Hockey is a physically demanding sport. To stay fit and improve your performance on the ice, your training routine should include the following types of activities:
No matter the exercise you do, you should practice interval training. This will help you get used to the exercise level and rhythm that a hockey game requires.
Examples of exercises that can be used for interval training include:
Focus on exercises that work the legs and core of your body. In fact, it is exercise related to the
legs and core that will build a strong foundation for a hockey player of any age. Hockey players
frequently use their legs and core for rotational movements such as accelerating on the ice or
taking a shot.
E.g. Legs - Alternating lunges, body weight squats, heel raises, lying scissors. Core – Plank (different variations), Russian twists (body weight or extra), bridge walkouts.
Practice exercises that focus on explosive starts and quick feet. During a game, this will help you
win those races towards the puck!
E.g. On-ice: Practice explosive starts and quick feet with bungee cords tied to the bench. Off-ice: Tuck jumps and box jumps for explosive speed and ladder exercises for quick feet.
Balance is one of the most important skills that a hockey player can have. A player that does not
have good balance will be easy to steal the puck from, as a small mistake in their footwork may
cause them to stumble. Practice exercises, both on and off the ice, that will challenge your
balance and stability while strengthening your core.
Off-Ice: Holding the base hockey stance or holding the base hockey stance on a balance board or Bosu ball (45 seconds per repetition).
On-Ice: To practice your balance on ice, try gliding on one skate while squatting as low as possible. Keep your other leg straight out in front of you.
Skating, shooting, passing and stickhandling are fundamental skills to the sport of hockey.
Stickhandling is especially important in being able to maintain possession of the puck during a
game. NHL players, like Sidney Crosby, have developed fine-tuned stickhandling abilities that
give them an edge over their competitors.
Practice stickhandling with a variety of balls or pucks at home to work on your hands.
Ex: Basic stickhandling can be practiced on a hard surface with a golf ball or weighted ball.
Get Ready for the CCM Skills Camp by downloading the CCM Skills App!
Available for free download in the App Store and on Google Play.
Sleep deprivation has the potential to negatively impact your life both on and off the ice. In fact,
a lack of sleep may affect elements such as concentration, motivation and endurance.
For females aged 8 to 11 and males aged 9 to 12, it is recommended* to:
* Sleep, Recovery and Human Performance, Charles H. Samuels, MD, CCFP, DABSM & Brent N. Alexander, M.Sc , Canadian Sport Institute, 2011
A healthy and balanced diet is essential in the lives of athletes who wish to be in optimal shape. Here are a few easy-to-follow nutrition tips that will go a long way;