Off-ice hockey training
Hockey workouts by position.
The off-ice plan for forwards, defense and goalies, phase by phase through the season, with the sets and reps and a home swap for every gym lift. Then browse all 339 sessions, warm-up to cool-down, and log any of them set by set.
- Sessions339Warm-up to cool-down, every set prescribed.
- Programs22Multi-week blocks the sessions come from.
- Collections8Grouped by season phase and by athlete.
- Movements108Different exercises across the catalog.
The plan
Your hockey workout plan, season by season.
Four blocks a year, each written separately for forwards, defense and goalies. Every session is off-ice — dryland, if that is what your team calls it — and every gym lift has a home-gym and a bodyweight swap.
| Season phase | Block | Sessions a week | Default days | Level |
|---|---|---|---|---|
| Off-seasonMay–Jul | 8 weeks | 4 | Mon · Tue · Thu · Fri | Advanced |
| Pre-seasonAug–Sep | 4 weeks | 3 | Mon · Wed · Fri | Intermediate |
| In-seasonOct–Mar | 4 weeks | 2 | Tue · Thu | Intermediate |
| Post-seasonApr | 3 weeks | 3 | Mon · Wed · Fri | Beginner |
High-school players use Foundations in the off-season and these blocks the rest of the year; youth and adult-league players get programs of their own (Youth Development and Adult League). Jump to forwards, defense or goalies, or see every block week by week in the program collections.
The catalog
Find a session. Run it today.
- Off-Season Training · ForwardsWeek 1
Lower Power & Squat Strength
The first-three-strides session. Jump development opens it while the nervous system is fresh, then the squat pattern builds the force those strides are made of. Week 1 is re-entry: own the technique and the range, and leave every set feeling like two more were there.15 exercises28 setsAbout 47 min - Off-Season Training · ForwardsWeek 1
Upper Strength & Shot Power
The shot is built in the hips and delivered through the trunk, so this session opens with rotational throws and only then gets to the pressing and pulling that hold a puck-protection posture together. Week 1 is re-entry: own the technique and the range, and leave every set feeling like two more were there.14 exercises28 setsAbout 49 min - Off-Season Training · ForwardsWeek 1
Posterior Chain & Single-Leg
Hamstrings, glutes and the back of the hip — the tissue that extends the stride and the tissue that tears when it is undertrained. Heavy hinge first, then the single-leg and eccentric work that keeps it healthy. Week 1 is re-entry: own the technique and the range, and leave every set feeling like two more were there.15 exercises27 setsAbout 46 min - Off-Season Training · ForwardsWeek 1
Speed & Repeat-Shift Capacity
Acceleration and the engine behind it. Sled and bound work while you are fresh, then the interval work that decides whether shift eighteen looks like shift two. Week 1 is re-entry: own the technique and the range, and leave every set feeling like two more were there.14 exercises23 setsAbout 41 min - Off-Season Training · ForwardsWeek 2
Lower Power & Squat Strength
The first-three-strides session. Jump development opens it while the nervous system is fresh, then the squat pattern builds the force those strides are made of. Volume climbs. Same movements, more total work — this is the week that builds the base everything after it stands on.15 exercises30 setsAbout 49 min - Off-Season Training · ForwardsWeek 2
Upper Strength & Shot Power
The shot is built in the hips and delivered through the trunk, so this session opens with rotational throws and only then gets to the pressing and pulling that hold a puck-protection posture together. Volume climbs. Same movements, more total work — this is the week that builds the base everything after it stands on.14 exercises30 setsAbout 52 min - Off-Season Training · ForwardsWeek 2
Posterior Chain & Single-Leg
Hamstrings, glutes and the back of the hip — the tissue that extends the stride and the tissue that tears when it is undertrained. Heavy hinge first, then the single-leg and eccentric work that keeps it healthy. Volume climbs. Same movements, more total work — this is the week that builds the base everything after it stands on.15 exercises28 setsAbout 47 min - Off-Season Training · ForwardsWeek 2
Speed & Repeat-Shift Capacity
Acceleration and the engine behind it. Sled and bound work while you are fresh, then the interval work that decides whether shift eighteen looks like shift two. Volume climbs. Same movements, more total work — this is the week that builds the base everything after it stands on.14 exercises24 setsAbout 42 min - Off-Season Training · ForwardsWeek 3
Lower Power & Squat Strength
The first-three-strides session. Jump development opens it while the nervous system is fresh, then the squat pattern builds the force those strides are made of. Peak volume of the accumulation phase. It should feel like a grind by the last session; that is exactly the point.15 exercises30 setsAbout 49 min - Off-Season Training · ForwardsWeek 3
Upper Strength & Shot Power
The shot is built in the hips and delivered through the trunk, so this session opens with rotational throws and only then gets to the pressing and pulling that hold a puck-protection posture together. Peak volume of the accumulation phase. It should feel like a grind by the last session; that is exactly the point.14 exercises33 setsAbout 55 min - Off-Season Training · ForwardsWeek 3
Posterior Chain & Single-Leg
