No Equipment Needed Hockey Training

Training with no equipment puts you in a unique position, you can either:

1 – Get an excellent workout in while still making it fit the demands of hockey specific training for performance


2 – Totally screw it up and just exercise

Some of you might be thinking “well what’s the problem with exercise? Isn’t that what we’re supposed to be doing?”

Kind of, but not really.

There is a big difference between exercising and training.

Exercising is simply being physically active. You’re going to the gym or doing your body weight workout and burning calories.

Training, on the other hand, is utilizing the training principles that are deeply woven into the science of program design and coordinating both a program and a progressively difficult training schedule in order to attain a hockey specific goal.

To put it short, exercise is random, training is specific.

Exercise is all good and well for the general population looking to burn some body fat, build some muscle, or improve their health. Nothing wrong with that whatsoever for them.


You’re a hockey player, and just because you’re exercising it doesn’t mean it’s going to translate to your on-ice performance.

You need to be utilizing certain movements, systems, and periodization schedules that coincide with the specific demands of hockey performance.

Always remember, we are in the gym to become better hockey players, we are not in the gym just to become better gym-people. Leave that for the Instagram models.

Is Bodyweight Hockey Training Effective?

Bodyweight hockey specific training can be a great tool in your arsenal for the days you can’t make it to the gym, are super pressed for time, or for the days you’re traveling.

Additionally, they can be an excellent tool for the younger hockey players out there who may not have access to the same type of equipment an adult would have access to.

Although body weight training isn’t as effective for hockey performance as training with a bunch of equipment is, it is by no means ineffective.

Bodyweight training has been around a long time and has gotten some pretty incredible results for martial artists, gymnasts, convicts, athletes in developing countries—and don’t forget some of the crazy transformations you see from the at-home DVD fitness collection series.

These programs can very effectively (when designed using real training principles, and not just throwing some circuit together) increase your fat loss results, strength, power output, muscle mass, and performance—not to mention they are actually the preferred methods for increasing your speed and conditioning out on the ice.

I am confident in saying that bodyweight training is only limited to your mind’s creativity.

I think most people’s roadblocks come with body weight work because they don’t know how to make things progressively more difficult, and they don’t know which exercises are going to give them the best bang for their buck.

This is fine, you don’t need to know this stuff. You just need to steal it from coaches like me!

Here’s a free example of what a well-designed lower body no equipment at-home hockey workout should look like for hockey players:

No Equipment Lower Body At-Home Hockey Workout

A1: Hand supported pistol squats 4 x 8/leg

A2: Lying single leg hip thrusts 4 x 15/leg

Complete both exercises back to back with only 60secs between rounds

B1: Flat split squat 4 x 8/leg

B2: Standing calf raises with toes elevated 4 x 25

Complete both exercises back to back with only 60secs between rounds

C1: Walking lunges 4 x 12/leg

C2: Side plank 4 x 20secs/side

Complete both exercises back to back with only 60secs between rounds

If you do this workout right, you’re going to have an immediate respect for what type of impact body weight training can have on your hockey performance, and how much having these types of tools in your toolkit can save your butt for the days you can’t make it to the gym.

If you are serious about becoming a better hockey player get started with one of our hockey training programs today!

Written by
Dan Garner
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