TRAINING
Off-Ice Training Strategies for On-Ice Speed
In the realm of ice sports, speed reigns supreme, requiring a harmonious blend of on-ice finesse and off-ice power.
To get faster on the ice, athletes need a mix of skills and strength both on and off the rink. In this guide, we'll explore a balanced training routine to help boost your speed. We'll cover a variety of exercises that focus on building strength, power, and agility, offering a mix of lower body strength work and dynamic movements. Let's dive in and take your performance to the next level!
Off-ice training serves as the foundation for augmenting strength, power, and agility, directly translating to enhanced on-ice performance. Here are key exercises tailored to increase speed, complete with suggested reps and sets:
Day 1: Strength and Stability
On the first day, we focus on exercises that build lower body strength and stability. These exercises are designed to enhance muscle power and coordination, which are crucial for explosive skating strides and overall balance. Expect to work on single-leg movements and dynamic exercises that mimic the demands of ice sports.
Single-Leg Squats:
Reps: 8-10 per leg
Sets: 3
Description: Enhance lower body strength, stability, and symmetry with single-leg squats, essential for generating explosive skating strides.
Bulgarian Split Squats:
Reps: 10-12 per leg
Sets: 3
Description: Target quadriceps, hamstrings, and glutes while refining balance, stability, and unilateral strength, mirroring pivotal skating mechanics.
Skaters:
Reps: 10-12 per side
Sets: 3
Description: Cultivate lateral explosiveness, agility, and speed through dynamic, plyometric skaters, mimicking hockey's side-to-side motions.
Box Jumps (Single-Leg or Depth):
Reps: 6-8
Sets: 3
Description: Develop explosive lower body strength and stability with box jumps, vital for swift movements on the ice.
Day 2: Speed and Agility
On the second day, we shift our focus to exercises that enhance speed and agility. These drills are designed to improve foot speed, coordination, and overall power, helping athletes react quickly and move efficiently on the ice.
Agility Ladder Drills:
Reps: Perform each drill for 30-60 seconds
Sets: 3
Description: Enhance foot speed, coordination, and agility with a series of dynamic footwork patterns.
Sprints:
Reps: 6-8 sprints over 20-30 meters
Sets: 3
Description: Refine overall speed and acceleration through short bursts of maximal effort sprints.
Broad Jumps:
Reps: 6-8 jumps
Sets: 3
Description: Emphasize lower body power and coordination with explosive broad jumps, crucial for swift directional changes and accelerations
Sled Pushes:
Distance: 20-30 meters
Sets: 3
Description: Build lower body strength, power, and endurance by pushing a weighted sled over short distances, simulating on-ice resistance.
