Sauce Us a Follow

  1. Training
  2. Strength & Conditioning
  3. At-home hockey workout for speed, coordination, and strength

At-home hockey workout for speed, coordination, and strength

Share
Share

Share this article

This at-home hockey player workout is split up into three components: SAQ (Speed, Agility, Quickness), Plyometrics, and Strength. 

EQUIPMENT

  • Stick
  • Stick-handling ball
  • Pucks (optional)
  • Puck bucket (optional)

THE WORKOUT

SAQ

A: Lateral 2-Step – 2-3 sets x 8-10 seconds; rest 30-60 seconds

B: Lateral Crossover– 2-3 sets x 8-10 seconds; rest 30-60 seconds

C: Lateral 2-Step with Stickhandling – 2-3 sets x 10-15 seconds; rest 30-60 seconds

D: Lateral Crossover with Stickhandling – 2-3 sets x 10-15 seconds; rest 30-60 seconds

* These are all simple and repetitive patterns. Go as fast as you can! It’s okay if you make mistakes here and there—it shows you are pushing your limits.

** Practice the footwork and warm the hands up at 50-70% effort before hitting your sets. Sets are like game time—you’ve got to show up and perform when it comes!

*** Perform all sets of A before moving on to B

PLYOMETRICS

A: Stump Jumps –  2-3 sets x 3 jumps; rest 60 seconds

B: Stump Jump to Lateral Bound – 2-3 sets x 2 of complex per side; rest 60 seconds

C: Split Squat Switch to 2 Lateral Bounds – 2-3 sets x 2 of complex per side; rest 60 seconds

* These plyometrics are all about achieving hip extension (stump jumps), reactivity, balance and coordination. Only jump as wide in the lateral bounds as you can control your body position and run through the sequences in your mind before attempting each set. 

** Perform all sets of A before moving on to B.

STRENGTH

A1: Tall Kneeling Step-Ups – 2-3 sets x 4 per side (switch lead leg); rest 15 seconds

A2: Shrimp Squat – 2-3 sets x 4-6 per side; rest 15 seconds

A3: Straighten Deadbug – 2-3 sets x 10 per side; rest 1-2 minutes

* Tri-set A is all about hip mobility and stability and hamstring control.  

** EXERCISE TIPS: Tall Kneeling Step-Ups – do not flare your foot out to the side like making a kick save. Focus on drawing a straight line on the ground if there was a marker taped to your foot.  Squeeze your hamstring to keep your toes from touching the ground.

B1: 135 Degree Lunge – 2-3 sets x 8-10 per side; rest 15 seconds

B2: SL Glute Bridge – 2-3 sets x 15-20 per side; rest 15 seconds

B3: Seated Leg Raises – 2-3 sets x 10-15 per side; rest 1-2 minutes

* Tri-set B is all about groin and glute strengthening. You want your body to be strong at the 2nd half of the season and not worry about nagging injuries that are associated with groins and hips. 

COOLDOWN

  • Decrease heart rate
  • Calm nervous system: stretch, relaxation techniques, meditation, etc.
  • Nutrition: fuel your body with good nutritious foods
  • Hydrate
Strength & Conditioning
Previous Post
Opening doors for female coaches: 3 lessons from NCAA DIII bench bosses
Next Post
Sami Jo Small | Part Two: CWHL playing career
Menu