Hamstrings, glutes and the back of the hip — the tissue that extends the stride and the tissue that tears when it is undertrained. Heavy hinge first, then the single-leg and eccentric work that keeps it healthy. Peak volume of the accumulation phase. It should feel like a grind by the last session; that is exactly the point.15 exercises30 setsAbout 49 min - Off-Season Training · ForwardsWeek 3
Speed & Repeat-Shift Capacity
Acceleration and the engine behind it. Sled and bound work while you are fresh, then the interval work that decides whether shift eighteen looks like shift two. Peak volume of the accumulation phase. It should feel like a grind by the last session; that is exactly the point.15 exercises29 setsAbout 48 min - Off-Season Training · ForwardsWeek 4
Lower Power & Squat Strength
The first-three-strides session. Jump development opens it while the nervous system is fresh, then the squat pattern builds the force those strides are made of. Deload. Loads come down and bar speed comes back. You are absorbing week 3 here, not adding to it.15 exercises28 setsAbout 47 min - Off-Season Training · ForwardsWeek 4
Upper Strength & Shot Power
The shot is built in the hips and delivered through the trunk, so this session opens with rotational throws and only then gets to the pressing and pulling that hold a puck-protection posture together. Deload. Loads come down and bar speed comes back. You are absorbing week 3 here, not adding to it.14 exercises27 setsAbout 48 min - Off-Season Training · ForwardsWeek 4
Posterior Chain & Single-Leg
Hamstrings, glutes and the back of the hip — the tissue that extends the stride and the tissue that tears when it is undertrained. Heavy hinge first, then the single-leg and eccentric work that keeps it healthy. Deload. Loads come down and bar speed comes back. You are absorbing week 3 here, not adding to it.15 exercises27 setsAbout 46 min - Off-Season Training · ForwardsWeek 4
Speed & Repeat-Shift Capacity
Acceleration and the engine behind it. Sled and bound work while you are fresh, then the interval work that decides whether shift eighteen looks like shift two. Deload. Loads come down and bar speed comes back. You are absorbing week 3 here, not adding to it.15 exercises31 setsAbout 50 min - Off-Season Training · ForwardsWeek 5
Lower Power & Squat Strength
The first-three-strides session. Jump development opens it while the nervous system is fresh, then the squat pattern builds the force those strides are made of. The strength phase opens. Reps drop, load climbs, rest gets long. Every working set is heavy and honest.15 exercises30 setsAbout 49 min - Off-Season Training · ForwardsWeek 5
Upper Strength & Shot Power
The shot is built in the hips and delivered through the trunk, so this session opens with rotational throws and only then gets to the pressing and pulling that hold a puck-protection posture together. The strength phase opens. Reps drop, load climbs, rest gets long. Every working set is heavy and honest.14 exercises33 setsAbout 55 min - Off-Season Training · ForwardsWeek 5
Posterior Chain & Single-Leg
Hamstrings, glutes and the back of the hip — the tissue that extends the stride and the tissue that tears when it is undertrained. Heavy hinge first, then the single-leg and eccentric work that keeps it healthy. The strength phase opens. Reps drop, load climbs, rest gets long. Every working set is heavy and honest.15 exercises31 setsAbout 50 min - Off-Season Training · ForwardsWeek 5
Speed & Repeat-Shift Capacity
Acceleration and the engine behind it. Sled and bound work while you are fresh, then the interval work that decides whether shift eighteen looks like shift two. The strength phase opens. Reps drop, load climbs, rest gets long. Every working set is heavy and honest.15 exercises36 setsAbout 56 min - Off-Season Training · ForwardsWeek 6
Lower Power & Squat Strength
The first-three-strides session. Jump development opens it while the nervous system is fresh, then the squat pattern builds the force those strides are made of. The heaviest week of the block. Two hard, clean sets beat five sloppy ones — leave the ego at the door.15 exercises31 setsAbout 50 min - Off-Season Training · ForwardsWeek 6
Upper Strength & Shot Power
The shot is built in the hips and delivered through the trunk, so this session opens with rotational throws and only then gets to the pressing and pulling that hold a puck-protection posture together. The heaviest week of the block. Two hard, clean sets beat five sloppy ones — leave the ego at the door.14 exercises35 setsAbout 58 min - Off-Season Training · ForwardsWeek 6
Posterior Chain & Single-Leg
Hamstrings, glutes and the back of the hip — the tissue that extends the stride and the tissue that tears when it is undertrained. Heavy hinge first, then the single-leg and eccentric work that keeps it healthy. The heaviest week of the block. Two hard, clean sets beat five sloppy ones — leave the ego at the door.15 exercises32 setsAbout 52 min - Off-Season Training · ForwardsWeek 6
Speed & Repeat-Shift Capacity
Acceleration and the engine behind it. Sled and bound work while you are fresh, then the interval work that decides whether shift eighteen looks like shift two. The heaviest week of the block. Two hard, clean sets beat five sloppy ones — leave the ego at the door.15 exercises38 setsAbout 59 min
Forwards
Off-ice training for forwards
The off-season week is Lower Power & Squat Strength, Upper Strength & Shot Power, Posterior Chain & Single-Leg and Speed & Repeat-Shift Capacity. In season it drops to 2 sessions a week: Strength Maintenance and Power & Hip Maintenance.
