The HockeyShot Playground – Where Men Become Boys

This Summer HockeyShot has teamed up with Professional Instructor, Dan Ninkovich to run his leading edge BTNL HockeyShot Development Camp. Beyond the Next Level is an innovative program and gym geared for top level hockey players. Let’s have a look at some video work in Dan’s newly renovated gym that includes HockeyShot’s training aids!

In our first video, HockeyShot gets a quick tour of Dan’s new facility. BTNL has renovated their gym and has added a complete setup of the HockeyShot Goal and Backstop along with the Extreme Shooter Tutor. As you can see, the NHL pros have beaten the h-e-double-hockey-sticks out of the net the past few months while practicing shot-power, speed and accuracy day in and day out! For one-timers and passing development, there are HockeyShot Extreme Passer Pros on each corner that STILL rebound passes perfectly. Lastly, to add a more genuine feel to stick handling and shooting, Dan has also integrated HockeyShot’s Synthetic Ice for a smooth surface.

Here, HockeyShot got an inside look at the renovated facility for Beyond the Next Level. We’re able to see the state-of-the-art locker room that, with the help of sponsors like Pacific Rink and MuscleMilk, is fully loaded with a flat screen TV for video preparation, speakers, and plenty of room, even for a Ping-Pong table! What you are not able to see is the hot-tub around the corner which had players soaking in it.

This short video shows HockeyShot’s Mini Danglers in a square formation (can use in circle formation too) for an on ice warm up drill. This gets the creativity and hand-eye coordination flowing correctly before getting out in high tempo drills. Adjustable and high quality, this simple accessory will most definitely improve your dangles and dekes!

HockeyShot’s game-changing Synthetic Ice Panels are being used in this video where our player is stickhandling seamlessly with HS Mini Danglers as well as quick passes to the HS Extreme Passer Pro. The synthetic ice panels are very smooth giving players a near identical feel as the ice itself. Although he is in sneakers, you can skate on this surface! All HS products serve for flawless off ice training tools!

In this video, we have HockeyShot’s Extreme Danglers stacked on one another to make a Celtic Cross formation. The drill aims at improving stickhandling, hand eye coordination and speed. Mainly, it helps tremendously with speed in relation to hand-eye coordination as you need perfect touch in these tight spaces. Also, Dan loves to share videos and stories on Instagram so make sure to post and have a look for more on his page @deejbtnl

HockeyShot Passer Pros are a great way to practice not only one-timers, but also quick-release shots. In this video, we have an elite prospect using the Passer Pros in a quick release drill. On the HockeyShot Synthetic Ice this drill is seamless in transition and gives the shooter a similar feel to the challenge of releasing the puck nearly immediately after receiving it.

Finally, we have some youthful talent using two Extreme Danglers lined up in rows for a stickhandling drill that forces the player to not only sick handle but also transition in motion to the other Dangler. This challenging drill should be done at the player’s full speed to improve on hand eye and of course stickhandling speed. Don’t forget, share your videos with Dan on Instagram @deejbtnl

Great Slide Board Workouts… Even if You Don’t Play Hockey!

If you’re reading this article, you’ve likely got a friend or family member who plays hockey and owns
one of HockeyShot’s Slide Boards. You may have admired how agile they are, or the muscle tone
they’ve developed on their legs since they bought it. In any case, HS Slide Boards provide hours of
fun and fitness for any athlete to enjoy.

Here are five exercise routines you can do with any of our Slide Boards, suited for any lifestyle. Pull
on your booties and get ready to sweat. If you’d like some help with these, click on the various links
throughout the article to see a YouTube video from Bench Boss, Jeremy Rupke. The “How to
Hockey” and “The Hockey Movement” marvel is well-known for helping customers get all that they
need out of their training, so allow him to demonstrate:

1. Speed Skater/ Dab Slide

If you’ve watched speed skating during the Olympics or World Championships, or if you know the
Dab pose, you’ll pick this drill up quickly. Start off on the Slide Board with one foot flush against a
bumper and the other foot on the Slide Board runway. Push off across the slippery surface, bend
your knees slightly, and glide until the inside foot ends up against the other bumper. Sway your arms
conservatively as if you were skating. If you have a medicine ball, you can carry that and sway it
towards the opposite bumper as you slide.

Hardcore Advanced Drill:

While you glide, swing your arms until the inside arm ends up bent under your neck, and extend your outward arm in an upward angle. Maybe pretend you’re Batman, pulling up his cape as you glide. This will help you balance and have a few laughs. Repeat this movement as you glide back and forth across the Slide Board. Push off with more force and speed as you build confidence and balance. You have about eight to ten feet to cover from bumper to bumper, so you can build some good momentum.

2. Mountain Climbers

For this move, you can place your hands on the floor (or on the bumper) at one end of the Slide Board. Crouch over the bumper, and pretend you are a sprinter setting up in the starting blocks. Then, rise, up on your toes and start sliding each foot back and forward alternately, ending in a full leg extension each time. You wouldn’t make a great mountain climber doing this, but you’d get a good workout.

Hardcore Advanced Drill:

Push both feet out, then pull them in at the same time. Feel the burn in your core and you’ll know you’re doing it right.

3. The Tantrum Drill

If you have ever taken a four-year-old child to a toy store and didn’t buy them everything in sight, you may have seen them perform this drill. Lie flat on the Slide Board, with your arms spread out to your sides. Next, draw your feet towards your butt, and push your pelvis skyward. Then, slide back to the starting position. Repeat multiple times for a good workout. The further apart your arms, the more work it will be. Try one legged drills for more exercise.

Hardcore Advanced Drill:

Take your child (hopefully they’re grown up now) and your Slide Board to that same toy store. Do the drill as described above, while shouting, “I want action figures! I want a new bike!” Feel free to substitute the script with Hockeyshot products.

4. Gravity Challenged Pullups

Lie face down on the Slide Board, and grip the bumper as if it were a chin up bar. Point your toes and keep your forearms against the floor as you prop yourself parallel to the floor. Simulate a pull-up as you slide up and down as if you were doing a natural pull-up. The further out you push before pulling up, the harder it gets.

Hardcore Advanced Drill:

Have someone place a cat, small dog or human being on your back. Make sure you capture their facial expression as you complete the drill. Ensure the pet is declawed before trying this.

5. Preacher Reverse One Legged Lunges

For this drill stand about midway up the Slide Board, with your arms bent, and almost in a prayer position. Slide a foot slowly backwards, with your leg slightly bent as far as you are comfortable while maintaining balance. Alternate legs and do as many reps as you are able.

