In this article, I have compiled 15 of the best and most effective hockey workouts that we have ever posted so that you have all the tools you need to become an all-around better hockey player.
Below, you will find (in this order too):
- 3 Hockey Speed Workouts
- 3 Hockey Weight Training Workouts
- 3 Hockey Conditioning Workouts
- 3 Hockey Agility Workouts
- 3 Hockey Mobility Routines
I have also made sure to include both equipment-based and bodyweight-only versions as well so that no matter what age or access to equipment you have, you can bookmark this page to improve your hockey performance.
Let’s get into it and start things off with the speed workouts!
Advanced Hockey Speed Training
A – Box Jumps – 8 x 1 jump [30 secs rest]
B – Triple Broad Jump – 6 x 1 [60 secs rest]
C – Mountain Climber Sprints – 6 x 25 yards [75 secs rest]
D1 – Alternating Split Squat Jumps – 3 x 5/side [0 secs rest]
D2 – Plank – 3 x 60 secs [0 secs rest]
D3 – Ankle Pogo Hops – 3 x 8 [90 secs rest]
*”D” exercises are a tri-set, so you would complete those three back to back to back, and then rest 90 seconds and repeat for the 3 sets.
The above workout is considered an advanced workout due to the overall training volume included and technical prowess required to properly perform the movements.
This is one of our all-time most popular videos because it helps you with your explosive starting speed, acceleration, and top speed all-in-one workout.
This work was named after McDavid for a reason, it produces blazing-fast hockey players.
Hockey Speed Workout With A Focus For Defensemen
A – Proper warm up with some low effort runs
B – Half kneeling start sprints – 8 x 20 yds [90 secs rest]
C – Backpedal sprints – 4 x 15 yds [90 secs rest] – Start 5 yards in front of starting line, backpedal 5 yards and then sprint forward 15 yards (not 10 as mentioned in video by mistake).
D – Box jumps – 12 x 1 [60 secs rest]
E – Jumping medicine ball throw from chest – 1 x 15 [75 secs rest]
The above workout design is applicable for all forwards and defensemen, but, it has a bias towards being more of a defensive workout due to the inclusion of backpedal sprints.
Backpedal sprints help teach the body to be able to immediately explode forwards after already gaining momentum skating backward (i.e. instantly change direction and explode forward at a moment’s notice, even if you’re skating backward fast).
“Anywhere” Hockey Speed Training
A1 – Split squat jump to return stance – 3 x 3 per leg [0 secs rest]
A2 – Squat jumps – 3 x 8 [90 secs rest]
B1 – Broad jumps – 3 x 6 [0 secs rest]
B2 – Single leg hip thrusts – 3 x 8 per leg [90 secs rest]
C1 – Lateral reaching lunges – 4 x 5 per leg [0 secs rest]
C2 – Mountain climber burpees – 4 x 4 [90 secs rest]
**A, B, and C are to be done as supersets. Go back and forth between the exercises, but make sure you rest for the time given between sets.
We call this style of training “anywhere” hockey speed workouts because you can get a hockey-specific result with zero equipment and even limited space.
If you’re in a hotel, at home, or even in the office; you can perform this workout to become a better and faster hockey player.
Upper Body Weight Training Workout For A Harder Shot
A1 – Wide pronated grip pull-ups 4 x 6-8 reps [60 secs rest]
A2 – DB Cuban Press 4 x 9-12 reps [90 secs rest]
B1 – BB Pendlay row: 4 x 9-12 reps [60 secs rest]
B2 – Medicine ball Russian twists: 4 x 20secs [90 secs rest]
C – DB Farmers walk: 3 x 30secs [90 secs rest]
**A and B are to be done as supersets. Go back and forth between the exercises, but make sure you rest for the time given between exercises and sets.
When it comes to building up your shot power; improving strength within your lats, rotator cuff, and grip is critical to get the most well-rounded results.
Improving your strength in these areas will not only help with power, but it will also help with your shot accuracy as well.
Attack this workout once per week if you need to improve your shot.
Total Body Weight Training For All-Around Hockey Performance
A1 – BB front squat – 3 x 8 [60 secs rest]
A2 – DB stiff-legged deadlift with 1sec pause in the stretched position – 3 x 8 [60 secs rest]
B1 – Incline BB close grip bench press – 3 x 12 [60 secs rest]
B2 – Wide pronated grip pull-ups – 3 x 8 [60 secs rest]
C1 – Seated DB power cleans – 3 x 8 [60 secs rest]
C2 – Prone incline reverse DB supermans – 3 x 8 [60 secs rest]
D1 – DB farmers walk 3 x 30 secs [60 secs rest]
D2 – Side V’s 3 x 6 per side [60 secs rest]
Each letter represents a superset. Although these are supersets, we will still be resting 60 seconds between exercises and sets.
