7 Hockey Player Workouts to Build Strength and Speed

When Hockey Players Working Out train off the ice, their hard work translates to real results. In this guide, we will outline how hockey players should get started in strength and speed training to find success in games. Each training session is equipped with a simple program that offers hockey players everything they need to improve performance on the ice.

  • Warm Up

  • At-Home Hockey Workout

    • Wind Sprints/ Explosive Running
    • Pull Ups/ Chin Ups
    • Stickhandling Drills
  • In-Gym Hockey Workout

    • Bench Press
    • Squats
    • Hang Cleans
    • Deadlifts
  • Rest & Recovery

Warm Up

To get started, perform light physical activity that increases core body temperature and a warm-up program of two exercises with lighter weights than you will manage during the workout. In addition, you want to supplement strength training with low to maximum load with a high support work, which contributes to muscle building and maintaining healthy joints.

At-Home Hockey Workout

A solid at-home workout is a great way to achieve consistent training without the extra cost of a gym membership.

When training for hockey at home, it is important to practice exercises that don’t require a ton of equipment. The following hockey specific exercises are designed to be an effective program for hockey players of all skill levels that need to develop strength and speed for hockey with minimal equipment needed.

Wind Sprints/Explosive Running

Ice Hockey Gym Training coupled with outside sprints helps to build strength and speed in hockey.One of the best exercises for hockey players to increase explosiveness on the ice is to engage in various sprinting exercises on dry land. This can be done anywhere from a local park or track, to your backyard. 

Intermittent sprinting is one of the best hockey conditioning workouts for building muscle memory in your legs. This ice hockey strength training exercise allows you to leverage explosive bursts when chasing down a puck.

Sprints can be performed in any order or duration, but a nice ratio is 20 seconds of full sprint and then 30-45 seconds of cool down. Continue to alternate sprinting and rest periods for four to six sets.

Variations of wind sprints like uphill or downhill sprints can help work on leg strength and muscle control.

Lastly, you are training for speed, so why not add skates to your hockey off ice training plan? Throwing on a pair of inline skates to work on your power skating outside of the rink is an excellent way to continue your at home training routine!


Weighted Training for Hockey Speed improves skills on ice in hockey.Don’t have room for a set of weights or a bench press at home? No problem.

Installing a chin up bar above a doorway is one of the best hockey exercises as it provides for endless upper body strengthening both during the season and in the offseason as well.

Why is upper body strength important for Hockey? Perhaps no other body part takes a beating as much as your shoulders do so adding strength and muscle can decrease the chances of shoulder injuries, as well as making it more difficult for your opponents to knock you off the puck.

Stickhandling Drills

Stickandling with the ePuck Max is a great way to build wrist strength in hockey.Nothing keeps you more prepared for the hockey season than picking up your stick and feeling the weight of the puck on your blade. The more you do this throughout the year, the more comfortable you will feel with the puck in a game situation.

Grab the SuperDeker Advanced Hockey Training System, and use the different training modes to help you ensure your puck handling skills are sharp come puck drop! 

The speed and control training game modes may be the best hockey workout off ice for replicating stickhandling in an actual game. As the red dots light up on the SuperDeker, slide the puck over those areas to work on controlling it in short, tight situations.

Utilize the SuperDeker Rebounder Bands to add in a pass between each deke which helps to improve your decision making and reflexes with the puck.

Finally, add in our patented ePuck Max to your drills to add additional strength training for your hands and wrists. The ePuck Max is the only weighted puck which incorporates another dimension to your stickhandling skills on the SuperDeker.

Strong wrists and forearms are crucial to puck control in hockey, and can also help to improve the power behind your shot and having a strong stick to fend off opponents.

It’s the perfect complement to the SuperDeker training system, and it can be used anytime in the comfort of your own home!

In-Gym Hockey Workout

One of the best options for off ice training for youth hockey players is a solid gym workout. This photo of an empty gym features only some of the equipment used while training for strength, power, and speed.If you want to build your strength and speed for hockey, you may be looking for a hockey player workout program for the weight room. The weight room is where coaches notice your work ethic, physical ability, and mental strength. 

