(upbeat music)
- What's up hockey players
and hockey coaches,
Kevin here, from HockeyTraining.com
and in this video, I'm gonna show you guys
an on-ice conditioning workout
that you can do with your whole team.
So what we're gonna do is we're gonna
set up six stations around the ice
and we're gonna have the players
run through those stations
pretty much back to back to back
they're gonna get about 10 to 30
seconds rest between each station.
And then when they're fully
done all six exercises,
they're gonna get a full two
to five minutes to recover.
So let's show you how it's done.
- [Narrator] Alright,
so what we need to do
is set up six stations around the ice.
Each station will have its own exercise
that the players will perform
when they're at that station.
Players will run through
the station's exercise
for 30 seconds on coach's whistle
and then when finished move in a
clockwise direction to the next station.
We're looking to give each player
roughly 30 seconds of
rest between stations.
So depending on your numbers,
it works great to have the players resting
as they wait in line at the next station.
The key here is to make
sure that the players
are still getting the conditioning aspect
of the workout with
roughly 30 seconds rest.
And then when the players are finished
all six stations, they can rest
for two to five minutes
and then repeat this
for two to four total rounds.
Let's take a look at
the station exercises.
First up is gonna be lateral hops.
Pick a line on the ice in the corner
and hop back and forth over the line.
If players have difficulty
with hopping side to side,
you can have them do smaller
hops straight up in the air.
The next will be blue line
to blue line shoot the ducks.
Have the players sit down with
their butts close to their heels
and lift one leg straight out in front,
working on their balance.
Make sure to switch out the legs each rep
and if the players are having difficulty
they can start off by just gliding
in the initial crouching position.
The third station will be some core work.
We will have the players
perform bicycle crunches
where they will be touching their elbows
to opposite knees, as you
can see me doing here.
If this is too difficult
in full equipment,
a standard crunch will work
just as good as a replacement.
Next up is hockey net dips.
Turn the net face down onto the ice
and use the back of the
net to perform dips on.
Make sure to reach full extension
at the top of the movement,
and don't go too low at the bottom.
If we're working with younger players
we can use the other side of the net
which will be much lower to the ice.
Station five is going
to be shuttle sprints.
Starting at the blue line we will sprint
full speed to the red line and
then back to the blue line.
Repeat that continuously
for the entire 30 seconds.
Make sure players are stopping
facing the same direction the entire time
to work on stopping in both directions.
The last station is going
to be close grip push ups.
Using your hockey stick, get into
a push up position on the ice
with your hands a little
closer than shoulder width
and perform push ups for
the duration of the drill.
If players are struggling
with the full push ups,
an alternative would be to have their
knees on the ice while doing these.
And that wraps up this full on-ice
hockey conditioning workout.
If you want more on-ice hockey speed
and conditioning drills,
make sure you check out
our VIP and in-season programs
over at hockeytraining.com, and if you
enjoyed this video, hit
the thumbs up button
and subscribe to our channel.
Train hard guys.