The above workout is an advanced total body hockey training workout that will drive all-around performance enhancement on the ice.
Because of its design and volume prescription, it is a workout that will make you better in all areas — but, much stronger on the puck and improve your structural balance which prevents you from getting the common hockey injuries.
I love total body training in any program design, but, I like it even more for the busy weeks where you can’t get to the gym as often as you would like.
Using it during these busy week ensures you don’t neglect any muscle group that week (like you might neglect leg development if you only went in for your upper body workout due to scheduling reasons).
Lower Body Weight Training For Hockey Speed Development
A1 – Trap bar deadlift – 4 x 5 [0 secs rest]
A2 – Vertical jump – 4 x 5 [2 mins rest]
B1 – Lateral step-ups – 4 x 5 per leg [0 secs rest]
B2 – Lateral hurdle hops – 4 x 3 hops per direction [2 mins rest]
C1 – BB Romanian deadlift – 2 x 8 [10 secs rest]
C2 – Hanging leg raise – 2 x 12 [10 secs rest]
C3 – Plank – 2 x 60 secs [90 secs rest]
Each letter represents a superset. Although these are supersets, we will still be resting 10 seconds between all exercises in the C-series.
A lot of hockey players out there don’t think that training with weights will improve their speed, they think that weight training is just for strength.
Well, strength plays a major role in speed development. I talk about it extensively here.
If you’re a hockey player who has only ever been training for speed through bodyweight-only methods, this style of training just might be the “next big thing” you add to your training arsenal for speed development and injury prevention.
Hockey Conditioning Workout With Rotational Focus
A – Horizontal hop into MB throw – 8 x 3 per side [45 secs rest]
B – Crossover into MB shotput – 6 x 3 per side [45 secs rest]
C – T-test – 8 x 1 [45 secs rest]
D – DB split squat jumps – 6 x 3 per side [45 secs rest]
Hockey players utilize rotational power and strength to improve their shot power, agility, and body checking impact.
But, it’s not just how powerful you can generate this type of movement pattern, it’s also about how conditioned you are in this movement pattern so that you can keep these elements strong for all three periods (even if you’re shorthanded).
If you have just been doing traditional “in a straight line” type of exercises for your conditioning and you have never included a rotational focus you are missing a big piece of the hockey performance pie.
Hockey Conditioning Workout With Core Finisher
A – Split squat jumps – 8 x 2 per side [25 secs rest]
B – Backpedal sprints – 10 x 15 yd (backpedal 5 yds to start line then sprint to 10 yd line) – [25 secs rest]
C – Standing broad jump – 8 x 4 (Jump, land and stabilize, Jump, land and stabilize, Jump, land and stabilize, Jump, land and stabilize = 1 round) – [15 secs rest in between rounds]
CORE CIRCUIT [3 Rounds] – Run through the circuit without rest between exercises, rest for 2 minutes at the end of the circuit, and repeat 3 times.
A1 – Bicycle abs x 10 per side
A2 – Reverse crunches x 15
A3 – Side plank x 30 secs per side
Speed training is very different than conditioning training even though the exercise prescription is very similar.
The biggest difference between the two is that for speed training you require long rest periods in order to hit maximum velocity, whereas in conditioning workouts the entire aim is to create a scenario where you are forced to do work in a pre-fatigued state.
Thus, forcing your body to improve its endurance to keep up with the demand.
This workout puts a lot of sets on the menu and keeps the rest periods nice and short to give you a killer workout. Buckle in, this one’s going to be tough.
Aerobic Conditioning Training For Hockey
60yd run at 65%
60yd run at 65%
60yd run at 65%
60yd run at 65%
60yd run at 65%
REST 3-5mins between sets. Get to full recovery here.
60yd run at 65%
60yd run at 65%
60yd run at 65%
60yd run at 65%
60yd run at 65%
*The complete workout is just two sets of five 60yd runs at a moderate pace with 45-75 seconds rest in between.
The first two conditioning workouts above are both focused on the anaerobic energy systems for hockey performance, but, in order to have the most complete approach a hockey athlete should also have a highly developed aerobic system.
The problem is that too much aerobic work can interrupt your strength gains and take away from the performance in the anaerobic department (two things we definitely don’t want).
Because of this, hockey players should never just “go out for a jog” to try and improve their stamina, instead, they should carefully and logically control their exposure through using the above tempo run method to get the best possible result.
