1- Warm-Up (10-15 minutes) 2- Plyometrics/Speed Exercises (30 minutes) 3- Resistance Training/Power (30 minutes) 4- Cool Down (10-15 minutes)
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- Liliana Hill
- 7 years ago
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1 Engaging in an off ice training program is the best way to get in great shape for hockey. Our 4 week training program is designed to help you reach your hockey training goals. Our hockey training program has been designed by training experts and contains hockey-specific exercises designed to help you target specific muscles used in hockey. Each workout is divided in 4 segments, each important to help you attain your goals; 1- Warm-Up (10-15 minutes) 2- Plyometrics/Speed Exercises (30 minutes) 3- Resistance Training/Power (30 minutes) 4- Cool Down (10-15 minutes) Our training program will help you become a stronger, more explosive hockey player. Benefits of using this training program include: stronger more explosive muscles, increase in skating speed, increase in shot power, a stronger more balanced core, less chances of getting injured, and many more. Start training now and take your game to the next level! Disclaimer The HockeyShot training program has been designed by the HockeyShot training expert s team and may not be suitable for everyone. Please consult your physician before engaging in any exercises listed in our training program. Please use caution when performing any exercises. If at any time during training you feel pain, diziness or shortness of breath, stop immediately and consult your physician. HockeyShot assumes no liability if you choose to perform any of the exercises shown. Users do so at their own risk.
2 DAY 1 DAY 2 4 X 60 seconds 10 minutes Spring Jumps 2 X 15 2 X 30 seconds Short Sprints 6 X 5 cones 1 Foot Square Hop 2 X 30 seconds (each leg) Leg Trainer - Skating Continuous 2 X 15 seconds 5 Cone Drill 4 X 5 cones Squat Jumps Continuous 2 X 15 Lateral Skating Jumps 2 X 20 Side to Side Hop - 1 Foot 2 X 40 Leg Trainer - Skating Continuous 2 X 15 seconds Leg Trainer - Skating Push 2 X 20 Leg Trainer - Side Push 2 X 20 Power Builder - Snap 2 X 20 Tricep Push 2 X 15 Bicep Pull 2 X 15 Push Ups 2 X 25 ABS - 3 Way Crunches 2 X 15 Superman 2 X 15 Leg Trainer - Front Push 2 X 20 Leg Trainer - Inner Pull 2 X 20 Power Builder - Slap 2 X 20 Power Builder - Backhand 2 X 20 Back Push 2 X 15 Chest Push 2 X 15 Medicine Ball Lunge 2 X 15 Medecine Ball Abs 2 X 15 Medicine Ball Side Core Twist 2 X 10
3 DAY 3 DAY 4 DAY OFF - Engage in another sport or activity such as: Tennis, basketball, soccer, football, biking, etc.. We also recommend that you practice your shooting skills for minutes using the HockeyShot Shooting System. Jumping Ankle Taps 2 X 15 4 X 60 seconds Step Over Shuffle 2 X 30 seconds Squat Tuck Jumps 4 X 6 jumps Skipping Bounds 4 X 6 jumps Split Jumps 4 X 6 jumps Lines Conditionning Drill 4 X 5 lines Stutter Steps 2 X 20 Seconds 1 Leg Stick Handling Drill 3 X 20 seconds Leg Trainer - Skating Push 2 X 20 Leg Trainer - Side Push 2 X 20 Power Builder - Snap 2 X 20 Power Builder - Backhand 2 X 20 Bicep Pull 2 X 15 Tricep Push 2 X 15 Push Ups 2 X 25 ABS - 3 Way Crunches 2 X 15 Leg Raise Toe Touches 2 X 15
4 DAY 5 DAY 6 DAY OFF - Engage in another sport or activity such as: Tennis, basketball, soccer, football, biking, etc.. We also recommend that you practice your shooting skills for minutes using the HockeyShot Shooting System. 10 minutes Squat Jumps Continuous 2 X 15 Lateral Skating Jumps 2 X 20 Side to Side Hop - 1 Foot 2 X 40 5 Cone Drill 4 X 5 cones Leg Trainer - Skating Continuous 2 X 15 seconds Leg Trainer - Front Push 2 X 20 Leg Trainer - Inner Pull 2 X 20 Power Builder - Slap 2 X 20 Power Builder - Backhand 2 X 20 Back Push 2 X 15 DAY 7 Chest Push 2 X 15 Medicine Ball Lunge 2 X 15 Medecine Ball Abs 2 X 15 Medicine Ball Side Core Twist 2 X 10 DAY OFF - Relax and rest to get your body ready for next week's work out load.