Hardcore Advanced Drill:

If you aren’t married, do this drill in front of your girlfriend or boyfriend with a ring box in your hand. Their love for you will dictate how hardcore this drill is.

Remember, these exercise routines are a great way to make the best of your Slide Board Pro, or if your sibling or roommate has one in your home. You will improve your balance, agility, muscle tone and knowledge of how much you need to vacuum your home.

karina penner headshot

This article was written by: Karina Penner

This article was written by: Karina Penner

Hockey Skills: 5 Exercise Regimens to Elevate Your Game

To excel in a fast, endurance-testing game like hockey, you need to adopt and stick to a comprehensive exercise routine. Activities like couch luge, TV-to-fridge sprints and laundry hamper 3-point shooting are fun, but they really won’t improve your hockey game. You need to schedule time to:

  1. Build strength in key muscle groups
  2. Increase your aerobic fitness so you can play hard, even in overtime
  3. Improve your balance and stability
  4. Enhance your ability to skate hard from a stand-still
  5. Condition your body to resist injury and heal from it


Though it may seem like a tall order to get all of this knowledge from a single article, you’ll find links to other resources where you can find detailed instructions on how to complete these exercises. Some of these resources are right here on the HockeyShot website, others are from trusted sources. Grab a bottle of water and make sure you’re wearing your workout gear, because we’re about to take you through your paces.

1. Hockey Strength Training

To skate fast, shoot hard and evade the opposing team, you need to build strength and flexibility in your shoulders, arms, chest, abs, core, legs and glutes. You also need to build emotional and mental strength, but we’ve saved that for another article. You’re probably tired already since I’ve mentioned just about every muscle group, but hockey’s that kind of game. Make sure you start with a good warm up, including:

  • Arm swings and circles
  • Trunk rotations, twists and stretches
  • Walking lunges, prisoner squats and leg swings
  • Burpees and stride jumps
  • Medicine ball tosses and cross crawls

If your heart skipped a beat when you read prisoner squats, don’t worry. They are an excellent way to warm up your quads before strength conditioning. There are video demonstrations of these exercises available at the “warm up” link above.

To actually build strength and explosive power, you’ll want to follow a plyometric exercise routine and use free weights and resistance equipment. In many cases, you can use everyday objects around your home, at school or even at the office.

There are many different exercises and devices to build a stronger shot, stronger skating strides and stronger arm strength with dumbbells for building up stick flexion, grip strength for stick control and for goalies, stronger quads for those acrobatic stops in the crease.

2. Aerobic Fitness

Keeping your heart and lungs fit for the hockey season doesn’t necessarily require a gym membership or an expensive treadmill in your home. Find a public building like a football stadium with a set of stairs you can run at your own pace. Take up jogging, ride your sister’s bike, or take a hike in the forest when your sister finds out you’ve been riding her bike.

Building up respiratory and circulatory health is important for hockey fitness, and variety keeps you engaged. Former Toronto Maple Leaf’s forward Gary Roberts now trains pros like Connor McDavid and Steven Stamkos. In an article in the Toronto Star, Gary said: “it’s important to have variety in your workout, to eat right while being consistent with scheduling. A good mix of sprints and endurance running is good for hockey agility, speed and resilience for extended shifts.”

3. Balance & Stability

When you are streaking down the ice as fast as Gary Roberts could back in the day, keeping on your blades requires excellent balance and stability. As kids grow into adolescence and adulthood, maintaining balance in their growing body and hormone-pumping brain requires a lot of practice. On the ice, players can work on edge training and shooting the duck (gliding on one foot) but off-ice they can do single-leg step ups and Russian dead lifts.

You’ll find many balance, edgework and stability exercises from our friend Jeremy Rupke on his coaches page.

4. Skating from a Standstill or a Turn

Whether you are taking a penalty shot, or a reacting to the drop of the puck at center ice, building the ability to skate fast from a standstill is important for fast acceleration. Just like you need a powerful engine with lots of horsepower for a car to go from 0-60 MPH quickly, players need a strong heart and leg muscles to be able burst into a fast skate. Using equipment like the Slide Board Pro can build the quads and calf muscles needed to skate hard and fast, both going straight or changing directions.


5. Avoiding, Preventing & Healing Injuries

There are many precautions hockey players can take, exercises they can do, and lifestyle habits they can adopt to prevent injury, or heal from it faster if it happens. They include:

  • Keeping your head up on the ice, and generally exercising safely, at your own pace
  • Ensuring you are hydrated, rested and following a nutrition plan
  • Wearing protective equipment and exercising caution when on synthetic ice, slide boards or practicing slap shots.
  • Protect others with a hockey tarp or backstop.
  • Seeing a physician for or a fitness trainer to get an assessment of your baseline fitness, existing injuries and setting realistic goals/workout regimens

Healing from minor injuries can be helped by rest, heating or cooling pads, and doctor-prescribed medication. Having an RMT, or your significant other massage your back to comfort are both good options (return the favor).

There are many ways a comprehensive exercise program can help you be a better hockey player, a better teammate and a healthier person overall. If you need help finding hockey fitness equipment or training tips to help you build your hockey skills, contact our knowledgeable experts today:

Taking Your Skills Beyond the Next Level!

With Professional Instructor, Dan Ninkovich

Off-season training is an absolute must to make it to the next level. Like most sports, rigorous training and the development of fundamental skills are becoming the norm with the influx of competition both at a national and international level. Dan Ninkovich is one of the leaders in competitive, high-end training for not only the up and coming prospects of tomorrow in the CHL and NCAA (Division 1), but at the NHL level as will with the likes of John Tavares, Phil Kessel, and many more. Beyond The Next Level training is designed with Ninkovich’s expertise.

Based in Oakville, Ontario, BTNL caters to the serious-minded players wanting to get to the next level and maximize their potential. Providing sport-specific motions in strength training and drills, along with professional rehabilitation for the body’s muscles combine for a comprehensive and personalized regiment that hockey players require. With his vast experience and professional accolades, Ninkovich is one of the most qualified trainers on the globe specifically for hockey players. He combines demanding training with a focus on the very motions players use in game-time situations. The science is clear and practical: using core strength exercises and drills with in-game motions to build on dexterity and power.

Ninkovich also incorporates HockeyShot products within most of the training. HockeyShot is undeniably the complimentary piece to many of Ninkovich’s training since they’re industry-leading products gives players the proper on and off-ice training needed. Whether for warm-ups or demanding training, HockeyShot has the product.

