Ice Hockey Speed

As a hockey player myself, I have been through many programs, work-outs, clinics, camps, you name it! The most comprehensive and successful program that I have seen is HockeySpeedNow.com.


The program can be used for all different ages, from 8 to 80 (God bless you if you're still playing at 80 haha). It targets specific muscle parts that will maximize your performance on the ice. WORD OF CAUTION: This is not a "transform to a pro overnight program," They DO NOT EXIST It will require hard work and dedication. If you're willing to put that in I can guarantee results!

I am a HUGE fan of plyometrics (aka Jump Training). I love it and hate it at the same time. I hate it because I always finish my work out absolutely soaked, but I love it because of how much it benefits me! There is NOTHING else out there that can train you so well without spending a fortune on fancy gadgets.

The thing I love about plyometrics is that it is strictly your own body weight that you use, which means anyone do this, from young to old. Once you get to more advanced levels, you can incorporate plyometrics with weights for increased resistance!

Hockey speed is derived from the legs, and that's exactly what plyometrics targets. By building a strong set of legs, you'll have more power to push against the ice. Simple concept!

This is a good one to get a good sweat going.

Some people like to use reps and other like to use time. I personally prefer timed exercises, because that way you are able to improve and do more repetitions in the future. Anyway here is one of my favorites:

1. Set up 3 cones (or shoes if you don't have cones) about 2 to 3 feet apart in a line.

2. Stand in place in front of the first cone, feet shoulder width apart.

3. Bend the knees to a 90 degree angle and extend your arms behind you.

4. EXPLODE off the ground over the first cone and thrust your arms up for extra height. Height is key here! Not speed!

5. Bring the knees ALL THE WAY TO THE CHEST! It is very important not to cheat yourself here!

6. When you land, land like a cat. You should not be able to hear yourself hit the ground. Use your legs to absorb the impact and bring your knees back to the 90 degree position. Now you're ready to jump over the second cone.

7. Repeat same steps til you get to the end of the cones. Turn around and keep going until the time is up. (I recommend about 30 seconds for the exercise time)

This program has all you need to improve your ice hockey speed! If you want more plyometric exercises like the previous one, then take a look at HockeySpeedNow.com.

It's important to follow a program and not just make a hodge-podge program yourself for several reasons:

1) It's important to not overwork a specific muscle, this can lead to cramps, fatigue, and sometimes even permanent damage.

2) Follow a specific nutritional guide that is integrated with the program that you are doing. You need the proper nutrition as well as calories ( YOU WILL BURN THEM).

Take a look at Kevin Miehm's program (the link is at the bottom of the page). He is a former pro, now professional trainer! He has been through it all and he knows his stuff!