest amount of time possible is an example of power.
They are obviously related but it is good to be familiar with the difference. One of the biggest
mistakes athletes make today is turning to publications such as Flex and Muscle and Fitness for
information on strength, mistakenly thinking that all lifting programs are the same. One rule to
follow: STRENGTH TRAINING IS NOT BODYBUILDING!!!!! The guys in bodybuilding publications
are aiming for a completely different goal than those interested in strength training. They want
each muscle as big and defined as possible while maintaining symmetry and an unhealthy
amount of body fat. In addition the magazines are in the business of selling copies. That means
they are interested more in getting you to buy an issue than the results. If you think about it, in
the past five years of any given publication, there are probably a total of twenty different
biceps routines, all touted as guaranteed. Strength training focuses on total body strength and
multi-joint exercises with assistance exercises as secondary. Powerlifters have many of the
same goals as athletes. While they are aiming for a one-rep max, many of their techniques can
be applied.

This program will put a great emphasis on training the core muscles consisting of the abs and
lower back. These muscles provide support for squatting and are important in generating the
rotational forces used to shoot. In addition, the program focuses on the posterior chain,
consisting of the lower back, glutes, and hamstrings. These are the main muscles used in
skating, the quads being important as well but they are seldom a weakness.

The Basics

This strength training program will be built on three main lifts: the squat, the bench press, and
the deadlift. All three of these are multi-joint exercises that enable the athlete to lift relatively
large amounts of weight. They are very taxing on the body and this stress incites the body to
grow during rest periods. There will be auxiliary exercises as well which will aid in these lifts as
well as developing overall strength and balance.
Sample Program

The program is divided into 4 days, two days focusing on the bench and two focusing on the
squat and deadlift. There is a max effort day and a dynamic day for each. Thus the split is as
follows:

Monday: Max Effort Squat/Deadlift Day

Tuesday: Max Effort Bench Day
Thursday: Dynamic Effort Squat/Deadlift Day
Friday: Dynamic Effort Bench Day

On max effort days, you will perform one max effort exercise followed by assistance work. You
will start at a weight about 50% of your max and add weight each set, performing sets of three.
Once the third rep starts to become difficult, you will start doing singles, again adding weight
each time. You will continue doing singles until you miss a lift. Record the weight you were
successful at and the weight you missed. The max effort exercise will change every three weeks
due to the fact that the central nervous system will adapt and cease to make progress if you
train the same exercise at greater than 90% 1RM (1 rep max) more than three weeks in a row.
Here is an example of a 9-week cycle for max effort bench:

Weeks 1-3
Max Effort Exercise: Bench Press
Lat Pull-downs
Low Row
Lateral Shoulder Raises
Shoulder Presses
Triceps Presses

Weeks 4-6
Max Effort Exercise: 2 Board Press
Same assistance work

Weeks 7-9
Max Effort Exercise: Floor Press
Same assistance work

The other day is dynamic effort day, also known as speed day. The premise is that generating
bar speed helps get through sticking points. Ryan Kennelly attributes speed work as being
responsible for his 800 lb. bench. For example, if two cars run out of gas at the exact same
place, and given they are the same car in regard to weight and wind resistance, and one is
traveling 70 mph and the other 35 mph, the one traveling faster is obviously going to drift
farther. The same with lifting, if you run out of gas at the same sticking point and the bar is
moving slowly, that's the end of the lift. If the bar is moving a little faster, there's a chance the
bar's momentum may get it through the sticking point. Dynamic day trains the body to recruit
as many muscle fibers as possible in the shortest amount of time, thus increasing the rate of
force. Dynamic day is going to consist of 9 sets of three reps, performed with 60% of your max,
done as fast as possible. There should be no more than 1-minute rest between sets. You should
use 3 grips, pinky touching the ring, hands halfway between rings and smooth part of bar, and
index finger touching smooth part for speed bench. Do 3 sets with each grip. Box squats are
used for dynamic squat/deadlift day.
Your weight for dynamic day is based on a percentage of your max, so you will need to max out
on bench and squat before starting the program.

Weekly Schedule

Do some light cardio work for a few minutes and stretch at beginning of the workout.

Monday

Max Effort Squat

Straight Legged Deadlift - 4x8
Lunges - 4x15
Weighted Abs Pull-downs - 4x15
Calf Raises - 5x15

Tuesday

Max Effort Bench

Lat Pull-down - 4 sets 10-12 reps
Low Rows - 4 sets 8 reps
Lateral Shoulder Raises - 3 sets 12 reps
Shoulder Presses - 4 sets 8 reps
Triceps Extensions - 4 sets 8 reps

Running - Distance day (optional)

Wednesday

Sprint day 1

Thursday

Box Squat (Speed) - 9x3

Stiff Legged Deadlifts - 5x6
Hammer Curls - 4x8
Weighted Incline Situps - 4x15
Calf Raises - 5x15
Friday

Speed Bench Press - 9x3

Decline Close Grip Bench Press - 3x10
Rope Pressdowns -3x10
Bent Lateral Raise - 4x10
Shrugs - 4x10
Seated Rotator Cuff Raises - 3x10
Side Rotator Cuff Raises - 3x10

Running - Distance day

Saturday - Sprint day 2

With the amount of information shared on the internet there are literally hundres of sites to
research regarding off season training programs and exercises. Each player is different in terms
of dedication and time they would like to spend training during the off season. Not every
program may be right for you, so I recommend developing a program that fits you level of
dedication and give 100% during these sessions. What you put into training will determine what
you get out of it.

Additionally, I recommend that each player spend time to learn what the hours are at your
school’s weight room. Also, take time to speak with your school’s strength and training
manager about a program that works for you, and to understand proper use and technique of
the training apparatus.

Information taken from various websites.