Check out some of the videos below to see a glimpse of CHL and NCAA players integrating HS in their training:

Here, Jesse Barwell is using the HS Extreme Dangler on the ice for warming up. This piece can be used on and off the ice as well as the HockeyShot Synthetic Ice. A great product for improving stickhandling speed and accuracy!

This OHL player shows us the importance of footwork and stamina in the one-handed focus drill using the HS Extreme Dangler and Puck. He has adjusted the moveable center legs to provide a wider gap, while using evenly spaced sticks to keep his footwork honest. The variety of drills players can utilize with the Dangler is endless!

This NCAA Division 1 Goalie is using the HS Slide Board Pro to develop in-game motions and timing from post-to-post. Goaltending is demanding in angling, precision and the constancy of up-and-down movements, so working on these in-game motions is essential to build on stamina.

How to play hockey, and have fun doing it

Learning how to play hockey well is a great way to learn how to succeed at life. Some of the lessons hockey teaches kids and even adults include:

  • Teamwork
  • Confidence
  • Being gracious in defeat and humble in victory
  • Discipline
  • Trust
  • Goal setting (and achievement)

If you are a parent, or a coach helping children or young adults learn how to play the game, it’s important to keep these important lessons in mind. Building skills like skating, passing, shooting and stickhandling is a great way to reach all these goals.

Here are seven fundamental areas of the game of hockey which will make for great players, and awesome people.

1. The Ice Surface

Just like how Daniel had to learn to paint a fence and wax a car before he became the Karate Kid, a hockey player needs to know the ice surface before they can become a competent player. Most rinks in North America follow NHL specifications of 200 feet × 85 feet and a corner radius of 28 feet. It’s got Zamboni doors on one end, penalty boxes on one side, and team benches on the opposing side. The boards are about 40-48 inches high, and topped on most of the perimeter (except for in front of the player benches) by panes of glass.

aireal view of outdoor rink

There are several lines separating the zones on the ice surface:

  • The center red line, which splits the rink in half
  • Blue lines which mark each team’s end, and the neutral zone between the red and blue lines. The blue lines are 25 feet from the centerline, making the neutral zone 50 feet deep.
  • The face-off circles, one at centre ice for faceoffs (more on that soon) at the beginning of each game, period and after goals. There are four other face off circles, two in each end to the left, right and in front of the goal nets
  • Four face-off dots in the neutral zone for when players are offside (you’ll read about that too) and/or play is stopped in the neutral zone for a penalty

You’ll often see colorful team logos or corporate advertising on the ice. When a player scores three goals, you will often see hats float to the ice from adoring fans.

2. Zones and Creases

You’ve already read about the neutral zone. The defensive zone is the area within the blue line back to the goal and beyond to the end boards, at each end of the rink. Goal nets are 4 feet tall x 6 feet wide (between the goal posts). The crease, (meaning the painted ice area immediately in front of the goal net) is 6 feet in diameter. Players are typically not supposed to enter the crease unless they are forced in by another player. The crease is meant to be a safe place (from players not slapshots) for goalies to play. The area immediately behind the net is called the trapezoid.

The goal lines (which cross the crease and when a puck crosses them, a goal is official) are 64 feet from the blue lines, and 11 feet from the end boards.

3. Player Roles

There are five active players on the ice at any given time, and each team can have as many as twenty players. The NHL allows as many as 23 players on each roster, and 16 players on the bench and ice combined. There are six players on the ice per team at any given time.

  • Three forward offensive players, including a Center (who handles faceoffs) and Left Wing and Right Wing players. Offensive forwards play defensively when required. Their responsibility is to get the puck up the ice, deep into the opposing team’s zone.
  • Two defensive players, who assist forwards in keeping the puck out of their end during the game, and work to keep the puck in their opponent’s end during the game. If they have a clear shot at the goal, they can take a shot and try to score, though they often move the puck to a forward, who are usually closer to the goal, and more likely to put the puck behind the person in the next bullet.
  • The goaltender, otherwise knowns as the goalie, netminder and other fond nicknames. They keep the puck out of the net, using their blocker glove, catching glove, stick, goalie leg pads, mask, chest or any part of the body (hopefully) protected by padding or hard plastic. Common target areas which forwards often snipe for are between a goalie’s legs (known as the 5-hole), as well as at the four corners of the goal net.


Most of these players (except for the goalie) rotate on and off the ice with other sets of players who play similar roles. Each time period on the ice is called a “shift”, which varies in time between about forty seconds and two minutes. Coaches usually delegate when players are on and off the ice.

4. Rules and Penalties

One of the ways hockey generates character is by having a set of rules, and penalizing players who break those rules. The rules forbid actions like the following infractions which generally result in a player sitting in the penalty box for two – four minutes, depending on the severity.

  • Tripping a player with your hockey stick by hooking a skate leg with the blade of the stick
  • Hooking, which is slowing a player by placing the blade of your stick against an opposing player’s torso or arm.
  • High sticking is raising your stick above an opponent’s shoulders and striking their head, neck or shoulder area. If the player gets cut and draws blood the penalty doubles to four minutes. True story.
  • Cross checking is when a player holds their stick at the bottom of the shaft and at the knob end, and they push an opposing player to move them off the puck or just to be mean.
  • Delay of game, such as purposely flipping the puck over the glass, and into the bleachers during game time. Doing so before a game, to a child or attractive fan doesn’t incur a penalty. That only incurs smiles.
  • Fighting with opposing players can carry a penalty anywhere from five minutes to a full game misconduct or more, based on referee and/or a league executive’s discretion.
  • Boarding is when a player checks another player from behind into the boards, which can be dangerous and end in concussion or further injury.

Other penalties occur, such as knee on knee contact, too many players on the ice and unsportsmanlike conduct, which don’t happen as often. Some of these penalties incur more severe penalties or suspensions, depending on the level of play, and age of players in the amateur or professional tier of the game.

Penalty shots sometimes are delegated to a player who is unfairly removed from their attempt to score. Penalty shots offer a player a chance to challenge the goalie, one-on-one without interference from other forwards or defensive players. Penalties result in one of the five players outside the net to be removed from play, which often causes an unbalanced ratio of players, known as a power play (five players vs four). Teams that score goals when they have a player in the penalty box get a “shorthanded goal” which is much more impressive. Power play goals happen when the team with more players takes advantage of that situation and buries the puck in the net while the penalized player feels like a complete dummy.

