If you want to improve your ice hockey fitness then you don't have to spend all of your time on the ice skating and doing puck handling drills. A lot of professional players and strength training coaches advocate the use of land drills to help develop speed, agility, quickness, power, and hockey fitness for the overall development of the athlete. Land drills are excellent because it doesn't matter what your current level of expertise is, you can make the drills work to your needs depending on how hard you push yourself during the exercises.


If you are a player, coach, or trainer looking to improve hockey fitness then here is a simple guide for you to follow when designing a workout regimen. You need to make sure you incorporate some sort of warm up, have several key exercises for the main workout, and then finish with a cool down.


Warm Up

There are 2 types of warm ups you can do to increase your ice hockey fitness. First off you can perform a general warm up. This will get your body going and prepare you for the main body of the training session. A general workout could include:

  • Biking, jogging, jumping rope, or skip around the track. All three of these exercises would adequately warm your body up and prepare you for the rest of your hockey fitness session.


The second type of warm up you may want to do is the dynamic one. This version will incorporate specific exercises designed to get your ligaments warmed up and help you transition easier into the actual routine itself. Dynamic exercises include:

  • high knees, 
  • butt kicks, 
  • bounding, 
  • walking lunges, 
  • skipping, and 
  • carioca


There are other drills you can include for hockey fitness; however these ones are just good to get you started.


Once you are sufficiently warmed up it is time to move on to the actual workout. Your workout will depend upon your goals and what areas you feel that you need to work on, however you or your coach should decide what days and sessions to devote to strength and power training and which ones will be for conditioning and cardiovascular training. This will be the meat of your training so make sure you are prepared to work hard, focus on the fundamentals, and try to improve on each repetition.


The final phase of your hockey fitness routine will be the cool down phase. During this time you will focus on lowering your heart rate, stretching your muscles, and returning to a post workout state. Don't skip out on this step because it is vital for recovery and is part of your development process.


Article Title:   Effective Land Drills to Improve Your Hockey Fitness