Dryland Training: Effective Hockey Off Ice Drills




Dryland Training Effective Hockey Off Ice Drills

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Did you know that dryland training can improve your hockey skills by up to 30 percent?

That’s right! By incorporating off-ice drills into your training routine, you can enhance your speed, agility, strength, endurance, stickhandling, shooting, and balance.

These drills are specifically designed to target the muscles and skills necessary for success on the ice. Whether you’re a seasoned player or just starting out, mastering these exercises will give you the edge you need to dominate the game.

So, lace up your training shoes and get ready to take your hockey skills to the next level. In this article, we will explore a variety of effective dryland drills that will help you become a true hockey superstar.

Get ready to sweat, push your limits, and become the best player you can be.

Let’s dive in!

Key Takeaways

  • Dryland training can improve hockey skills by up to 30%
  • Off-ice drills enhance speed, agility, strength, endurance, stickhandling, shooting, and balance
  • Suitable for both seasoned players and beginners

– Ladder drills improve foot speed and coordination

Speed and Agility Drills


Get ready to improve your speed and agility with these killer off-ice drills! First up, ladder drills are a must-have for any hockey player looking to enhance their quickness. Set up a ladder on the ground and perform different footwork patterns, like the two feet in, one foot out or the side shuffle. These drills will improve your foot speed and coordination, helping you maneuver around opponents with ease.

Cone drills are another great way to boost your agility. Set up cones in a zigzag pattern and practice weaving in and out of them at top speed. This will improve your ability to change direction quickly and evade defenders.

Now, let’s move on to strength training exercises that will take your game to the next level.

Strength Training Exercises


Improve your strength on the hockey field by incorporating these exercises into your routine. Start with core strengthening routines, such as planks and Russian twists. These exercises will help you build a solid foundation and improve your stability on the ice.

Next, try resistance band workouts to target specific muscle groups, like your legs and arms. Use the bands to add resistance to exercises like squats and bicep curls. This will help you build strength and power in those areas, giving you an advantage on the ice.

Once you’ve mastered these exercises, you’ll be ready to move on to endurance workouts. These workouts will help you stay strong throughout the entire game, allowing you to maintain your strength and power for longer periods of time.

Endurance Workouts


Keep pushing through those long cardio sessions and high-intensity interval training to boost your endurance on the hockey field. Interval training is a great way to improve your aerobic conditioning and increase your stamina. It involves alternating between periods of intense exercise and short recovery periods. By doing this, you can challenge your body and improve your cardiovascular fitness.

Make sure to incorporate exercises like running, biking, or jumping rope into your training routine. These activities will help you build up your endurance and allow you to perform at your best during games.

Once you’ve mastered your endurance workouts, it’s time to move on to stickhandling and shooting drills. These drills will help improve your skills with the puck and enhance your accuracy when shooting. Transitioning into these drills will take your game to the next level.

Stickhandling and Shooting Drills


Once you’ve mastered your endurance workouts, it’s time to take your game to the next level by honing your stickhandling and shooting skills. Stickhandling is all about controlling the puck with your stick, and there are some nifty techniques and tips you can use to improve.

Focus on keeping your hands close together and your stick close to the ice. Practice quick movements and try to keep the puck under control as you move it around.

When it comes to shooting, accuracy and power are key. Work on your wrist and arm strength by shooting pucks at targets and practicing your technique. Remember to follow through on your shots and aim for the corners of the net.

Now, let’s move on to plyometric and balance exercises to further enhance your skills.

Plyometric and Balance Exercises


Get ready to take your game to new heights with explosive plyometric exercises and balance drills that will have you dominating the ice. Plyometric training benefits include improving power and explosiveness in your movements, which translates to faster skating and stronger shots. Balance training techniques help you maintain stability and control on the ice, preventing you from getting knocked off balance and improving your overall agility.

Incorporate these plyometric exercises into your off-ice training routine:

  1. Jump Squats: Start in a squat position and explode up into a jump, landing softly back into the squat position.
  2. Box Jumps: Jump onto a box or step, landing with both feet and then stepping back down.
  3. Lateral Bounds: Jump sideways as far as you can, landing on one foot and then quickly jumping to the other side.

Balance drills are just as important. Try these exercises:

  1. Single Leg Stance: Stand on one leg and try to maintain your balance for as long as possible.
  2. Bosu Ball Squats: Stand on a Bosu ball and perform squats while maintaining your balance.
  3. Cone Drills: Set up cones in a zigzag pattern and practice quickly changing direction while maintaining your balance.

Incorporating plyometric and balance exercises into your off-ice training will help you become a more explosive and balanced player on the ice.

Frequently Asked Questions

Can dryland training help improve my hockey skills?

Yes, dryland training helps improve your hockey skills. It’s like a secret weapon that makes you faster, stronger, and more agile. You’ll learn cool techniques and get all the benefits. So get ready to dominate the ice!

How often should I incorporate dryland training into my hockey schedule?

You should do dryland training a lot to get better at hockey. It helps you get stronger, faster, and more skilled. Do it as much as you can, like every day if you can. It’s super good for you!

What equipment do I need for dryland training?

To do dryland training, you need equipment like weights, resistance bands, cones, and a stickhandling ball. This kind of training helps you get better at hockey by improving your strength, speed, and agility.

Can dryland training replace on-ice practice sessions?

No, dryland training can’t replace on-ice practice. On-ice practice has great benefits like improving skills and game sense. But you can combine dryland training with on-ice practice to enhance your performance.

Will dryland training help me prevent injuries on the ice?

Yes, dryland training will help you prevent injuries on the ice. It strengthens your muscles, making them less prone to injury. So, doing dryland training is important if you want to stay injury-free.


So, now you know all about dryland training and how it can make you a better hockey player.

It’s super important to do speed and agility drills to make you faster than a lightning bolt.

You also gotta do strength training exercises to make you as strong as a Hulk.

Don’t forget about endurance workouts to make you run forever like the Energizer Bunny.

Stickhandling and shooting drills will make you shoot pucks like a pro.

And lastly, plyometric and balance exercises will make you jump higher than a kangaroo.

So, get out there and train hard, and soon you’ll be the best player on the ice!

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