5. Shooting, Stickhandling, Passing and Blocking the Puck

Moving the puck up and down the ice, and keeping it out of the ice takes some skillful stick work, weight transfer and hand-eye co-ordination. Shooting the puck occurs in either a slapshot, wristshot or snapshot. There are many techniques involved in shooting the puck, including building up potential energy in the stick and creating optimum shot velocity. We have many tips from experts and training equipment to help players make great shots at all experience levels. Scoring a goal, as indicated above, is getting the puck into the net behind the goalie.

shooting on synthetic ice

Stickhandling helps players to move the stick off the ice, while protecting it from opposing players, and creating confusion in a goaltender’s mind as to from which direction the puck will come from, and when the shot will take place. We’ve got many tips and tools for players to build their stickhandling. Passing the puck is how players move the puck to each other, vying to get the best possible angle and proximity to the net to score a goal. We’ve gathered stickhandling and passing tips and gear together to make things convenient.

Goalies need a whole set of specialized skills, practice gear and personality. We’ve gathered training tips and gear together under our Goalie section.

6. Mind, Body and Discipline

Hockey players need a healthy body to play their best game, and they need a sharp hockey mind. You can find some excellent advice and training aids to improve both by clicking on these links. Hockey players need strong muscles to skate quickly and explosively. They need aerobic stamina to perform well on the ice over a longer period. All these senses are important to hockey

  • Sight, to see the puck, other players and the net
  • Listening, for the whistle, teammates, referees and coaches.
  • Smell, to know when a sweaty defenseman is pursuing you on a breakaway
  • Touch, for the grip on the stick and the high fives when you score a goal
  • Taste, for the hot chocolate, hot dog or other celebratory food or beverage after a great game

7. Coaches and Referees

Taking direction and feedback from coaches, referees, senior players and parents is great practice for working with superiors and elders throughout life. Sometimes you just have to take a knee, swallow your pride and do what the coach tells you to win a game. Good practice for your future career.


Hockeyshot’s goal is to help players at all levels to improve their skills, get more enjoyment from the game, and enhance their mental and physical fitness. Hockey is often called the “fastest game on Earth”. Improving your skills and reflexes for the game takes lots of practice, study and learning from your mistakes. We’ve got some great experts who know how to make improving your skills fun, and awesome gear to practice with.

Think we’ve missed something in our “How to Play Hockey” overview? Let us know on Twitter, Facebook, YouTube or Instagram. We’ve probably got the advice on one of our other channels, or our editor will add it here soon.

Hockey Performance Training – SKLZ Lineup

We have a WORLD RENOWN SPORTS TRAINER who demonstrates the proper techniques to get the most out of your daily exercise. If you want to make it in the hockey world, it is essential to watch these videos to see what exactly it takes to succeed on and off the ice. The Performance Trainer shows how the HockeyShot SKLZ products maximize an athlete’s ability to GET THE MOST OUT OF YOUR GAME. As informative as he is entertaining, The Performance Trainer, with the assist from HockeyShot, gives you the tools you need to take your hockey skills to the next level!


The SKLZ Agility Cones are the perfect product for the hockey player who wants to get the most out of their workouts. Its combination of mobility, agility, and being adaptable are essential for hockey players of all ages and skill levels. WHETHER YOU’RE IN THE PROS OR JUST STARTING OUT, these cones will give you a workout that is as challenging off the ice as anything you will do on the ice. The Performance Trainer skillfully teaches you how to properly warm yourself up with a rigorous workout that is DESIGNED TO GIVE YOU THE STRENGTH you need to be your best inside and outside the rink. As durable as they are fundamental, the cones are an absolute must to get the most out of your mind, body, and hockey performance level.

Breakfast Table

The Performance Trainer methodically demonstrates how Isometric Contraction is an excellent exercise for hockey players of all ages. It is something you can do literally anywhere in and outside your home. A move that requires work ethic and patience, but is ABSOLUTELY REWARDING with how well it works your body into the best it can be. By doing Isometric Contraction you are building and repairing soft tissue. This is VITAL TO ALL ATHLETES, BUT ESPECIALLY HOCKEY PLAYERS who are constantly starting and stopping on the ice, which leads to a tremendous amount of wear and tear on the body. The Sagittal Lunge is an important next step to get your body shredded into exact peak performance. They may look easy but these positions are not easy to master!


The Elevation Ladder is an adaptable product that gives you exactly what you need as a hockey player. It allows you to do the exercises you want that will GIVE YOU AN EDGE ON THE ICE. The Performance Trainer shows how a hockey player should properly use their body in order to get the most out of this product. With tremendous ease, the Elevation Ladder can be moved upright to give the athlete an entirely new set of exercises ranging from working with movements in your feet, legs and even arms! Hockey players must have tremendous foot work to stop and start on the ice and this product allows you to practice tremendous foot movements. The Elevation Ladder will fall flat if you hit it, giving you automatic feedback of your performance. Give yourself plenty of time to practice agility and lateral quickness as you need it to ELEVATE YOUR GAME TO THE NEXT LEVEL!


The SKLZ Reaction Ball is an indispensable product that all hockey players must own. The Performance Trainer shows how it works to IMPROVE YOUR HAND EYE COORDINATION to a level that is required to be your best on the ice. Reaction time is different for all hockey players, but is a necessity if you want to truly make your mark out there. Goalies will definitely benefit from the Reaction Ball, and will absolutely see their reflexes improve after using this product. Bouncing pucks is something forwards, defensemen, and goalies all deal with, and the Reaction Ball will greatly improve your ability to handle anything that is bounced at you. The Reaction Ball is extremely adaptable as you can USE IT INSIDE YOUR HOME, outside on the garage doors, or literally anywhere you can bounce a ball. With the Extreme Stickhandling Ball and the Swedish Wooden Ball, the same principle applies, grab a stick and practice your skills on any surface you can find to give you an explosive performance.

Jump & Sprint

SKLZ Hopz 2.0 is exactly what you need for EXPLOSIVE LEG POWER and strengthen your muscles. It is the most durable product of its kind and The Performance Trainer cannot recommend it enough for all athletes including hockey players. High intensity bands allow for a WIDE RANGE OF OPTIONS to make this product as comfortable as you need it to be. The vertical jump allows for maximum explosiveness. When your done jumping, change into a sprint with the SKLZ SpeedSac! It comes with weight bags that can be filled with sand to be extremely versatile. Sprinting with the SKLZ SpeedSac gives you an OPTIMAL EDGE ON YOUR OPPONENTS who are running without extra weight attached to them. Another way to train with resistance is the Speed Chute. It will maximize acceleration through all kinds of exercises. Weather does not matter when you are using the Speed Chute, in fact the windier the better!


