2021 guide to off-ice hockey training

Off-Ice Hockey Training Guide for 2021

« Blog | Written by Amber Wojcek | | (0) Comments

Whether your rink isn’t up to full capacity yet or if you just want a change of scenery, there are plenty of ways off the ice to prepare for your next hockey game. Try out one of these dryland training routines next time you want a break from your hockey facility.

Don’t forget to warm up and stretch before and cooldown and stretch after you work out to avoid injury and get the most out of your efforts.

Plyometric Exercises

Plyometric training is great for honing the muscles that exert a lot of force in a short period of time. It helps hockey players improve strength and agility. This allows them to be able to change direction quickly, get quick bursts of speed, and build endurance.

Try integrating the following plyometric exercises into your training program:

  • Jump squats and squat jumps
  • Box jumps
  • Lateral skater jumps
  • Clap push ups
  • Lunges and reverse lunges
  • Tuck jumps
  • Squat thrusts

Balance and Coordination Exercises

The great thing about hockey is that so many skills are transferable on and off the ice. Try these exercises with your hockey stick and a ball to increase hand-eye coordination:

Hand Swap

Grab your hockey stick with one palm up and one palm down, keeping the stick level in front of you. Then, change your hand positions as quickly as possible.


Simply find a wall and throw a ball at it and catch it as it returns. For more of a challenge, try standing on a wobble board to also work your core while improving coordination. If you have a partner to work with, try having one throw the ball while the other person rebounds using their hockey stick.

Walking Squats/Stickhandle

While stickhandling a ball, slowly walk forward and bend into a squat. As you squat, the ball will travel further from your body. Control the ball as you rise out of the squat, walk backward, and squat again.

Stickhandle Wobble Board

Stand on a wobble board as you stickhandle. As you grow more proficient, alternate standing on only one foot as you do this.

Core Conditioning Exercises

Every hockey player knows that the sport requires your whole body to be at its best to succeed. Not only do physically fit players perform better, but incorporating conditioning exercises also helps prevent injuries. Try incorporating the following outdoor activities into your hockey training:

  • Cycling
  • Jogging
  • Swimming
  • Soccer

Off-Ice Stickhandling

Of course, as a hockey player you’ll want to work on your stickwork, whether on or off the ice.

Narrow and Wide

Start by working a ball in a narrow pattern, then widening before narrowing again. Try making up your own cadences and combinations to focus on quick changes and maintaining control.


Start by stickhandling on the backhand side, then moving to the front, and finally moving to the forehand side. You can then reverse back through the stages.

One Leg

Follow the pattern above while standing on one leg, then alternating to the other.

One Hand

Try stickhandling the ball with one hand to gain strength for when a situation happens on the ice where you only have one hand on the stick. Alternate hands to gain control using either hand.

Join Your Team

While there are numerous exercises you can do alone, nothing beats learning just how your hockey team works together. Practice passing from different angles and directions to learn how to react when a pucl comes at you in a game. Build muscle memory in your forehand and backhand passes by working together.

Ice Rink Management

Do you manage an ice rink and need to be able to schedule ice times, training, and classes? Manage everything from your skate rentals to your snack bar and everything in between with the simple to use EZFacility software for ice rinks.

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