By Karl Orishimo MS, CSCS and Tak Fukunaga DPT, ATC, CSCS
Summer is an important time for hockey players. It is a time to recover from the tough battles of last season, as well as physically and mentally prepare for the next season. This is the perfect time for getting adequate rest, revamping your fitness, and working on strength and power. To help you make the most out of your summer, we have created an off-season workout program. These exercise programs have been designed to develop your strength, coordination, power, and cardiopulmonary fitness.
This is a 6-week program, divided into two 3-week blocks. Each block consists of these components:
- First 3 weeks: Strengthening and interval training
- Second 3 weeks: Strengthening, plyometric training, and interval training
These programs are outlined in the charts below. During the first 3 weeks, strengthening and interval training are each done 2 times per week. Ideally, the 2 programs are done on separate days, meaning you would have 4 workout days per week. During the last 3 weeks, strengthening and plyometric training are done on the same day and interval training done on another day, with all programs done 2 times per week. This means that there would still be 4 workout days per week. In a busy week, both the strengthening/plyometrics and interval training can be done on the same day (in this case, interval training must be done before strengthening/plyometrics).
Strengthening and Plyometrics
This chart on the right shows your strengthening and plyometric training program. It starts with a warm-up (yellow), then goes through plyometric exercises (red), various leg strengthening exercises with core strengthening interspersed (blue), and finishes with a cool down with stretches (green).
For each strengthening block (A, B, or C), the exercises should be done in a circuit – complete 1 set of all exercises within each block, then return to beginning of block for the next set, and repeat for the third set. After the third circuit for that block, move onto the next block and repeat the same order.
Instructions on each exercise can be found below, with video or photo demonstrating each exercise.
Push-up circuit refers to doing push-ups with hands on a step, flat ground, and feet on a step. Do one set of each.
Some of the exercises in this program may be substituted with other exercises. These are examples of other exercises depending on your access to gym equipment:
- Bike/jog → stairmaster, elliptical
- Elevated split squat → single leg squat, lunge, goblet squat, front squat, leg press
- Pull-up/rows → lat pull down, seated row, reverse fly
- Push-up circuit → bench press, dumbbell press, fly
| WarmUp | |
| Bike/Jog | 10 minutes |
| Lunge Walk w/ High Knees | 10 yds and back |
| Side Lunge | 10 each side |
| Carioca | 10 yds and back |
| Plyometrics | |
| Skater Jumps | 3 x 10 (5 each side) |
| Box Jumps | 3 x 10 reps |
| Lateral Jumps Over Cone | 3 x 10 reps |
| Side-Side Push Off | 3 x 10 (5 each side) |
| Rest: 2-3 minutes | |
| Strength A | |
| Elevated Split Squat | 3 x 8 each side |
| Pull-up | 3 x max |
| Plank | 3 x 60 sec. |
| Side Plank | 3 x 30 sec. |
| Rest: 30-60 sec. | |
| Strength B | |
| Deadlift | 3 x 8 |
| Push-up Circuit | 3 x 24 |
| Trunk Twist | 3 x 20 |
| Rows | 3 x 10 |
| Rest: 30-60 sec. | |
| Strength C | |
| Standing Hip Flexion | 3 x 20 each side |
| Standing Hip Abduction | 3 x 20 each side |
| Sidelying Hip Adduction | 3 x 10 each side |
| Single-leg Bridge | 3 x 15 each side |
| Rest: 30-60 sec. | |
| Stretch | |
| Groin | 4 minutes |
| Hip Flexor | 4 minutes each side |
| Spiderman | 4 minutes each side |
| Knee-to-Chest | 4 minutes each side |
| Hip Internal Rotation | 4 minutes |
| Figure 4 | 4 minutes each side |
Interval Training
This chart on the right shows your interval training program. Please pick one option (treadmill, bike, outdoor 1, outdoor 2) per day depending on what you have access to. The goal of each program is to alternate between getting your heart rate up high, and resting to bring down your heart rate.