5 DAY 8 DAY 9 4 X 60 seconds 10 minutes Spring Jumps 2 X 15 2 X 30 seconds Short Sprints 6 X 5 cones 1 Foot Square Hop 2 X 30 seconds (each leg) Leg Trainer - Skating Continuous 2 X 15 seconds 5 Cone Drill 4 X 5 cones Squat Jumps Continuous 2 X 15 Lateral Skating Jumps 2 X 20 Side to Side Hop - 1 Foot 2 X 40 Leg Trainer - Skating Continuous 2 X 15 seconds Leg Trainer - Skating Push 2 X 20 Leg Trainer - Side Push 2 X 20 Power Builder - Snap 2 X 20 Tricep Push 2 X 15 Bicep Pull 2 X 15 Push Ups 2 X 25 ABS - 3 Way Crunches 2 X 15 Superman 2 X 15 Leg Trainer - Front Push 2 X 20 Leg Trainer - Inner Pull 2 X 20 Power Builder - Slap 2 X 20 Power Builder - Backhand 2 X 20 Back Push 2 X 15 Chest Push 2 X 15 Medicine Ball Lunge 2 X 15 Medecine Ball Abs 2 X 15 Medicine Ball Side Core Twist 2 X 10
6 DAY 10 DAY 11 DAY OFF - Engage in another sport or activity such as: Tennis, basketball, soccer, football, biking, etc.. We also recommend that you practice your shooting skills for minutes using the HockeyShot Shooting System. Jumping Ankle Taps 2 X 15 4 X 60 seconds Step Over Shuffle 2 X 30 seconds Squat Tuck Jumps 4 X 6 jumps Skipping Bounds 4 X 6 jumps Split Jumps 4 X 6 jumps Lines Conditionning Drill 4 X 5 lines Stutter Steps 2 X 20 Seconds 1 Leg Stick Handling Drill 3 X 20 seconds Leg Trainer - Skating Push 2 X 20 Leg Trainer - Side Push 2 X 20 Power Builder - Snap 2 X 20 Power Builder - Backhand 2 X 20 Bicep Pull 2 X 15 Tricep Push 2 X 15 Push Ups 2 X 25 ABS - 3 Way Crunches 2 X 15 Leg Raise Toe Touches 2 X 15
7 DAY 12 DAY 13 DAY OFF - Engage in another sport or activity such as: Tennis, basketball, soccer, football, biking, etc.. We also recommend that you practice your shooting skills for minutes using the HockeyShot Shooting System. 10 minutes Squat Jumps Continuous 2 X 15 Lateral Skating Jumps 2 X 20 Side to Side Hop - 1 Foot 2 X 40 5 Cone Drill 4 X 5 cones Leg Trainer - Skating Continuous 2 X 15 seconds Leg Trainer - Front Push 2 X 20 Leg Trainer - Inner Pull 2 X 20 Power Builder - Slap 2 X 20 Power Builder - Backhand 2 X 20 Back Push 2 X 15 DAY 14 Chest Push 2 X 15 Medicine Ball Lunge 2 X 15 Medecine Ball Abs 2 X 15 Medicine Ball Side Core Twist 2 X 10 DAY OFF - Relax and rest to get your body ready for next week's work out load.
8 DAY 15 DAY 16 5 X 60 seconds 12 minutes Spring Jumps 3 X 15 4 X 30 seconds Short Sprints 6 X 5 cones 1 Foot Square Hop 3 X 30 seconds (each leg) Leg Trainer - Skating Continuous 3 X 25 seconds 5 Cone Drill 6 X 5 cones 6 X 20-30ft 6 X 20-30ft Squat Jumps Continuous 3 X 15 Lateral Skating Jumps 3 X 20 Side to Side Hop - 1 Foot 3 X 40 Leg Trainer - Skating Continuous 3 X 25 seconds Leg Trainer - Skating Push 3 X 20 Leg Trainer - Side Push 3 X 20 Power Builder - Snap 3 X 20 Tricep Push 3 X 15 Bicep Pull 3 X 15 Push Ups 3 X 25 ABS - 3 Way Crunches 3 X 15 Superman 3 X 15 Leg Trainer - Front Push 3 X 20 Leg Trainer - Inner Pull 3 X 20 Power Builder - Slap 3 X 20 Power Builder - Backhand 3 X 20 Back Push 3 X 15 Chest Push 3 X 15 Medicine Ball Lunge 3 X 15 Medecine Ball Abs 3 X 15 Medicine Ball Side Core Twist 3 X 10
9 DAY 17 DAY 18 DAY OFF - Engage in another sport or activity such as: Tennis, basketball, soccer, football, biking, etc.. We also recommend that you practice your shooting skills for minutes using the HockeyShot Shooting System. Jumping Ankle Taps 2 X 15 5 X 60 seconds Step Over Shuffle 5 X 20-30ft 4 X 30 seconds Squat Tuck Jumps 5 X 6 jumps Skipping Bounds 5 X 6 jumps Split Jumps 5 X 6 jumps Lines Conditionning Drill 5 X 5 lines Stutter Steps 3 X 20 seconds 1 Leg Stick Handling Drill 4 X 20 seconds Leg Trainer - Skating Push 3 X 20 Leg Trainer - Side Push 3 X 20 Power Builder - Snap 3 X 20 Power Builder - Backhand 3 X 20 Bicep Pull 3 X 15 Tricep Push 3 X 15 Push Ups 3 X 25 ABS - 3 Way Crunches 3 X 15 Leg Raise Toe Touches 3 X 15
