Dry Land Training For Hockey Speed
Ice hockey requires great speed, agility, and power. These essential qualities can be improved with dry land training. Dry land training refers to off-ice conditioning that targets the specific muscles and movements required for hockey. In this article, we will discuss the most effective dry land training exercises to improve hockey speed for players of all levels.
Why Dry Land Training?
Dry land training offers several advantages over on-ice training. Firstly, it allows players to target specific muscle groups and movements that are difficult to replicate on the ice. Secondly, it helps players to develop strength and endurance, which are essential for hockey performance. Thirdly, it offers a safe and controlled environment for injury prevention and rehabilitation.
Exercises for Hockey Speed
Here are some of the best dry land training exercises to improve speed for hockey players:
1. Plyometric Box Jumps
Plyometric box jumps are a highly effective exercise for developing explosive power and speed. Start with a low box and gradually increase the height as your technique improves. Aim for 3 sets of 10 repetitions.
2. Sled Pushes
Sled pushes are a great exercise for developing leg strength and endurance. Load up the sled with weights and push it for 20-30 seconds at a time, with short rest periods in between. Repeat for 5-6 sets.
3. Resistance Band Sprints
Resistance band sprints are a fantastic exercise for developing explosive speed and acceleration. Attach a resistance band to a pole or anchor point and run against the resistance for 10-15 yards per set. Aim for 3-4 sets.
4. Lateral Bounds
Lateral bounds are a great exercise for developing lateral agility and speed. Jump laterally from side to side, focusing on quick, explosive movements. Aim for 3 sets of 10 repetitions per leg.
5. Dumbbell Step-Ups
Dumbbell step-ups are a great exercise for developing leg strength and stability. Step up onto a box or bench, holding dumbbells in each hand, and step back down. Aim for 3 sets of 10 repetitions per leg.
Conclusion
Dry land training is essential for improving speed and overall performance in hockey. Plyometric box jumps, sled pushes, resistance band sprints, lateral bounds, and dumbbell step-ups are just a few of the many effective exercises for hockey speed. Incorporate these exercises into your training routine for great results on the ice.
