Hockey Workout Builder

Stand with feet shoulder-width apart. Lower your hips until thighs are parallel to the floor. Drive back up.

Explosive skating power and stability.

Step forward into a lunge position, lower back knee toward the floor. Alternate legs.

Single-leg power for stride push-off.

Step wide to one side, bending that knee while keeping the other leg straight. Push back to center.

Lateral movement and edge control.

Hinge at the hips with slight knee bend, lowering weight along the legs. Keep back flat.

Hamstring strength for skating and injury prevention.

Jump onto a box or platform from standing. Step back down and repeat.

Explosive power for starts and stops.

Stand on one leg, lower into a squat while extending the other leg forward. Use a bench for support if needed.

Single-leg stability mimics skating stride.

Rise up on your toes, pause at the top, lower slowly. Can be done on a step for extra range.

Ankle stability and toe push in skating.

Sit with upper back against a bench, feet flat on floor. Drive hips up until body forms a straight line.

Glute activation for powerful skating strides.

Jump laterally from one foot to the other, landing softly. Swing arms for momentum.

Mimics the skating stride exactly.

Lean against a wall with thighs parallel to the floor. Hold the position.

Quad endurance for maintaining hockey stance.

Start in plank position, lower chest to the floor, push back up. Keep core tight.

Upper body strength for board battles and shot power.

Hang from a bar with overhand grip, pull chin above the bar. Lower with control.

Grip strength and upper body pulling power.

Bend at the waist, one hand on bench. Pull dumbbell up to hip, squeeze shoulder blade.

Back strength for puck protection and checking.

Press dumbbells or barbell overhead from shoulder height. Lower with control.

Shoulder stability for shooting and stick battles.

Rest forearms on thighs, palms up. Curl a light weight by flexing the wrist.

Wrist snap power for shooting.

Pull a resistance band or cable toward your face, elbows high. Squeeze shoulder blades.

Shoulder health and posture correction.

Hold a push-up position on forearms. Keep body in a straight line, core engaged.

Core stability for balance and stick control.

Sit with knees bent, lean back slightly. Rotate torso side to side, touching the floor each side.

Rotational power for shooting and checking.

Lie on back, arms up, knees at 90°. Extend opposite arm and leg while keeping back flat.

Core control and hip flexor mobility.

Hold a resistance band at chest height, press arms straight out. Resist the rotation.

Anti-rotation strength for skating and checking.

Lie on back, hands behind head. Bring opposite knee to elbow in a cycling motion.

Core strength and coordination.

Hang from a bar, raise legs to 90° or above. Lower with control.

Core and hip flexor strength for skating power.

Sprint 20-30 seconds at max effort, rest 60-90 seconds. Repeat 8-12 times.

Replicates the high-intensity bursts of a hockey shift.

Stationary bike: 30 seconds all-out, 90 seconds easy. Repeat 10-15 times.

Low-impact cardio that builds hockey-specific endurance.

Sprint 5m, touch the line, sprint back. Then 10m, back. Then 15m, back. Rest and repeat.

Change-of-direction speed and recovery.

Jump rope continuously for 1-3 minute intervals. Mix in double-unders and crossovers.

Footwork, timing, and cardiovascular endurance.

Alternate arm waves with heavy ropes for 30-45 second bursts. Rest 30 seconds.

Upper body endurance and grip strength.

Kneel on one knee, push hips forward until you feel a stretch in the front of the hip. Hold 30-60s each side.

Counteracts the flexed hip position of skating.

Roll major muscle groups on a foam roller: quads, hamstrings, IT band, glutes, back. 30-60s per area.

Muscle recovery and fascia release after games and practices.

Sit with soles of feet together, knees out. Gently press knees toward the floor. Hold 30-60s.

Groin flexibility to prevent the most common hockey injury.

On all fours, place one hand behind your head. Rotate that elbow toward the ceiling. 10 reps each side.

Rotational mobility for shooting and checking.

Sit with both legs at 90° angles. Lean forward over the front leg. Switch sides.

Hip internal and external rotation for skating and pivoting.