Site Information

Never buy retail again Learn Why
 Loading... Please wait...

Pro Stock Hockey Blog

At Home Hockey Training

Posted by AJ Lee on

At-Home Hockey Training

Hockey is in a tough spot right now. The COVID-19 epidemic has forced a lot of hockey leagues to shut down and there’s no real indication on when they’ll reopen. Some are open, but with heavy restrictions on the number of players allowed in the facility and certain procedures in place to help prevent the spread of the virus.

Eventually, though, you will get back to the rink. And if you want to make it through your first shift or open skate, you’ll need some hockey home exercises to keep your legs and lungs — and everything else — in shape while the world is on lockdown.

Fortunately, hockey at home — or at least home hockey training — isn’t tough to pull off. You can do a lot to tune your body for the rigors of the game with several simple hockey home workouts.

Throw Your Weight Around

Bodyweight training — literally using nothing more than the weight of your body — is great for anyone who can’t get to the gym. Picking wisely from exercise options in this category when undertaking off-ice hockey training can do great things for a player’s speed and overall conditioning.

A couple of “basic” exercises come with plenty of variations that can be mixed and matched, circuit-training style.

Squats: Hockey training has to hit a lot of legs. Squats can work your glutes, hamstrings and quads, along with your core and lower back. Split squats (with one leg forward and the other back) have the added benefit of opening your hips. Prisoner squats (fingers laced behind your head, elbows out) keep your weight from going too far forward while opening your shoulders. Pistol squats (moving to a crouch on one leg while keeping your arms and the other leg stretched forward) engage stabilizing muscles and improve your balance.

Pushups: Diamond pushups hit your triceps harder. Wide pushups better engage the shoulders. Plyo pushups (clapping in the middle) improve power and explosiveness. One-legged pushups blast your core. Spider-Man pushups (alternating bringing your knees to your elbows on an outside arc) are good for the core and hip mobility.

There are other moves you may remember from grammar school gym class: burpees, walking lunges, planks, mountain climbers, V-ups, bicycle crunches. They all have value, as do core-killers such as bird dogs (on hands and knees, extend one arm forward and the opposite leg back, pausing at the top, return and switch) and Supermans (lie on your stomach as if “flying,” your arms and legs an inch or two off the ground, hold for a second, repeat 20 or so times).

Putting It Together

A simple circuit workout can hit all your hockey muscles in 15 minutes. After a warmup (for example, 30 jumping jacks and a “knee hug” walk for 20 steps), pair six or seven exercises, 10 to 15 reps each. Go three rounds, resting for 90 seconds between each round. Here’s a circuit to get you started:

  • Split squats
  • Diamond pushups
  • Prisoner squat (with two-second pause at the bottom)
  • Burpees (add a pushup if you’re able)
  • V-ups (make sure your hands and feet touch)
  • Wide pushups
  • 30-second plank (on your elbows)

    Don’t Be Afraid to Blade

    Some coaches scare players away from rollerblades because “it’ll screw up your skating.”

    While it’s true there are differences, and there will be some acclimation required when you get back on ice, there are benefits to blading. Firing a street hockey ball or puck around an empty tennis court can keep the rust off your shooting mechanics and setup; ’blading on bike paths can allow you to work on creating a longer, more powerful stride and improve your conditioning.

    And, blades will get you outside. These days, that might be the best benefit of all.

    Above all, remember to keep moving and pay attention to what you’re eating. When you finally can get back with your team, you’re going to want to go hard. If you’re body isn’t ready to take you where your mind wants to go, you’ll end up right where you are now — benched.

    Recent Posts

    That Time The Stanley Cup Was Canceled

    Given the ongoing COVID-19 pandemic and how quickly things can change, it’s completely plausible that the NHL playoffs might not actually end up happening. Blasphemy, I know. But if states in the U.S. opening up early have taught us anything, it's that this isn't going away anytime soon. Training camps are starting, and we’ve been given glimpses of [...]

    Read More »

    Everything You Need To Know About The 2021 NHL Expansion Draft

    Who will the NHL Seattle team be? Maybe the Totems, the Seals, the Sockeyes or Rainiers — or, if legendary and apparently coffee-loving sports columnist Mike Downey has anything to say about it, the Starpucks. But, more important, when the NHL comes to Seattle in 2021, who will the team include player-wise? The 2021 NHL expansion [...]

    Read More »

    Should The NHL Allow Its Players To Play In The Olympics?

    Until the 2018 Games, National Hockey League players had participated in five straight Winter Olympics. When the league, squabbling with the International Olympic Committee over associated costs, pulled the plug on NHL Olympics participation in 2018, reaction was swift. Certified hockey legend Wayne Gretzky told The Associated Press, “There’s nothing bigger than playing for your country in [...]

    Read More »

    ​The Best of the Worst Hockey Equipment Gimmicks

    Any sport that relies on gear as much as hockey does is, every so often, going to be presented with the Next Big Thing, that latest-and-greatest innovation that will revolutionize the game — or at least your ability to play it. Of course, some of these “advances” have proven less than advantageous. Not all equipment gimmicks [...]

    Read More »

    Stick Insight: Duncan Keith

    Duncan Keith, those who know him well say fondly, is a freak. Now more than 1,000 games into his Blackhawks career, the three-time Stanley Cup champion defenseman describes himself as a “biohacker” who uses infrared lights, electromagnetic mats and hydrogen inhalers in pursuit of every advantage. At Michigan State, where he played his college hockey, player fitness and endurance is measured with something [...]

    Read More »

    How To Become A Faster Skater

    Widely regarded as the fastest team sport, hockey requires speed. While a lot of coaches preach about speed with the puck, speed without it may be more important. After all, think about how often you see two players racing toward a puck compared to one skating away with it. Yes, some players naturally skate faster than others — but [...]

    Read More »

    How To Pick The Perfect Hockey Stick

    Did you ever watch one of those home rehab shows? You know, where the school teacher and the pharmacy tech are shopping for their dream house and settle for a half-million-dollar fixer-upper? Whichever home they enter, someone has something to say about the color on the walls — which is absolutely the least important factor on which to fixate. Think about [...]

    Read More »

    Skate Guards or Skate Soakers?

    Not everyone uses hockey skate guards. Not everyone uses skate soakers. Yet when it comes to skate blade covers (and yes, as far as we’re concerned, guards and soakers are two different items under the umbrella term, “skate covers”), hockey players should probably use both. Quality versions of either can be had for less than $20. In the end, [...]

    Read More »

    Can Ovechkin Break Gretzky’s NHL Goals Record?

    The NHL goal record shouldn’t be in anyone’s reach. Wayne Gretzky set the mark of 894 in a goals-happy era, 93 goals past the previous leader. In subsequent, decidedly less offensive times, no player has mounted a realistic run at the Great One’s career total. Yet, heading into the 2019-20 season, here sits 33-year-old Alex Ovechkin, 13th among players with the [...]

    Read More »