We hope you enjoyed our Performance Training videos! Remember that HockeyShot offers all kinds of fun & dynamic training aids to help improve your hockey skills! Whether you’re an elite athlete like Justin Baker or just starting out like 6-year-old Marcus, HockeyShot has everything you need. It’s never too late to start something you feel passionate about. THE FUTURE OF HOCKEY STARTS NOW!

How Sitting on The Couch all Summer Could Actually Improve your Game

Since hockey is such a physical game, you would think to hone your skills, build the key muscle groups for skating and stick-work would take a lot of strenuous physical exercise. Yet you stumble on this blog, claiming you can improve your hockey game by being a couch potato?

Sounds too good to be true, right?

For good reason! Call it click-bait, or getting “punked” by HockeyShot. Either way, if you are a guy or gal who’d want to couch luge their way through summer, you probably wouldn’t be a hockey player to begin with.

Fuel Up, Hydrate and Check with a Physician

Before you rush into an extensive fitness program, check with a doctor to make sure your body is fit enough for all or a portion of the exercise described here. Make sure you drink lots of water (especially on hot, humid days) and eat a balanced diet. Wheaties are strictly optional.

Cross-Training with Summer Sports

Summer offers hockey players with lots of great opportunities to:

  • Build strength in your arms, shoulders, legs, chest core and glutes. Your glutes might be critical to your couch sitting activities, but a strong set of buns are critical to skating, shooting and passing the puck. It helps when you’re screening an opposing goalie, too.
  • Enhance their aerobic/respiratory health, with opportunities to cross-train with sports like:

    • Ultimate Frisbee
    • Soccer
    • Lacrosse
    • Cycling
    • Running/jogging
    • Swimming
    • Basketball

Take as many opportunities to exercise your heart, lungs and get the blood and breathing flowing during the summer months. If you need to lock up the couch in the basement, don’t be afraid to do so. Or just live in a tent in your backyard. You’ll build up quickness and your potential to outskate your opponents to the puck.

Dryland Fitness Programs and Gear

There are lots of dryland exercises you can do if you have the right gear, and find a park, or you’re your backyard if there’s enough space.

If you need some inspiration, or help with some effective off-ice training exercises, the HockeyShot Off-Ice Training program has a comprehensive training program, and it’s free!

In the summer months, you don’t want to be inside a gym to exercise, there are lots of outdoor exercises you can do for:

  • Warm up your body and prepping your muscles – 10-15 minutes
  • Speed exercises, otherwise known as Plyometrics – 30 minutes
  • Power/Resistance training to strengthen muscles – 30 Minutes
  • Cool-down training – Another 15 minutes

You might be in a summer hockey league, but if you can’t find an ice surface, there are some great synthetic ice surfaces or dryland flooring tiles you can install in your basement, once you store your couch in the garage.

Get Your Golf On

For hockey players playing golf is a rite of passage. If you are a fan of Canadian NHL teams lately, you are all-too familiar with the importance of golf as an off-season sport. Playing golf is a great way to bond with teammates, and use your upper body strength in a different way than you do on the ice.

Many current and former NHLers, including Wayne Gretzky , Marc Messier, Alex Ovechkin, Mario Lemieux and Sidney Crosby are avid golfers. There are many hockey/golf training camps for kids and teens who are looking to build both their hockey and hockey skills.

Summer Exercises for Goalies

Dryland training isn’t just for forwards and defensemen, there are lots of great exercises for netminders too. Goalies need flexibility as well as strength. Building fast reflexes, strong legs and upper body are all areas you can work on if you’re a goaltender.

Goalies need to work on their stability, so your core muscles need a good workout. If you’re looking to add some dryland workout gear, doing isometric hold exercises, and using a Slideboard with stoppers can help you practice your butterfly, stacking the pads and standing on your head. That last one you can do on the couch if you need to.

Shooting and Passing Practice

Spring and summer months are ideal for practicing your shots on goal, or passing to a line mate. Practicing your shots in your driveway, on a dead-end street or an under-used tennis court is a great place to hone your sniping. If you need some tips on how to make a great wrap-around shot or transfer your weight, you’ll find great advice from hockey coaches here.

If you want to take a slap shot like Jeremy Roenick, (on net, not to the face) or a snap shot like Joe Sakic, there’s lots of daylight outside to take shots at targets or a Shooter Tutor. If you want to protect your sticks, and prevent them from splintering on a regular basis, a shooting pad will give you better slide for your shot. It’s about the closest thing to an ice surface you can get outside, and you can build up some flex in your stick.

Passing practice is easy if you’ve got a group of friends playing road hockey, and a dry land puck. If you have some friends with wild shots, and you just painted your garage door, a net with a backstop will save you from the dog house. Or from running up the street every time a shot goes wide.

If your friends have to go home when the street lights go on, a passing rebounder can let the good times roll for another couple of hours. Or until your Mom (or significant other) calls an end to your fun.


Stickhandling practice is doable on synthetic ice or with a shooting pad. With the right amount of space, and some inanimate obstacles, you can set up an effective deking course. Once you’ve graduated past basic puck management, graduate to toe drags, puck lifts and use a hockey ball for high speed stick magic.

Stickhandling is a skill that is often taken for granted in the sport. When you have the puck at game time, you don’t want to wish you spent more time last summer practicing receiving passes, protecting the puck or faking out a goalie.

Summer Time Exercises for Improving Skating Techniques

There are some great exercises which will build up your calves, core and thighs. You can do these inside on a rainy day, or as you are watching your son play soccer. You might get some funny looks now and then, or you might start a new trend.

These exercises include:

All of these exercises will give you some great explosive power for when the new season rolls around. Stronger legs for a strong stride, and a strong core, arms and shoulders for a powerful shot. If you want to build up rapid acceleration off the hop, the most powerful skating muscles you need to work on are the same ones you are sitting on right now – your glutes.

There are an amazing number of skills you can work on during the off-season for skating:

You might have had sore ankles or shaking knees after games last season, but with the right off-season exercise regimen, you’ll be walking strong after games next season, hopefully with that cute hockey fan from the third row that gave you a “Standing O” after you scored the winning goal.