Again, this interval program should be done on a separate day from strengthening exercises, or done prior to strengthening exercises if done on the same day.
| Treadmill: |
| Warm-up 5 minutes Level 6 Increase to Level 10, run for 1 minute Decrease to Level 6, run for 2 minutes Repeat 8-10 times |
| Bike: |
| Warm-up 5 minutes, low/moderate resistance Increase resistance to highest level, sprint for 30 seconds Decrease resistance to low/moderate, pedal slowly for 90 seconds Repeat 6-8 times |
| Outdoors: |
| 1) Place 2 cones/markers 25-30 yards apart Set stopwatch to beep every 30 seconds At the beep, sprint from one cone to the other Rest for the remaining time Sprint back at the next beep Repeat for 6 total sprints Rest 2.5 minutes Repeat for 6 sets 2) Place 2 cones/markers 25-30 yards apart Sprint out and back 3 times (should take about 45-50 seconds) Rest 2.5 minutes Repeat 6 times |
Exercises
Lunge Walk with High Knees
Walk down a straight line, with each step bringing knee up to waist high, then lunging forward. Keep knee in line with foot and maintain good balance.
Side Lunge
From upright position with your feet wider than shoulder width apart, lunge down to one side, come back up, then lunge down to other side.
Carioca
Skater Jump
Box Jump
Use 10-20 inch step/box, jump up and down. Continue for 30 seconds.
Lateral Jump Over Cone
Place cone (8-12 inches high) on floor. Jump with both feet sideways over the cone, then back. Continue for 30 seconds.
Side-Side Push Off
Stand with one foot on step (~10 inches high), jump over to other side of step, landing with one foot on step and other foot on the floor. Continue for 30 seconds.
Elevated Split Squat
Place rear foot on chair/bench, hold a dumbbell in each hand, squat down, keeping your knee in line over your foot. Use weight appropriate for 3 sets of 8 repetitions.
Plank
Lie on your stomach. Prop yourself up on your forearms and toes. Hold this position without arching your back or holding your breath.
Rows
Use dumbbell weight appropriate for 3 sets of 8-10 repetitions.
Deadlift
Use barbell weight appropriate for 3 sets of 6-8 repetitions. Keep your back stiff, abdominals tight.
Trunk Twist
Lie on your back and hold a medicine ball (or any weight) with both hands. Lift both legs and your upper body up from floor, balancing on your buttocks. Twist your upper body from side to side in smooth motion.
Single-Leg Bridge
Lie on your back with both knees bent. Straighten one leg and lift your buttocks up from floor. Lower down slowly. Keep your abdominals tight for the entire time. Complete a set on one side then switch to other leg.
Standing Hip Flexion
Loop the theraband around both feet. Stand with your feet slightly apart. Lift your knee up to waist height against the resistance of the theraband. Complete a set on one side then switch to the other leg.
Standing Hip Abduction
Loop the theraband around both feet. Wear a sock or wrap a towel around one foot. Get down to a semi-squat position and slide the foot out to side for one set, then diagonally to side and back for another set. Switch to the other leg.
Sidelying Hip Adduction
Lie on your side with your top leg propped up on a chair/step (about 10 inches high). Support your upper body on your forearm and elbow. Lift your hip up, then lower down slowly.
Side Plank
Lie on your side. Prop yourself up on your forearm and foot. Hold this position without letting your hip drop or holding your breath.
Groin Stretch
Hip Flexor Stretch
Kneel on one knee, keep upper body upright, push hips forward until stretch is felt at the front of your hip.
Spiderman Stretch
Start on your hands and knees. Straighten and lift up both knees. Bring one leg forward so the foot comes next to your hand on the same side. Drop your hips down to reinforce the stretch.
Knee-to-Chest Stretch
Hip Internal Rotation Stretch
Lie on your back with knees bend and feet wider than shoulder width. Let knees fall in towards midline until stretch is felt on both hips.
Figure 4 Stretch
Lie on your back with both knees bent. Put one foot on top of other knee to make a “figure 4.” Pull up on the bottom thigh to reinforce the stretch.