Off Ice Hockey Training Program Free
Hockey is a physically demanding sport that requires players to have a high level of skill, endurance, and strength. While on-ice practices are essential, adding off-ice training to your routine can take your game to the next level. In this article, we will discuss the benefits of off-ice hockey training and provide you with a free program to improve your skills.
The Benefits of Off-Ice Hockey Training
Off-ice hockey training can improve your game in several ways. First, it can help you develop strength and endurance in areas that are not typically targeted during on-ice practices. By focusing on things like core strength and agility, you can improve your overall performance and reduce your risk of injury.
Off-ice training can also help you develop better technique and form. By practicing specific movements and drills off the ice, you can improve your muscle memory and develop better habits that will translate to better performance on the ice.
Finally, off-ice training can help you stay in shape during the off-season. While it can be tempting to take a break from hockey during the summer, continuing to train off the ice can help you maintain your skills and prevent you from losing progress during the downtime.
The Free Off-Ice Hockey Training Program
Here is a four-week off-ice training program that you can complete at home or in a gym. This program is designed to improve your skating, stickhandling, and shooting skills, as well as your strength and endurance.
Week 1: Skating
Day 1: Warm-up (10 minutes) - Jogging or stationary bike, followed by dynamic stretching
Skating drills (20 minutes) - Lateral shuffles, crossovers, T-pushes, and backward skating
Strength training (20 minutes) - Squats, lunges, and calf raises
Cooldown & Stretching (10 minutes)
Day 2: Warm-up (10 minutes)
Skating drills (20 minutes) - Quick feet, cone drills, and edge work
Stickhandling drills (20 minutes) - Dribbling through cones and around obstacles
Cooldown & Stretching (10 minutes)
Week 2: Stickhandling
Day 1: Warm-up (10 minutes)
Stickhandling drills (30 minutes) - Using a stickhandling ball or puck, practice basic stickhandling skills, dekes, and fakes
Strength training (20 minutes) - Push-ups, planks, and lateral lunges
Cooldown & Stretching (10 minutes)
Day 2: Warm-up (10 minutes)
Stickhandling drills (30 minutes) - Practice toe drags, one-handed stickhandling, and puck protection
Cardio (20 minutes) - Jogging, jumping jacks, and burpees
Cooldown & Stretching (10 minutes)
Week 3: Shooting
Day 1: Warm-up (10 minutes)
Shooting drills (30 minutes) - Practice wrist shots, slap shots, and snap shots
Strength training (20 minutes) - Pull-ups, dumbbell rows, and bicep curls
Cooldown & Stretching (10 minutes)
Day 2: Warm-up (10 minutes)
Shooting drills (30 minutes) - Practice shooting with a partner, one-timers, and shooting on the move
Cardio (20 minutes) - Jump rope, mountain climbers, and high knees
Cooldown & Stretching (10 minutes)
Week 4: Endurance
Day 1: Warm-up (10 minutes)
Endurance training (30 minutes) - High-intensity interval training (HIIT), such as sprints, shuttle runs, and jumping jacks
Strength training (20 minutes) - Deadlifts, bench press, and tricep dips
Cooldown & Stretching (10 minutes)
Day 2: Warm-up (10 minutes)
Endurance training (30 minutes) - Steady-state cardio, such as running, biking, or rowing
Stretching (20 minutes) - Yoga or static stretching
Cooldown & Stretching (10 minutes)
Conclusion
Adding off-ice training to your routine can help you improve your hockey skills, develop better technique and form, and stay in shape during the off-season. This four-week off-ice training program is designed to improve your skating, stickhandling, and shooting skills, as well as your strength and endurance. Remember to consult with a coach or trainer before starting any new training program, and always prioritize safety and proper form.
