Day 1:
• Warm up with dynamic stretches and a light jog
• Stickhandling drills:
• Figure 8s
• Toe drags
• Lateral movements
• Dangles
• Shooting drills:
• Wrist shots
• Slap shots
• One-timers
• Snap shots
• Cool down with static stretches
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Day 6: Skating drills – Practice specific skating drills that focus on speed and agility, such as the Zig-Zag drill or the Figure 8 drill. Do 3 sets of each drill, resting for 30 seconds between sets.
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Day 5: Sprints – Find a straight stretch of ice or a track and do 3 sets of short sprints, focusing on explosiveness and good technique. Rest for 1 minute between sets.
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Day 4: Resistance training – Incorporate exercises that target the muscles used in skating, such as squats, lunges, and calf raises. Do 3 sets of 10-15 reps of each exercise, using a moderate to heavy weight. Rest for 30 seconds between sets.
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Day 3: Plyometric exercises – Plyometric exercises, such as jumping and hopping, can help improve power and speed in your skating stride. Do 3 sets of 10 jumps or hops, resting for 30 seconds between sets.
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Day 2: Agility drills – Use cones or other markers to set up a series of agility drills, such as figure eights, crossovers, and tight turns. Do 3 sets of each drill, resting for 30 seconds between sets.
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Day 1: Skating strides – Skate forward and backwards, focusing on extending your legs and pushing off with each stride. Do 3 sets of 20 strides, resting for 30 seconds between sets.
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Hockey is a fast-paced and physically demanding sport that requires a variety of skills to be successful. Some key skills for hockey players to develop include skating, stickhandling, shooting, passing, and checking. To improve these skills, it’s important for players to practice regularly and consistently, using drills and other training methods to focus on specific skills. For example, players can use cone drills to improve their agility and stickhandling, or they can use shooting drills to improve their accuracy and power. It’s also important for players to work on their physical fitness, including strength, endurance, and flexibility, to help them perform at their best on the ice.
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Training in hockey at home can be a great way to improve your skills and stay in shape. To start, you can work on your stickhandling and shooting by practicing with a puck or ball against a wall or garage door. You can also set up a small goal in your driveway or backyard to practice your shooting accuracy. Additionally, you can do body weight exercises such as push-ups, squats, and lunges to improve your strength and endurance. It’s important to remember to always warm up before beginning any training and to listen to your body to avoid injury.
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Power play drill: Set up three players on one team and two players on the other team, with one player on each team as the goalie. The coach or a fourth player can pass the puck to one of the players on the ice. The three players on the power play must work together to attack the goal and try to score, while the two players on the penalty kill must defend their own goal.
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Two-on-two drill: Set up two players on each side of the ice, with one player on each team as the goalie. The coach or a fourth player can pass the puck to one of the players on the ice. The two players must work together to attack the opposite goal and try to score, while the other two players defend their own goal.
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Two-on-one drill: Set up two players on one team against one player on the other team. The coach or a fourth player can pass the puck to one of the players on the ice. The receiving player must pass the puck to a teammate and then the two players must attack the goal, with the defending player trying to stop them.
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Triangle passing drill: Set up three players on each side of the ice, with one player on each team as the goalie. The coach or a fourth player can pass the puck to one of the players on the ice. The receiving player must pass the puck to a teammate and then the second player must pass the puck to the third player. The third player must then take a shot on goal.
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Breakout drill: Set up three players on each side of the ice, with one player on each team as the goalie. The coach or a fourth player can pass the puck to one of the players on the ice. The receiving player must pass the puck to a teammate and then the team must execute a quick breakout and attack the opposite goal.
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