These factors play a huge part in determining who makes the team, and who is sent home from tryouts.

No matter if this is your first year playing hockey, or if you’ve been playing since you were a tot, your performance in the weight room needs to be at 100% if you want to make the team. To ensure success, read on for our recommended off-ice training schedule.

Focus on the Fundamentals

Hockey, like many sports, requires full body strength. You may be most excited about building your chest or toning your biceps, but the best hockey off season workout plans exercise every muscle group.

In fact, overworking one muscle group and neglecting the others will increase your risk of injury.

For a solid all-over workout, we suggest starting with the following exercises:

  • Bench Press

  • Squats

  • Hang Cleans

  • Deadlifts

There is nothing fancy about this ice hockey weight training program, but it will prepare your body for peak performance on the ice. Maintaining a consistent hockey full body workout will directly result in improved skill.

Bench Press

The Bench Press is a great off ice conditioning for hockey players exercise for improved strength on the ice.3 sets of 8 reps. 1-minute rest between sets. 

Start with the bar. Lay down flat on the bench without arching your back. Lower the bar down to your chest, and lift it back up in a smooth, controlled motion.

Performing the bench press in your hockey off ice workout plan will build your chest and arms, resulting in more power behind your puck.


Squats are a great off ice hockey workout program exercise for building strength and speed on the ice.3 sets of 8 reps. 1-minute rest between sets. 

Squats are a very good leg workout for hockey players. Workout plans for hockey players that include squats results in increased leg strength which translates to more speed on the ice.

Start with the bar. Stand with your feet shoulders-width apart, and your hands at a comfortable position. Lower slowly until your legs bend at a 90-degree angle, keeping your back straight, lift up with controlled explosive energy.

Hang Cleans

Work Hang Cleans into your hockey off ice training schedule for increased skill and strength on the ice.3 sets of 8 reps. 1-minute rest between sets.

The best hockey training programs include full body exercises like the hang clean. This gym exercise for hockey players engages the upper body, core, and legs all at once. Including this exercise in your hockey workout plan will result in increased overall strength.

Start with the bar, holding it with a shoulder-width grip. Press in your heels and explode upwards, using the momentum to lift your bar to your chest and catch it. Pause for one second, then lower back to the start position. Always stay engaged in your core while doing this exercise.


If youre wondering how to get ready for hockey, dead lifts are a great place to start.3 sets of 8 reps. 1-minute rest between sets.

Deadlifts are a great weight training workout for hockey speed.  Adding this ice hockey gym workout to your ice hockey workout routine will increase strength in your legs and core.

Start with light weight on the bar, feet at shoulder-width apart. Grasp the bar with your arms just outside your legs. Keep a flat back and drive your hips forward when you lift the bar. Lower the bar in a controlled motion.

Rest and Recovery

In order to get the most out of your workout, you need to give your body time to rest and recover.

The most convenient option for this is to go ahead and choose one or two days when you can take it easy, giving your muscles a chance to repair themselves, and grow!

There are a number of workouts that combine and utilize a combination of full body training and a short ice time on the ice, but we suggest building your initial strength in the weight room first.

The majority of knee injuries that occur in hockey are due to a lack of slowing power, so not only will you get protection from these workouts, but as an athlete you will also be able to perform a split routine in your lifting program.

If you are still experiencing a growth spurt and your joint structure is not yet ready to accept heavy lifting, limit your lifting to lower weights. If you are an inexperienced lifter, use lighter weights and higher reps until the movements become comfortable and natural hockey strength training exercise or set.

This hockey specific workout program is for ice hockey strength and conditioning, but many other high school athletes can benefit from a weight training program like this one. There are a number of hockey strength exercises that should be included in a well-balanced weight training program.

This type of progression is a popular way to get fit for hockey and has been used in many sports. If you complete this best hockey training exercises and stretching program, you will be able to dominate each opponent you encounter on the ice.

These hockey weight training exercises are excellent for both beginners and advanced hockey players as long as they use weights that match their abilities.

With a strong mental fortitude, and a dash of dedication, you will gain muscle, confidence, and ultimately a spot on the team!

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