10 DAY 19 DAY 20 DAY OFF - Engage in another sport or activity such as: Tennis, basketball, soccer, football, biking, etc.. We also recommend that you practice your shooting skills for using the HockeyShot Shooting System. 12 minutes 5 X 20-30ft 5 X 20-30ft Squat Jumps Continuous 3 X 15 Lateral Skating Jumps 3 X 20 Side to Side Hop - 1 Foot 3 X 40 5 Cone Drill 6 X 5 cones Leg Trainer - Skating Continuous 3 X 25 seconds Leg Trainer - Front Push 3 X 20 Leg Trainer - Inner Pull 3 X 20 Power Builder - Slap 3 X 20 Power Builder - Backhand 3 X 20 DAY 21 Back Push 3 X 15 Chest Push 3 X 15 Medicine Ball Lunge 3 X 15 Medecine Ball Abs 3 X 15 Medicine Ball Side Core Twist 3 X 10 DAY OFF - Relax and rest to get your body ready for next week's work out load.
11 DAY 22 DAY 23 5 X 60 seconds 12 minutes Spring Jumps 3 X 15 4 X 30 seconds Short Sprints 6 X 5 cones 1 Foot Square Hop 3 X 30 seconds (each leg) Leg Trainer - Skating Continuous 3 X 25 seconds 5 Cone Drill 6 X 5 cones 6 X 20-30ft 6 X 20-30ft Squat Jumps Continuous 3 X 15 Lateral Skating Jumps 3 X 20 Side to Side Hop - 1 Foot 3 X 40 Leg Trainer - Skating Continuous 3 X 25 seconds Leg Trainer - Skating Push 3 X 20 Leg Trainer - Side Push 3 X 20 Power Builder - Snap 3 X 20 Tricep Push 3 X 15 Bicep Pull 3 X 15 Push Ups 3 X 25 ABS - 3 Way Crunches 3 X 15 Superman 3 X 15 Leg Trainer - Front Push 3 X 20 Leg Trainer - Inner Pull 3 X 20 Power Builder - Slap 3 X 20 Power Builder - Backhand 3 X 20 Back Push 3 X 15 Chest Push 3 X 15 Medicine Ball Lunge 3 X 15 Medecine Ball Abs 3 X 15 Medicine Ball Side Core Twist 3 X 10
12 DAY 24 DAY 25 DAY OFF - Engage in another sport or activity such as: Tennis, basketball, soccer, football, biking, etc.. We also recommend that you practice your shooting skills for minutes using the HockeyShot Shooting System. Jumping Ankle Taps 2 X 15 5 X 60 seconds Step Over Shuffle 5 X 20-30ft 4 X 30 seconds Squat Tuck Jumps 5 X 6 jumps Skipping Bounds 5 X 6 jumps Split Jumps 5 X 6 jumps Lines Conditionning Drill 5 X 5 lines Stutter Steps 3 X 20 seconds 1 Leg Stick Handling Drill 4 X 20 seconds Leg Trainer - Skating Push 3 X 20 Leg Trainer - Side Push 3 X 20 Power Builder - Snap 3 X 20 Power Builder - Backhand 3 X 20 Bicep Pull 3 X 15 Tricep Push 3 X 15 Push Ups 3 X 25 ABS - 3 Way Crunches 3 X 15 Leg Raise Toe Touches 3 X 15
13 DAY 26 DAY 27 DAY OFF - Engage in another sport or activity such as: Tennis, basketball, soccer, football, biking, etc.. We also recommend that you practice your shooting skills for using the HockeyShot Shooting System. 12 minutes 5 X 20-30ft 5 X 20-30ft Squat Jumps Continuous 3 X 15 Lateral Skating Jumps 3 X 20 Side to Side Hop - 1 Foot 3 X 40 5 Cone Drill 6 X 5 cones Leg Trainer - Skating Continuous 3 X 25 seconds Leg Trainer - Front Push 3 X 20 Leg Trainer - Inner Pull 3 X 20 Power Builder - Slap 3 X 20 Power Builder - Backhand 3 X 20 DAY 28 Back Push 3 X 15 Chest Push 3 X 15 Medicine Ball Lunge 3 X 15 Medecine Ball Abs 3 X 15 Medicine Ball Side Core Twist 3 X 10 DAY OFF - Relax and rest to get your body ready for next week's work out load.
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