Hockey Agility Workout With A Deceleration Emphasis
A – 3/6/9 Deceleration suicides – 5 x 1 [90 secs rest]
B1 – Partner banded resisted lateral shuffle 10yds there and back – 5 x 1 [0 secs rest]
B2 – Triple broad jump – 5 x 1 [90 secs rest]
C1 – Lateral bounds – 3 x 3 in each direction [0 secs rest]
C2 – Sprint 20yds – 3 x 1 [90 secs rest]
You might have read the above title and thought:
“Deceleration, who would ever want that!?”
Yet, it’s 50% of the equation when it comes to your Stop-Start speed.
You can’t always just focus on the “start”, you need to give the body decelerative strength so that you can stop on the dime and deal with the forces associated with high-velocity direction change in an effortless way.
Not to mention, the majority of knee injuries that occur in hockey are due to a lack in decelerative strength, so you get a protection benefit from this workout as well.
Explosive Mental And Physical Hockey Agility Workout
A1 – Reverse scoop toss – 6 x 1 with 0 secs rest
A2 – 3-way push up – 6 x 2 with 45 secs rest
B – Double broad jump into 20 yd sprint + 20 yd backpedal – 6 x 1 with 45 secs rest
C – 10/10/10 Partner Agility Reaction Drill – 4 x 1 with 60 secs rest
The above workout is definitely an advanced training session as it utilizes a large area, a medicine ball, and the help of a coordinated training partner.
If you can get this done, it will pay you back in many more ways than one.
Explosive starting speed and reaction time are emphasized here, but, it is an all-around agility enhancer to give you quicker feet out on the ice.
Hockey Conditioning And Agility Hybrid Workout
A – Split squat jump with MB throw – 8 x 1 [30 secs rest]
B – Reactive Agility lateral shuffle – 4 x 20 secs [45 secs rest]
C1 – Lay down turn around sprints – 6 x 30 yds [0 secs rest]
C2 – Reverse scoop toss – 6 x 1 [60 secs rest]
**C1 and C2 is a superset, meaning right after C1 you will rest 0 seconds and go right into C2.
This is a workout that combines the training volume and rest period methodology of a conditioning workout but utilizes exercises well-suited for both mental and physical agility.
In the end, the signals being sent to the body are to become more agile while simultaneously being able to prevent that “heavy leg” feeling you can sometimes get as the game goes on.
Lots of times it is a lack of conditioning within the agility coordination patterns out on the ice that fatigues hockey athletes (especially in a high-paced game).
Use this workout to get one step ahead of your opponents when they are all tired and ready to slow down.
Hockey Hip Flow Mobility Routine
I am providing just the video demonstration for this flow drill as once you get the flow going you are performing combination movements which makes it complicated to write out in clear format.
It’s better you just watch it, it’ll be much more simple and applicable that way.
This hip flow is a 3-Movement drill and it’s something you can use pre-game and/or pre-workout to unlock your hips and improve your skating speed.
Hockey players notoriously have tight hips, this routine will take you five minutes or less and will have you moving much more fluid during training and out on the ice.
Total Body Mobility Routine
A – Hang from pull up bar – 1 x 1-2 minutes
B – Arm circles – 1 x 10 per direction
C – Rotational arm swing – 1 x 8/side
D – Hip circles – 1 x 10/direction
E – Zombie squat with reach through – 1 x 10
F – Scorpion kicks – 1 x 8/side
The above mobility routine was originally designed for use during the in-season, but, you can use it off-season and get the same results.
The only difference between the in-season and off-season variations would be the number of sets applied.
One set of each exercise during the season, and you can go up to 2-3 sets of each exercise during the off-season.
These movement patterns check all the boxes when it comes to a hockey athlete’s mobility needs from a total body perspective and is something I recommend if you don’t have any glaring mobility issues (in which case, I’d recommend a more specialized approach such as the above hip flow).
Skate Faster With These Stretches
A – Groin Frog Stretch
B – Grounded Glute Stretch
C – Seated Piriformis Stretch
D – Hip Flexor Stretch
F – Calf Stretch
**Perform each stretch for 10-15 deep diaphragmatic breaths (don’t count!) and repeat each exercise for 3-4 sets.
The above stretch routine is one of Hockey Training’s all-time most-watched video.
Because it works.
If you want to unlock your lower body’s stride length and stride frequency potential, you’re going to incorporate this routine into your weekly schedule.
Ideally, this would be performed either post-workout or on non-training days.
Additionally, you can incorporate this in with other mobility modalities such as the above two mobility workout examples as they are both dynamic flexibility exercises whereas this routine is based on static stretching.
The above 15 hockey workouts are just a small sample of what we have to offer here at HockeyTraining.com, and the truth of the matter is that the best results are always seen through programs and not just individual workouts.
If you would like a full hockey training program to follow to improve your all-around hockey performance, check out the Hockey Skills Accelerator as it has all of the off-ice and on-ice training tactics you will ever need to dominate this year.