Sample Off-Season Workout For Hockey Players

off-ice hockey training workoutIf your season starts in September, then you better be working on your off-season training my May 1st at the latest.  I have actually been working like crazy on a new project that is just for you skaters – I am going to promise that it will be ready to roll by May 1st so stay tuned.

Anyway, the thing I am not sure you realize is that your first phase of the off-season must be focused on building a foundation – a better foundation than you had a year ago at this time.  After all, your goal is not to finish this off-season just as strong, just as stable and just as fast as you were last year is it?

Hell no!  Your goal is to be more stable, stronger and faster than last season.  Well, in order to do that, you need to bolster your foundation.  It is simple physics.  If you were going to add another level to your house, would you just start building away from the roof up?  I hope not.  You would have to create a foundation upon which to build that next level.  Your off-season training is exactly the same.

So I have put together a video to show you what you should be doing at this point in the season.  Don’t worry if it looks a little easy – do the workout, build the foundation over the first 3-4 weeks and then go from there.

This is like a snippet of what you get with the Hockey Workout Club – I would stay this is about 60% of the material you get each month with that program, but it is a good place to start.

Do one set of the flexibility exercise.

Do three sets of the strength exercises and you can pair them up into supersets and alternate between the two exercises, so you do not have to sit around the water fountain resting after each set.

Do the energy system workout 2-3 times per week.

Here is the video showing you exactly how to do each exercise, how many sets and reps to do and even the tempo for the strength exercises – make sure you do not cheat on the tempo – I know some of them are really slow – they are supposed to be right now.

Happy training!

PS – If money is a little tight these days – and I know it can be with equipment, camps, etc to pay for.  You can still get a step-by-step training program for SKATERS or GOALIES for under $20.  Skaters click HERE.  Goalies click HERE.

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Maria Mountain

Maria Mountain is a Fitness Coach and the owner of Revolution Conditioning in London, Ontario. She helps hockey players from AAA to professionals compete at their highest level while reducing their risk of injury. Dedicated to athletes who want to work hard, but train smart.

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Maria Mountain - January 2, 2015 Reply

Hi David,

There are literally hundreds of workout/exercise ideas on this site for both goalies and skaters – so you have loads of material here to get you started. If you want a step-by-step program all laid out for you, I would suggest checking out

Hope that helps!

david anthony - January 2, 2015 Reply

hi iam from england and have a bunch of guys over 40 we play icehockey om mondays and feel unfit they have all ask me to sort some off ice fitness out
we will being doing it outside for now or if enough inside a small school gym we play in a league that consits of 3period 20 stop and are getting tired is there some drill or a website that might be able to help
many thanks
david anthony
blackpool seagulls ice hockey club

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