I look at the off-season as a chance to put some distance between me and my competition. A chance to pick up an advantage, or to gain an edge over my opponent, or in some cases, a teammate with whom I might be competing for a top spot!
I’m sure you’re going to enjoy the videos – I’ve had a blast putting them all together for you!
Here’s a fast-paced warm-up drill that incorporates skating, passing, and shooting. Plus it works multiple angles for the goalies. As always, here’s the diagram and explanation:
1. 4 lines on the goal line with pucks.
2. Line 1 skates up to blue line, turns toward line 3 and receives a pass from line 3, then turns up ice and attacks 1 on 0
3. Line 2 receives from line 4, line 3 from line 1, and line 4 from line 2
Hockey is one of the few sports where players do little to no off-ice training, outside of what’s mandated by their respective teams… This leave a HUGE opportunity to gain an advantage over your opponent by participating in a structured hockey workout program. So… what makes for a good hockey workout program? Make sure your off-ice hockey training considers the following areas, and incorporates the correct exercises to train them properly:
1. Which energy systems are used in hockey?
2. Which muscle groups are used in hockey?
3. What key athletic movements are most important for hockey?
We have put together an off-ice summer training camp that is 100% hockey specific. As far as I know, it’s the first of its kind. It will take place over 20 weeks, starting the first week in April, and will operate just like a regular off-ice training camp, except that all of the communication will take place via the web.
Check out this new Hockey Workout, and email me if you have any questions!
The Dot Drill is One of my Staple Off-Ice Agility Drills
The Dot Drill is one of the most effective off-ice hockey agility drills I’ve ever seen. This drill is easy and inexpensive to set up, and only takes about a minute of the athlete’s time each day – so there are no excuses not to do it!
Remember, the dots should be placed in a 2′ x 3′ rectangle, with one dot in the middle. Each dot should be about 5″ in diameter. You can spray paint the dots onto your garage or basement floor, or onto an old piece of carpet. You could also use something less permanent such as sidewalk chalk or tape.
I prefer the rubber dot drill mats because they have better grip and are more durable. If you decide to get one, make sure you pick up one of the thicker ones with the dots embedded in the mat itself – not just painted on.
The Dot Drill:
The Dot Drill consists of 5 movements, performed 6 times each. Here are the 5 movements.
1. Hour Glass (always facing forward) – over and back equals one rep
2. Right Foot “Slalom” (in, out, over, in, out, over) – back to the original dot equals one rep
3. Left Foot “Slalom” (in, out, over, in, out, over) – back to the original dot equals one rep
4. Two Foot “Slalom” (in, out, over, in, out, over) – back to the original dot equals one rep
5. Hour Glass with Spin – over and back equals one rep
HOW FAST IS FAST?
As your Dot Drill begins to improve, you’ll definitely want to compare your times to the national averages. Here’s a time chart to help you track your progress:
USE THIS DRILL IN YOUR OWN OFF-ICE TRAINING SESSIONS: