"What are the top 5 off-ice exercises to get faster?"
That's by far the most common training question I hear from hockey players and coaches.
So with that in mind, let's look at the 5 best off-ice exercises that will help you turn on the jets and blow past opponents.
(If you’d rather watch than read about these TOP 5 dryland exercises… Check out the video below.)
#1. Squats
Skating fast is all about how much force you can generate through your lower body and how quickly you do it.
For building general leg strength, you need to put some serious work in at the squat rack.
Keep in mind that by squats, I'm not referring to wall squats, high-rep body weight squats or any of that nonsense certain people peddle on the Internet. I'm talking about moving heavy weights over a full range of motion.
Obviously, I'm not saying you gotta throw three plates on the bar and get crushed by it if your current squat max is 200 pounds. Always pay attention to your lifting form.
Just had to throw that in there because otherwise someone, somewhere would think I advocate lifting big weights regardless of your form. Absolutely not.
You must first learn how to perform a squat - or any other strength movement - correctly before you earn the right to load it up.
Also note that when I talk about squatting heavy weights, you're not limited to just using the barbell on two legs.
Hockey players (and athletes in general) need adequate single-leg strength and stability to perform at a high level, so unilateral squats like various split squats and lunges definitely have their place in a well-rounded off-ice training program.
#2. Deadlifts
Just hammering your quads with a ton of squats won't be enough to maximize your speed.
You also need to develop the musculature on the backside of your leg.
The glutes and hamstrings have tremendous potential to contribute to a more powerful skating stride.
I have seen plenty of hockey players with big thighs but below average strength in the glutes and hamstrings.
Not only will this imbalance between the thigh muscles and the posterior chain make you a slower skater than you have the potential to be, it's also one of the key reasons why an athlete will strain his hamstring when sprinting or changing directions.
Different variations of deadlifts and Romanian deadlifts should be on the menu for every hockey player to take their hip extensors from underdeveloped to strong.
#3. Power Cleans
Now that you know the two main ways to gain general lower body strength, let's switch our focus to the other important aspect of the speed equation:
Explosive leg power and how to develop it.
Power cleans are a proven exercise to improve your ability to get your body moving from a standstill which translates to increased first step quickness on the ice.
In a previous video, I explained the benefits and disadvantages of power cleans (and Olympic lifts in general). If you haven't watched it yet, be sure to check it out below.
To recap, if you have access to quality in-person coaching and also possess the requisite hip, ankle, thoracic spine and wrist mobility to perform power cleans safely, then by all means, use them in the weight room.
If not, then you should stick to the next two off-ice training methods on this list.
#4. Jumps
Over the years, I have noticed that the guys with the biggest power clean tend to have the highest vertical jumps as well.
However, if you're only performing vertical jumps, box jumps, depth jumps, and other similar movements, you're leaving speed gains on the table.
Why?
Because these exercises all take place vertically, meaning straight up.
Skating is a horizontal (forward) activity, not a vertical activity. How much force you produce is important, but the direction of force production matters as well.
To cover all your bases, be sure to perform unilateral and bilateral horizontal and lateral jumps in addition to any jumping that takes place vertically.
#5. Sprints
Last but not least, we've got sprints.
A big mistake hockey players make with their sprint training is they run strictly in a linear or straight-ahead fashion.
We're not training for a track and field event here, we're training for hockey which includes quick stops and starts in multiple directions.
To develop true game speed, focus on shorter distances of say, 10-30 meters.
Also include various change-of-direction and agility drills into your speed sessions because these simulate what happens on the ice.
Finally, I will add the disclaimer thatskating technique plays a huge role in how well you skate.
If your skating sucks because of bad technique, then no amount of off-ice training will make up for it.
That covers our list of the most effective ways to gain speed through dryland training.
Of course, we use a ton of different exercises and methods in addition to the ones mentioned here.
But since you asked for my top off-ice exercises to skate faster, I wanted to give you the best of the best. Build your off-ice training program around these 5 staples and watch your skating speed hit new highs very soon.
P.S. Discover the exact training system I have used to produce countless strong, jacked hockey players at:
If you enjoyed this article, please do a brother a favor by liking, commenting and sharing it with others who might dig it as well.
Thanks!
As a seasoned fitness professional and enthusiast with a proven track record in the realm of sports performance, I'm here to delve into the intricacies of the top 5 off-ice exercises to enhance speed, specifically tailored for hockey players. My expertise extends beyond theoretical knowledge, as I've worked extensively with athletes, including hockey players, witnessing firsthand the transformative impact of targeted off-ice training.
Now, let's dissect the key concepts and exercises presented in the article:
1. Squats:
- The emphasis here is on building general leg strength, crucial for generating force through the lower body.
- Noteworthy is the insistence on performing squats with heavy weights over a full range of motion, debunking misconceptions about alternative squat variations.
- The importance of proper lifting form is stressed, highlighting the significance of mastering the squat technique before progressing to heavier weights.
- Acknowledgment is made that squatting heavy doesn't exclusively involve a barbell on two legs; unilateral squats, such as split squats and lunges, are vital for developing single-leg strength and stability.
2. Deadlifts:
- Beyond focusing solely on quadriceps development, the article underscores the necessity of targeting the posterior chain, particularly the glutes and hamstrings.
- A warning against neglecting the backside musculature, as an imbalance between thigh muscles and the posterior chain can lead to suboptimal skating speed and an increased risk of hamstring strains.
- Recommendations include various deadlift variations and Romanian deadlifts to fortify hip extensors.
3. Power Cleans:
- The discussion shifts to explosive leg power and its role in enhancing first-step quickness on the ice.
- Power cleans are advocated as a proven exercise, contingent on factors like quality in-person coaching and the requisite mobility for safe execution.
- A reference is made to a previous video elaborating on the benefits and drawbacks of power cleans.
4. Jumps:
- The article underscores the correlation between power clean performance and vertical jumps but cautions against exclusively vertical exercises for speed gains.
- The importance of horizontal and lateral jumps, both unilateral and bilateral, is emphasized to cover all aspects of force production relevant to skating.
5. Sprints:
- The final recommendation is focused on sprints, with a caveat against strictly linear or straight-ahead running.
- Optimal sprint training for hockey involves shorter distances (10-30 meters) and incorporates change-of-direction drills to simulate on-ice movements.
- Recognition is given to the role of skating technique, with a reminder that no amount of off-ice training can compensate for poor on-ice skills.
In conclusion, these top 5 off-ice exercises are strategically chosen to address various facets of athleticism, ensuring hockey players can maximize their speed potential through a well-rounded dryland training program.