Hockey Training for Growing Tweens and Teens

If you (or your former “rink rat”) are growing through the years between 14-15 for boys, or 12-13 for girls, you should tailor your off-season and in-season training accordingly.

During growth spurts, kids are growing into their adult bodies, and are at the height of their clumsiness. Specialized hockey training can help these hyper-hormonal beings to improve their:

  • Balance
  • Agility
  • Posture
  • Skill
  • Coordination

Fortunately, most of the players on the ice will be going through growth spurts at the same time, so everyone will feel a little awkward and gangly. Once a growth spurt has subsided, experts say you can shift from an all-skill focus back into power and strength.

For all hockey players, including forwards, defensive players and goalies – summer is not the time to laze around on the couch or a hammock outside. Adopting these skill, power and strength exercises will improve your game when next fall rolls around, not to mention how it will make you look in your bathing suit.

You can make a lot of improvements to your game and your physicality without spending a dime. Yet if you make some strategic purchases, you can train more effectively all year round. The improvements in your fundamental skills will seem priceless:

  • Shooting
  • Passing
  • Stickhandling
  • Skating
  • Endurance
  • Scoring

Take a leadership role with your other hockey playing friends and family members. If you all get on a consistent exercise program, and work on building a consistent skill set, you can all chip in to buy the gear you need to improve your game.

If you need further inspiration for keeping disciplined to an off-season training program, look to Connor McDavid. If you put in enough time practicing your skills, you’ll be forgiven for the odd power-nap on the couch now and then.

Build Hip And Core Stability using Pallof Press

I have not included crunches in any of my off-ice hockey programs for at least 8-years. The fact is, they add to wear and tear on your lower back and contribute to disc herniation, they DON’T strengthen your ‘core’ the way you need it on the ice and…they don’t even give you six pack abs!

I know, shocking.

Instead I apply that biomechanics stuff I learned in University to the functional anatomy of how the body actually works and design training systems to improve those patterns and movements.

This pallof press isometric hold exercise is a perfect example.

Why is it so awesome for a hockey player?

Because it puts tension on the adductors (groins) and the abdominals. It stresses that functional chain of muscle. It also puts the adductors in a lengthened position (where they are vulnerable for injury) and lets us load them in a progressive way. Great place to start.

Start with 2-3 sets of 8 reps on each side – use a weight that feels light/medium, it is not meant to be a heavy exercise. For tempo, push the cable (or bungee) away from you for a count of “1”, hold it there for a count of “2” and then return to the starting position for a count of “1”

5 Essential Exercises to Develop Explosive Power for Hockey

Part 1/5. Weighted Sled Exercises

The Weighted Sled sounds like a winter exercise, but you are probably more accustomed to seeing it associated with football practice than hockey. Of course, there is the HockeySled training device for using with your hockey stick, to create some explosive power and prevent injury.

Regardless of the weighted sled you use, it’s a great way to build up strength in your lower body.

  • Glutes
  • Hamstrings
  • Hip hinge area, which is important to your hockey position
  • Anaerobic levels

A Performance Trainer says pushing the weighted sled makes for a great way to burn visceral body fat.

Visceral fat (which gets its name from viscera, which refers to the internal organs in the abdomen) lives deep within the torso, wrapping itself around your heart, liver, and other major organs. You can be relatively thin and still have too much visceral fat!

If that hasn’t got you excited about pushing a heavy sled over some flat terrain, and gathering some friends and family to get them to join you in building strength and burning visceral fat, you might want to take up a different sport, other than hockey!

Getting a good handle height on your weighted sled is helpful for maximum exercise, meaning you want to have some bend in your legs, and in your hips to engage the muscles in your key areas as identified above. A sprinter’s start position with your hands and body low will give you a great test.

When you are starting with a weighted sled exercise, try it on a dry surface, with a relatively low weight for your body type, and begin with a shuttle run, the distance of about 30 metres each way. That way you can build up some momentum and speed each way, and give yourself an adequate challenge.

Try and keep your line straight as you are pushing, persevere through your strain, and do your best to rival the thirteen seconds timing from retired Olympian Elvis Stojko.

Seriously though, when using the weighted sled, or doing other exercises in this series, your only competition is yourself, so be sure to make safety a priority whenever you are trying to condition your body for the hockey season. Work out with a partner if you’d like to make it more fun, but don’t over exert yourself and get hurt trying to be a hero!

Check out JF from HockeyShot, and our friend Jeremy from HowToHockey and The Hockey Movement as they go through weighted sled exercises to see how it’s done!

There’s nothing more fun than throwing the ball around during the off season. Unless it’s a medicine ball, in which case, I can think of a few things which are more fun.

Part 2/5. Weighted ball exercises

Fun or not, you can build up great core strength using a medicine ball, a wall, and the ground. Unlike Jeremy from HowToHockey, you probably don’t want to exercise by a window, or your Mom’s rosebushes, just in case you slip up once or twice.

Get Your Bounce On

Take the medicine ball in your hands, and hold it at chest level. Stand in front of a solid concrete wall, with some asphalt, concrete or another hard surface under your feet. Medicine balls don’t bounce well off of grass.

First stand with a sideways stance to the wall. Pivot your body towards the wall, with your core engaged. Bounce the ball off the wall and catch it. Then, pivot so your other side is to the wall, and repeat the process. Then, give a power bounce off the ground, catching the ball about head height.

Try a Pyramid Scheme

Do a number of repetitions on each side before alternating. Either pyramid your reps from one to five going up before you pivot side to side, or pyramid from five to one going down as you make a power bounce off the ground. Keeping some variety in your exercise will keep things interesting.

Keep your core engaged throughout the exercise, and your glutes. This will help exercise these muscles during your sessions, which you can do once a day. Build up reps as you get stronger and more confident.

Part 3/5. Plyometric exercises

Plyometric exercises use explosive movements to develop muscular power, and the ability to generate a large amount of force quickly – Wikipedia

Hockey is a sport which requires a large amount of force quickly, either when you are skating down the ice on a breakaway, or digging for the puck in the corners.

Sometimes, plyometric exercises are called “jump training”. You’ll find it’s challenging, but fun to do jump training than with some Speed Hurdles, or maybe an Agility Hurdle Plyometrics set to get you motivated. Set up the hurdles strategically so there is enough space for an explosive take-off, and a soft landing before you jump again over the next hurdle.

I’ll admit, writing about jumping over hurdles doesn’t really do it justice, so you’ll really want to watch the companion video to this post you’ll see The Performance Trainer put Jeremy Rupke from The Hockey Movement through a series of jumping sets, encouraging him to go faster, and lighter on his feet each time.

