This Hockey Conditioning Drill Give a Perfect 3:1 Rest-to-Work Ratio
The Michigan Mile is one of my favorite Hockey Conditioning Drills. I picked it up from my old assistant coach, Josh Burkart, who grew up in Michigan. I love it because it’s short, explosive bursts of speed, and can be done in a variety of ways. It also offers an optimal 3:1 rest-to-work ratio, which is perfect for hockey players. Here’s the diagram and explanation:
Four groups, on blues, facing each other. As soon as group 1 finishes, group 2 goes. Then 3, then 4, then back to 1.
1. red line and back – 5 push-ups
2. far blue line and back – 5 push-ups
3. red, back, far blue, back – 5 push-ups
4. far blue, red, far blue, back – 5 push-ups
5. red, back, far blue, back – 5 push-ups
6. far blue line and back – 5 push-ups
7. red line and back – 5 push-ups
Variations: Sit-ups instead of push-ups; down on knees at each stop; add pucks; etc.
5-Card Skating is a great drill my assistant coach, Ryan Newton, came up with. I like this one because it lets you work on the defensive zone coverage skating patterns while getting some conditioning in. Here’s the diagram:
5-Card Skating Drill
1. Players start in 5-card formation
2. On whistle, each position skates full speed out to his or her designated attack area, pivots, then skates backward into 5-card position
3. Sequence follows, position by position. Center covers for the corner positions until they get back, and takes the seam (attack areas 2 and 5)
4. Wingers alternate between attack positions each “lap”
5. Do 4 “laps” then switch out 5-man unit for a new one
The Perpetual Backcheck Drill is a great competition drill to keep players motivated and having fun while working on their conditioning. I use this one quite often with my own teams. Here’s the diagram:
Perpetual Backcheck Drill
1. First player in each line leaves and receives a pass from the coach.
2. Each player skates full speed down the ice and takes a shot.
3. Next player in line can’t leave until the shot has been taken.
4. After the shot, the shooter will peel off and backcheck the next player in line.
5. Drill continues perpetually.