Off Ice Hockey Training

Good hockey players know that development doesn’t stop when they leave the arena.

While skating, shooting, passing, and stick handling are essential skills in the game of hockey, the work you do off ice can significantly enhance your performance on the ice. Off-ice hockey training is crucial as it helps players develop the strength, speed, balance, mobility, and endurance needed to compete effectively in games. Focusing on these attributes off the ice allows players to translate their hard work into better performance during practices and games.

Whether you’re a young player just beginning to develop your foundational skills or an experienced player seeking to gain an edge over your competition, a well-structured off-ice training program can elevate your game to the next level. It is essential to recognize that the dedication to training off the ice is just as important as the hours spent on the ice.

Here is an easy-to-follow program designed specifically for players up to U14, which can serve as a starting point for building a solid off-ice training routine:

Monday - 60 Mins

1. Warm-up: Start with 3 sets of 10 push-ups to engage your upper body and core muscles, preparing them for the workout ahead.

2. Shoot a minimum of 90 pucks. This should include 30 wrist shots, 30 snap shots, and 30 slap shots. You can use regular black pucks or, once you’ve developed enough strength, switch to 8oz heavy pucks to enhance your shooting power.

3. End the session with a jog of 2-3 kms or a bike ride covering 4-6 kms. This cardio workout will boost your endurance and help maintain your cardiovascular health.

   
   

Tuesday - 20 Mins

1. Engage in stick handling with a golf ball. Focus on keeping your eyes up to improve your awareness of surroundings while rolling your wrists to maintain smooth control of the ball. This exercise is crucial for developing your hand-eye coordination, which is vital for effective puck handling during games.

   
   

Wednesday - 60 Mins

1. Warm-up: Again, complete 3 sets of 10 push-ups to ensure your muscles are ready for the workout.

2. Shoot a minimum of 90 pucks, incorporating the same variety of shots as on Monday: 30 wrist shots, 30 snap shots, and 30 slap shots. Remember to challenge yourself by using heavier pucks as your strength improves.

3. Conclude with a jog of 2-3 kms or a bike ride of 4-6 kms to build your endurance and keep your cardiovascular system engaged.

   
   

Thursday - 20 Mins

1. Continue with stick handling using a golf ball, focusing on maintaining your vision and control. This practice is essential for developing quick hands and the ability to control the puck effectively under pressure.

   
   

Friday - 60 Mins

1. Spend time shooting a minimum of 90 pucks, maintaining the same distribution of 30 wrist shots, 30 snap shots, and 30 slap shots. The repetition will help solidify your shooting mechanics.

2. Incorporate sprints over a distance of 25 yards, aiming to complete this drill 20 times. This high-intensity interval training will enhance your speed and agility, critical components in hockey.

3. Work on passing off a rebounder for about 10-15 minutes. Focus on creating flat, smooth passes to improve your passing accuracy and technique, essential for effective game play.

   
   

Saturday & Sunday

1. These days are designated as rest days or for on-ice training if available. It’s important to allow your body adequate recovery time to prevent injury and promote muscle growth.

   
   

Obviously, this training routine will all depend on school schedules and any potential on-ice commitments, but this program provides a general framework of what needs to be accomplished off the ice to enhance your skills. Players can adjust and tweak the program as needed, incorporating weight training or other exercises depending on their age and individual development goals. Remember, consistency and dedication are key to achieving success in hockey.