subject: Hockey Leg Workout Program - A Simple Hockey Dryland Training Workout to Improve Your Leg Power and Stamina [print this page] Hockey Leg Workout Program Hockey Leg Workout Program
Re-read the title of this article; what is the most important word you see? Is it power or stamina? Nope. The key word in the title is simple. Understand right now that a 'simple' dryland training workout is not the same thing as an 'easy' dryland training workout. This workout is tough! The marketing gurus get mad at me when I tell athletes "this is going to be tough!" They tell me to say this will be a 'quick easy miracle cure for your hockey dryland training woes'. Well, if that is what you are looking for; the quick easy solution, keep on looking 'cause you won't find it here! Hockey Leg Workout Program
This workout will be tough, but remember the goal is to make you a better hockey player, not just to make you tired. So the workout that I have designed for you today will take approximately 20 minutes to complete. Here is what you will need for this hockey dryland workout:
Running shoes or cleats that give you good grip on grass
A water bottle
A steep, but fairly short hill (preferably grassy) that you can run up in about 4-8 seconds
The Workout
Warning: This workout is designed for healthy, injury free, competitive hockey players who are already involved in hockey dryland training.
Warm-Up
Begin with a full dynamic warm-up making sure you target your quadriceps, hamstrings, groins, calves and hip flexors.
Complete two easy runs up the hill, walking back down
Side step up the hill (change direction half way up) as you final warm-up exercise. Hockey Leg Workout Program
Workout Run as fast as you can up the hill - drive with your glutes taking full strides and pump your arms. Walk down slowly between repetitions. Repeat 5 times.
Backpedal up the hill - stay low in your legs with your knees bent to approximately 90 degrees. Your quads should be screaming for mercy by the time you hit the top. Repeat 5 times
Skate bound up the hill by hopping from one foot to the other as you progress up the hill. Hop side to side at about a 30-45 degree angle as you progress up the hill. As you fatigue your skate hop will start to resemble a running bound as you project yourself up the hill more than side-to-side. Repeat 5 times.
Take a 2-3 minute break between each exercise taking time to have a drink of water and incorporate some of your basic core training as a part of your active recover between exercises.
Although this is not a pure power workout because of the fatigue levels, you will learn to command power from your body even when you are exhausted. Use your arms to help set the pace and try to keep a quick tempo using a full range of motion throughout the drills. Keep your chest up for all drills, do not fold forward at the hips and push yourself.
This is a nice workout to include 1-2 times per week in the off-season and depending on your schedule, your ice time and your climate perhaps once per week during the season. Hockey Leg Workout Program
Hockey Leg Workout Program - A Simple Hockey Dryland Training Workout to Improve Your Leg Power and Stamina
