Off-Ice training for winter season?

Question

I play college hockey and I'm entering my second year with my team. I was a third line checker last year, and I don't mind playing that role. I like a checking/grinding role and I was wondering what kind of off-ice exercises I can do to get better. I gained a lot of weight by wieght training last year and I felt like I got much slower. I don't want to sacrifice my speed, but I still want to be strong. What are good activities/workouts that will help me?

Thanks

Answer 1

I play hockey too. Get on a treadmill or go to the gym every now and then. Also, some places have ice treadmills. Ice treadmills are just like regular treadmills except you don't run, you skate.

Answer 2

I'd suggest focusing more on leg strength and speed. Even on Defense your lower body and core are the most important. Upper body strength for the most part is just more weight you have to skate around. Even the pros have had this happen by focusing too much on upper body they find themselves slower then before they started hitting the weights more. it's ok to work on over all strength as long as you focus on your lower body and your core. As they are what makes the difference in you being able to stop breakaways and to not get left down ice from the guy you were trying to cover. And it's hard to beat the benefits of actually skating. Whether on the ice or on inlines you will use the muscle groups you need to keep in shape to be able to excel come the next season. Many players get to practice before the new season way out of shape and they have to gain back the ground they lost by not keeping up there skill in the off season. If you come to practice day one in better shape then the last game of the previous season you will already be ahead of a lot of your teammates.

Answer 3

lots of sprints and interval training and leg training like box jumps or simliar things youve done during the season but continue to work on your stamina

Answer 4

I won best answer for the same question just the other day, if you want to look it up, otherwise, i'm gonna copy it...Running a lot of sprints, running intermediate distance, stationary or regular biking, varying speed and distance and length of time. Various weight lifting exercises, not necessarily heavy weights though (lots of reps) For your shot, you need to do wrist curls..use a barbell with not too much weight 5/10 pounds (it's tougher than you think, you can build the weight up over time) and simply do curls with only your wrists, not moving you arms. Think of it like you are only holding the bar where your fingers meet your hand in a seated position with your elbows supported by your knees or use a broom stick/handle cut down to bout 2 or 3 feet and tie a short rope to it and add your weights to it and roll it up forward and backwards to build strength in your wrists, that is a great way to improve your shot and helps with a quicker release which is the key to scoring by being able to get your shot off sooner. Do a lot of calisthenics: especially lateral exercises (side to side) Push ups, sit-ups, crunches, jump rope, hop on 1 foot and alternate legs. Make sure you stretch everything before every workout to stay flexible and limber and to prevent injury. Load up on carbohydrates Pasta is a good example for the energy, as well as protein such as chicken. You don't want to eat to soon before working out or skating. And when you eat, do not eat "heavy meals" they tend to slow you down (while skating or just before, or training) Practice your shot by taking a lot of shots daily to improve your release and to be able to learn how to lift the puck and to be able to pick the corners of the net and stick handling. If you have a light weight, again 5 to 10 pounds you can practice stick handing by pushing the weight just like you would the puck, side to side always with your head up looking in front of you. That's another exercise that will help strengthen your wrists. Make sure to drink plenty of water within reason, before you work out and some during the work out, just enough to keep from getting dry mouth. Good luck and always work your hardest. Hockey is the best sport in the world, good for you! Watch the Red Wings and how they play, you will learn a lot .

Let's Go Red Wings!!!

1 day ago

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Asker's Rating:Asker's Comment:

thanks for all of the advice, you really covered everything i asked and more!

Answer 5

play some pick up basketball at your local ymca, great for your stamia also do some skating of any kind and do some ab work always good for some checking.