Off Ice Speed Drills For Hockey
Speed is an essential element of succeeding in a hockey game. The ability to skate faster than your opponent can make a difference between scoring a goal or not. That's why every hockey player needs to work on their speed outside the ice. In this article, we're going to share some off-ice speed drills for hockey that will help you improve your skating skills, acceleration, and overall agility.
1. Plyometrics
Plyometric exercises are explosive movements that focus on increasing power, speed, and agility. These exercises include jumps, bounds, and hops. They improve muscle strength and elasticity, which are crucial for quick and efficient movement on the ice.
To perform plyometrics, you can start with simple box jumps, standing broad jumps, or lateral bounds. Make sure you land softly and use your arms to generate more power. Gradually increase the height, distance, or complexity of the exercise to challenge yourself.
2. Sprints
Sprints are an excellent way to work on your acceleration and top speed. You can do them on the track, field, or even stairs. Start with shorter distances and gradually increase the length as you get more comfortable.
You can also add some variation to your sprints by doing speed intervals, change of direction runs, or hill sprints. The variety will keep your training interesting and mimic game situations where you need to change direction quickly.
3. Resistance training
Resistance training involves using weights or other forms of resistance to build muscle strength and power. It can be done with dumbbells, resistance bands, or bodyweight exercises.
Some of the best resistance exercises for hockey players are squats, deadlifts, lunges, and step-ups. These exercises target the lower body muscles responsible for skating speed and power. They also improve balance, stability, and core strength.
4. Agility drills
Agility drills are designed to improve your footwork, balance, and coordination. They involve quick direction changes, shuffles, and pivots. Agility drills can be done with cones, ladders, or other equipment.
Some examples of agility drills for hockey players are the T-Drill, 5-10-5 Shuttle, and the Zigzag Run. These drills improve your ability to change direction quickly and evade defenders on the ice.
5. Jump rope
Jumping rope is a simple yet effective exercise that helps improve your foot speed, endurance, and coordination. It also burns calories and improves cardiovascular fitness.
You can start by jumping for a few minutes at a time and gradually increase the duration and intensity. You can also add variations to your jump rope routine, such as double-unders or cross-overs, to challenge yourself further.
Conclusion
Off-ice speed drills are an essential part of every hockey player's training routine. They help improve your skating skills, acceleration, agility, and overall performance on the ice. By incorporating these drills into your training, you'll be able to take your game to the next level and stay ahead of the competition.
