Free Hockey Training Guide: Train for Results!
Welcome to the free hockey training guide. I put together an easy and simple to navigate free hockey training guide for you to implement into your training. Assuming you are healthy enough to engage in such a program, please feel free to use it at your discretion to help you perform better on the ice.
Disclaimer: This article is for informational purposes only and is not meant to treat or diagnose any condition. It is recommended that you speak with your doctor before starting any exercise program, changing your daily nutrition, or adding any supplements to your regimen.
Table of contents
Chapter 1: Free Hockey Training Guide Introduction
Ever wonder what it takes to be a successful hockey player? It takes a lot of hard work and determination. The training can get intense and if done incorrectly, could ruin your chances of ever making a career out of the sport. This free hockey training guide will give you some insight into everything you need to know about training for hockey.
Physiological Aspect:
- To play a successful game, a hockey player needs power
- Muscle hypertrophy is not a huge factor in the game as compared to overall power, speed, and agility
Chapter 2: Injury Prevention
Everyone knows that along with success come a couple roadblocks. Injuries, unfortunately, aren’t something that we plan for, but we can at least help prevent some injuries from happening. Below in our hockey training guide, we will go over common injuries and how to potentially prevent them.
Most Common Sites for Injury:
- Back
- Shoulder
- Elbow
- Wrist
- Face
- Ankle
- Knee
Keys to Preventing Injuries:
- Warm-up/Cool-down
- Flexibility
- Strength Training
- Aerobic Training
- Anaerobic Training
- Sport Biomechanics
- Treatment of Each Muscle Injury
- Injuries to the face are due to fighting and getting hit by the puck (these are only prevented by not fighting and by also wearing a shield on your helmet)
If Injuries Occur Use the RICE Method to Treat:
Rest
Ice
Compress
Elevate
Chapter 3: The Hockey Training Guide Workout
This section of our hockey training guide, we will outline the entire workout for you.
Hockey Training Guide Warm-Up
Do a light 5-minute warm-up to get the blood circulating and tissues of the body ready for the free hockey training guide workout. Do this each day before the workout begins.
- Slow jog or low-intensity stationary cycling
Hockey Training Guide Workout Program
Off-Season #1 (2x week)
3-Way Lunge: 3 sets of 12 reps
Lying Hamstring Curls: 3 sets of 12 reps
Dumbbell Bench Press: 3 sets of 12 reps
Lat Pulldowns: 3 sets of 12 reps
Dumbbell Shoulder Press: 3 sets of 12 reps
Hammer Curls: 3 sets of 12 reps
Overhead Tricep Extensions: 3 sets of 12 reps
Crunches on Stability Ball: 3 sets of 20 reps
Oblique Crunches on Stability Ball: 3 sets of 20 reps
Lateral Shuffle (each direction): 2 sets of 15 yards
Carioca Agility Drill: 3 sets of 15 yards
Off-Season #2 (3x week)
Crossover Step-Ups: 3 sets of 12 reps
Single Leg Hamstring Curl: 3 sets of 12 reps
Barbell Chest Press: 3 sets of 12 reps
1-Arm Dumbbell Row: 3 sets of 12 reps
Dumbbell Lateral Raises: 3 sets of 12 reps
Incline Bicep Curls: 3 sets of 12 reps
Lying Tricep Extensions: 3 sets of 12 reps
Trunk Rotations w/ Cable Machine: 3 sets of 15 reps
Single Leg Hops: 3 sets of 20 reps
Lateral Jumps: 3 sets of 20 reps
Lateral Skaters Jump: 3 sets of 12 reps
Carioca Agility Drill: 3 sets of 15 yards
Pre-Season 5 weeks out (2x week)
Lateral Lunge: 3 sets of 12 reps
Standing Hamstring Curl: 3 sets of 8 reps
Push-Up w/ Clap: 3 sets of 8 reps
Barbell Rows: 3 sets of 8 reps
Alternating Dumbbell Shoulder Press: 3 sets of 8 reps
Barbell Curls: 3 sets of 8 reps
Close-Grip Bench Press: 3 sets of 8 reps
Crunches on Stability Ball: 3 sets of 15 reps
Reverse Crunches w/ Stability Ball: 3 sets of 15 reps
Squat Jumps: 4 sets of 10 reps
Carioca Agility Drill: 3 sets of 20 yards
Single Leg Bounding: 3 sets of 10 reps
In-Season Maintenance (1-2x week)
Bench Press: 2 sets of 12 reps
Lat Pulldowns: 2 sets of 12 reps
Dumbbell Shoulder Press: 2 sets of 12 reps
Dumbbell Reverse Flyes: 2 sets of 12 reps
Hamstring Curl: 2 sets of 12 reps
Stretching
- Trunk and Shoulder Stretch
- Posterior Shoulder Stretch
- Shoulder Squeeze
- Forearm Flexor Stretch
- Forearm Extensor Stretch
- Figure 4 Hamstring Stretch
- Stork Quadriceps Stretch
- Calf Stretch
- Spinal Twist
Chapter 4: Conclusion of the Hockey Training Guide
Time to wrap up this hockey training guide! It is important throughout your training to continue to work on your game. Certain aspects of your game will change as you get stronger in the gym. You will find your upper body getting stronger and you are able to hit the puck with more force. You will also notice that you are able to skate faster than you previously could due to increasing your power in the gym. One thing that shouldn’t change (unless you get sloppy) is your biomechanics. You will have the same form on your shot as you previously did prior to utilizing the free hockey training guide.
Continue to play even during the off-season. It will keep your mind fresh and you can continue to work on aspects of the game that you lacked the previous season. Also, playing is a great form of cardio and allows the time to pass quite quickly. Before you know it you will have done an hour of cardio without even realizing it.
Stick with it and never give up. Success comes with hard work. If perfection came easy then everyone would be the same. What sets you apart from everyone else? Never be outworked. Give yourself every opportunity to be great. Train hard and work hard. I hope you enjoyed our free hockey training guide!
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