Hockey Training Program: Winter

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.

During breaks away from games and team practices, you need to keep up with your fitness, so that you can remain strong and healthy.  These exercise programs have been designed to maintain your strength, coordination, power, and cardiopulmonary fitness.

Your training consists of two programs:

  • Strengthening and plyometric training
  • Interval training

These two programs are outlined in charts below.  Each program should be done 2 times per week.  Ideally, the two programs are done on separate days, meaning you would have 4 workout days per week.  In a busy week, both the strengthening and interval training can be done on the same day (in this case, interval training must be done before strengthening).

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).

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
  • Single leg squat → lunge, split squat, goblet squat, front squat
  • Pull-up → lat pull down, seated row, reverse fly
  • Diver → deadlift
  • Push-up circuit → bench press, dumbbell press, fly
Bike/Jog10 minutes
Lunge Walk w/ High Knees10 yds and back
Side Lunge10 each side
Carioca10 yds and back
Plyometrics/ Hip Mobility 
Skater Jumps3 x 10 (5 each side)
Single-Leg Bridge3 x 15 each side
Side-Side Push Off3 x 10 (5 each side)
 Rest: 2-3 minutes
Strength A 
Single-Arm Push-Press3 x 10 each side
Single-Leg Squat3 x 8 each side
Pull-up3 x max
Plank3 x 60 sec.
 Rest: 30-60 sec.
Strength B 
Diver3 x 8 each sde
Push-up Circuit3 x 24
Trunk Twist3 x 20
 Rest: 30-60 sec.
Strength C 
Slider3 x 10 each side
Standing Hip Flexion3 x 10 each side
Standing Hip Abduction3 x 10 each side
Sidelying Hip Adduction3 x 10 each side
Side Plank3 x 30 sec.
 Rest: 30-60 sec.
Groin4 minutes
Hip Flexor4 minutes each side
Spiderman4 minutes each side
Knee-to-Chest4 minutes each side
Hip Internal Rotation4 minutes
Figure 44 minutes each side
Strengthening and Plyometrics Program

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 during the break.  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.

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
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
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
Interval Program


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.


Skater Jump

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.

Single-Arm Push Press

Hold the dumbbell at shoulder level in one hand. Lower down into a ¼ to ½ squat. Explosively extend at the hips, knees and ankles while pushing the dumbbell overhead.

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.

Single-Leg Squat

Stand with one foot at edge of step and other foot hanging off the edge.  Squat down on one leg.  Keep your knee in line with the foot.


Lie on your stomach.  Prop yourself up on your forearms and toes.  Hold this position without arching your back or holding your breath.


Make a loop with the theraband, anchor one end under your foot, and hold the other end with your opposite hand.  Pull up to upright position, then lower down slowly.  Keep upper body rigid and pivot at your hip, using the other leg to counterbalance.

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.


Lie on your back with both knees bent.  Lift up to a single leg bridge, then slide the heel of your supporting foot out slowly until the knee is almost straight.  Once all the way down, slide the foot back up before lifting up to a bridge again.

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.