When you do get through the video, order your hurdles, and prepare to start hopping over hurdles to build your explosive strength and agility, keep these three tips in mind.

  • When you launch yourself into the air, over the hurdle, do it in such a way that just takes you over the hurdle, and enables you to have a quick landing before springing off into your next jump.
  • Try to spend very little time on the ground between hops, just like a frog, making multiple, fast leaps away from your lawnmower on a sunny day. Speed and timing are everything. (Sorry Kermit, potentially scary mental image there for you).
  • If you have the gear for it, try mixing in the Agility hurdles with the Speed Hurdles, just to keep things interesting, and to challenge both your mind and your body. Stay light on your feet!

You won’t have the benefit of having a Performance Trainer to motivate and encourage you as you leap through the course of hurdles. If possible, have a friend with you to go through the exercises with you, so you can critique each other, make sure you are jumping well, and landing light before going for the next hurdle.

When you start feeling like a grasshopper, you can move on to Part Four of the Essential Exercises to Develop Explosive Power series, which will train you how to do Isometric deep squats.

Have fun and be safe!

Agility / Speed Step Hurdles

The Agility / Speed Step Hurdles are great training tools to improve your foot speed, knee lift and your explosion off the ice. With the various height options and portability of these agility hurdles, you can develop multiple configurations.

Visit the Agility / Speed Step Hurdles Page

Agility Hurdle Plyometrics Set of 2

The Agility Hurdle Plyometrics – Set of 2 are a portable training tool designed to improve explosive jumping power and knee lift during plyometric training. Easy adjustable to heights upwards to 40’, these plyometric hurdles will develop your overall strength.

Visit the Agility Hurdle Plyometrics Set of 2 page

Part 4/5. Isometric Deep Squats

Isometric exercises are those which exercise a set of muscles equally, as opposed to having a “Prime Mover” muscle doing the main exertion, and an “Antagonist Muscle” which contracts during exercises, like lifting dumbbells.

Isometric deep squats are a lot like sitting down to a big plate of chicken wings and watching the game. Without a few of the key elements, like the chicken wings. Or the table. Or, your couch.

You can have the game on though, that’s a bonus, right?

In any case, you want to set yourself up in the following pose:

  1. Place your feet on the floor, about shoulder width apart, pointing straight ahead and parallel.
  2. Squat down as if you were about to sit down, but don’t have a chair there to support your butt. Or, as they say in exercise blogs, your glutes. Imagine you have a plate of saucy chicken wings on your lap, and you don’t want them to slide off and make a mess on the carpet.
  3. Hold your hands in front of you, either as if you are praying, because you might need help holding this exercise for the sixty to one-hundred and twenty seconds which makes a respectable set of this exercise. Engage your core.
  4. Hold this position for as long as you can. You might want to start out these exercises with a pillow beneath you the first few times, but imagine it is hot flaming coals, just for motivation not to fall back.
  5. When you are exhausted, stand up and challenge a friend to beat your time. Try to increase your time with each time you do this exercise.

These squats help to build up your leg and hip muscles, which are key for explosive skating strength and speed. You’ll benefit from the exercise in the long run, and when you get really good, you might be able to get into movies for free, and feel more comfortable using public restrooms.

The biggest benefit, of course, you’ll be able to skate with power after pucks to prevent icing calls, or when you are trying to catch an opposing player on a breakaway. Those isometric deep squats will keep you toned, balanced, and ready to accelerate fast on the ice when you need to.

Part 5/5. Bench Exercises

The Single Legged Squat

If you have made it through the Performance Trainer’s other four “Essential Exercises to Develop Explosive Power”, you may want to leave this one for a few hours to rest your aching muscles. If you are still raring to go, by all means, the Single Legged Squat is a challenging, but effective exercise for your calves and hip muscles. The ones you use so often for hockey. Ready? Let’s go!

The Bench

You will want to have a lower bench behind you for something to push off on. If you have powered through the first four videos in this series, you’ll likely want something with a bit of cushion.

The Dumb Bells

I’m not making fun of your friends here, you’ll seriously want a couple of 10 or 15 pound dumbbell hand weights. To improve your stick work, you’ll want to have a set of weights to work out your shoulders with.

The Squat

Starting from a standing position, switching to a unilateral leg squat, ease yourself down into the bench, ottoman, or low, sturdy chair. As you descend, practice your multitasking skills, lifting the 10s or 15s straight out in front of you, up to about shoulder height. Remember, you want to try and lower yourself down on just one leg.

Your arms should raise to shoulder height just as your cheeks caress the bench. You likely won’t want to eat a serving of brown beans before trying this exercise, for reasons you are about to discover.

The Explosive Rising Motion

With your powerful hip muscles on your dominant side (and a little help from the tendons in the other side) explode up off the bench (explosive muscle motion, not that kind of explode), while lowering your arms in a controlled motion to your side.

Do multiple reps on each side, and try and do as many as you can. Try using only one leg with your reps, but if you have to gain your balance with two on occasion, tell your friends you were only using one leg when you see them next time.

Always start from a standing position, lower yourself carefully, and make sure your bench or seat is on a surface where it won’t slide out from behind you and have you falling back to the ground. Safety first!

One great thing about the Performance Trainer’s Essential exercises is that they use fairly simple equipment, and for the most part, use your body as a major strength building factor. Combining these strength building exercises with practicing your other skills will raise the bar on your game extremely high, including:

  • Shooting accuracy and power
  • Passing
  • Defensive and offensive manoeuvers

Raise your game in the off season, both physically and mentally. Your hard work and dedication will pay off during the regular season and the playoffs!

Should Hockey Players Do Sprints during Off-Season?

The following article was written by hockey strength and conditioning coach Dan Garner, who contributes to on a regular basis. Check out the website if you are interested in more hockey training articles. Enjoy the post!.

Should hockey players be sprinting in the off-season?

This is a question that is often up in the air with many hockey athletes because they do feel that sprinting provides a great workout but they are not confident about the amount of carryover improving their sprint will have to their on-ice skating speed.

This lack of confidence in the exercise naturally exists due to the different movement mechanics that occur with sprinting vs. skating and the repeatedly spoken training methodology from a sub-population of coaches that believe you must train laterally in order to improve speed development.

The inspiration for me writing this article today came from this type of confusion and I am here to tell you today that yes, absolutely you should be sprinting in the offseason if you want to improve you speed and agility on the ice.

For three main reasons:

  1. Force production
  2. Structural balance
  3. Sport specific energy system demand

Force Production

There are very few exercises out there that create the sheer force production that maximal sprinting creates. When sprinting at top speed levels, the forces coming down on your feet can equate to 5-6x your total body weight per stride. This is a lot if you consider the average 200lbs man may be creating ground reaction forces of 1000-1200lbs per stride.

What does this mean for you as an athlete?

Well first off it means you should definitely warm up prior to sprinting. Without a proper warm up receiving these types of forces can quickly lead to some injury issues. A pre-sprint warm up should always include some dynamic work + build-up sprints.

Secondly, sprinting with proper progressive sprinting variations can over time improve your body’s force production capability which will have a carryover to your speed on the ice. Greater relative force production capabilities improves speed potential whether you’re on the ground or on the ice.

One of the biggest reasons why sprinting speed can and will carry over to your skating speed is because this improved relative force production is going to improve your stride length potential.

I’ve talked about this in depth throughout both videos and blogs, the two biggest factors that come into play when improving an athletes speed are stride length and stride frequency. Stride length being the total amount of distance covered per stride, whereas stride frequency is the total amount of strides taken per unit of distance.

One of these is much more trainable than the other once an athlete has exited his youth years and that is stride length. Stride length is the much more trainable quality that we can improve in our hockey athletes in order to improve their speed on the ice. An effective way to do this is with a properly executed sprinting program in the offseason.

Increase relative force production = increase stride length potential. One of the best things possible you can do for your overall speed development. Total speed development of course contains several other aspects including total body relative strength, mobility, mental agility, power, body composition, conditioning and stride length vs. stride frequency but increasing force production through sprints checks a few of these off.

Structural Balance

This is an area of offseason development so many coaches get completely backwards. The offseason should be about restoring balance to the body to improve performance and reduce injury, not creating even worse imbalances.

An important thing to understand is that too many athletes and coaches overuse this lateral motion trying to mimic the skating movement pattern; using slide boards, bands and false ice tactics. This is a big reason why so many hockey players have knee pain, too much repetitive motion during the season and then continuing it trying to add resistance in the offseason.

Think about it like this, a computer worker doesn’t get carpel tunnel syndrome or lots of inflammation in their wrists because typing is such high intensity task. They get it because of too much repetitive motion.

Same goes for hockey players, if you mimic this motion all the time you are going to run into knee issues or knee inflammation. Not because the movement pattern is “bad”, but because you do it so often. You can only stress a certain area through the same movement mechanics so much before it will start to fight back.

Structural balance in reference to hockey players mainly resides within the lower body and when it comes to overdoing this repetitive motion you can create an over developed vastus lateralis in comparison to the vastus medialis. This is because of all of this lateral motion, you’re heavily training and loading up the lateralis all the time while neglecting other important musculature within the quadriceps.

Anatomy of the Quadriceps

Anatomy of the Quadriceps

We don’t want to encourage this motion any more than we need to, it will only create more problems and deeper structural balance issues that you will have to dig your way out of. The imbalance will only become compounded if you focus your attention on these so called “functional” movements.

Knowing this, hockey players need to have a heavy focus in the off-season on developing the vastus medialis and hamstrings with the time that they have before they are back into playing again. Developing these muscles is going to create a more balanced musculature which will convert into a greater ability to be faster and prevent injury.

Sprinting helps this process along as it is not a lateral movement. When thinking movement mechanics and imaging what I’m talking about here, picture where your toes are when you’re skating forward.

They point out slightly to the side as you press your blades into the ice and explode from there, this toes pointed out motion is what is creating the imbalance within the lateralis. Sprinting on the other hand is much more forward, I don’t know anybody who runs like they skate.

When running the toes are pointing forward which recruits much more medialis and hamstring into the movement while still not totally neglecting the lateralis. The differential in muscle recruitment pattern in combination with its force production capabilities is giving us a lot of reasons to start sprinting so far.

If you increase the athlete’s ability to create force, it will enable him to transfer into a great stride length. Sprinting is one of the most explosive things an athlete can do and when you increase their sprinting speed, you will also be increasing their skating speed.

Sport Specific Energy System Demand

There is no such thing as being conditioned.

The question is always, conditioned for what?

Sports have varying energy system demand requirements for optimal performance that alters the definition of “conditioned” from athlete to athlete. For example, a powerlifter is very well conditioned for powerlifting, but could he run a marathon?


Likewise, would a marathon runner be able to drop what they do and instantly become conditioned for powerlifting?

Absolutely not.

There are major differences from sport to sport in what energy systems need to be developed in order for you to become maximally conditioned for that specific sport. Hockey is primarily an alactic-aerobic sport. Meaning, it is a game that is played with short, high intensity explosive efforts interspersed by low intensity activity.

An example of this can be drawn from skating as fast as you possibly can down the ice, taking a slap shot and scoring. Followed up by slowly returning back to your bench or to center ice for a face off.

Alactic (high intensity breakaway + shot) + Aerobic (slowly skating back to center ice or the bench).

Another equally entertaining example of hockey’s alactic-aerobic nature would be getting in a fight and then going to the box.

Hockey conditioning all by itself is a Pandora’s Box of a conversation and since this blog is directed solely at sprinting I’m not going to be going into the details behind it. What I will mention is that once a hockey athlete has developed the proper aerobic base (heart rate of less than 60bpm), directing their conditioning workouts towards alactic power and alactic capacity efforts will have much more carryover to the game than continuing to work on aerobic work or incorporating too much lactic work.

Sprinting is about as alactic as it possibly gets and through different training modalities you will be able to train both alactic power and alactic capacity in the offseason. So not only will you be improving your force production and structural balance but you will also be appropriately benefiting your sport specific energy system development.

Sprinting is a real no-brainer in my mind and something that I have seen benefit so many hockey players time and time again. Here’s a couple example offseason sprinting workouts to try out:

Alactic Power Sprint Training

A: Falling sprints for 15yds x 5 with 2mins rest between sprints

8mins required rest between exercises

B: Double broad jump x 5 with 3mins rest between double jumps

Alactic Capacity Sprint Training

A: Maximum effort cycling: 5 x 15 secs with 45secs rest between efforts

No required rest between exercises

B: 3-point stance sprinting: 5 x 30yds with 75secs rest between efforts

For full hockey training programs you can visit

Train Hard,
Dan Garner
Head Hockey Strength and Conditioning Coach