Off-season · forwards4 sessions a week (Mon, Tue, Thu, Fri) · 8-week block · Advanced
MonLower Power & Squat StrengthAbout 47 min · week 1 of 8
| Exercise | Sets × reps | Home gym | Bodyweight |
|---|---|---|---|
| ABox Jump | 4 × 3 | — | Vertical Jump |
| BBack Squat | 3 × 10 | Goblet Squat | Skater Squat |
| C1Rear-Foot-Elevated Split Squat | 3 × 10/side | — | Skater Squat |
| C2Banded Hip Flexor March | 3 × 12/side | — | Lying Leg Raise |
| D1Copenhagen Plank | 3 × 15 s/side | — | — |
| D2Pallof Press | 3 × 10/side | Band Pallof Press | Bird Dog |
TueUpper Strength & Shot PowerAbout 49 min · week 1 of 8
| Exercise | Sets × reps | Home gym | Bodyweight |
|---|---|---|---|
| AMedicine Ball Rotational Throw | 4 × 5/side | — | Rotational Jump |
| B1Barbell Bench Press | 3 × 10 | Dumbbell Bench Press | Push-Up |
| B2Barbell Bent-Over Row | 3 × 10 | One-Arm Dumbbell Row | Inverted Row |
| C1Half-Kneeling Dumbbell Overhead Press | 3 × 10/side | — | Pike Push-Up |
| C2Pull-Up | 3 × 6-8 | — | Inverted Row |
| D1Face Pull | 3 × 15 | Band Pull-Apart | Scapular Wall Slide |
| D2Neck Isometric Holds | 2 × 15 s each way | — | Hand-Resisted Neck Isometric |
ThuPosterior Chain & Single-LegAbout 46 min · week 1 of 8
| Exercise | Sets × reps | Home gym | Bodyweight |
|---|---|---|---|
| ATrap Bar Deadlift | 3 × 8 | Kettlebell Deadlift | Single-Leg Hip Thrust |
| BSingle-Leg Romanian Deadlift | 3 × 10/side | — | Single-Leg Hip Thrust |
| C1Nordic Hamstring Curl | 3 × 4 | — | — |
| C2Side-Lying Adductor Raise | 3 × 12/side | — | — |
| D1Farmer's Carry | 3 × 30 m | — | Bear Crawl |
| D2Hanging Leg Raise | 3 × 8 | — | Lying Leg Raise |
FriSpeed & Repeat-Shift CapacityAbout 41 min · week 1 of 8
| Exercise | Sets × reps | Home gym | Bodyweight |
|---|---|---|---|
| ASled Push | 4 × 20 m | Acceleration Sprint | Acceleration Sprint |
| BPogo Hop | 3 × 20 | — | — |
| CTempo Run | 1 × 20 min | — | — |
| D1Dead Bug | 3 × 8/side | — | — |
| D2Side Plank | 3 × 30 s/side | — | — |
Pre-season · forwards3 sessions a week (Mon, Wed, Fri) · 4-week block · Intermediate
MonContrast PowerAbout 49 min · week 1 of 4
| Exercise | Sets × reps | Home gym | Bodyweight |
|---|---|---|---|
| A1Trap Bar Deadlift | 3 × 4 | Kettlebell Deadlift | Single-Leg Hip Thrust |
| A2Broad Jump | 3 × 3 | — | — |
| B1Rear-Foot-Elevated Split Squat | 3 × 5/side | — | Skater Squat |
| B2Split-Squat Jump | 3 × 3/side | — | — |
| CMedicine Ball Rotational Throw | 3 × 5/side | — | Rotational Jump |
| D1Copenhagen Plank | 3 × 25 s/side | — | — |
| D2Pallof Press | 3 × 10/side | Band Pallof Press | Bird Dog |
WedSpeed & Repeat SprintsAbout 42 min · week 1 of 4
| Exercise | Sets × reps | Home gym | Bodyweight |
|---|---|---|---|
| ASled Push | 4 × 10 m | Acceleration Sprint | Acceleration Sprint |
| BLateral Shuttle Run | 4 × 5-10-5 | — | — |
| CBike Sprint Intervals | 2 × 6 × 10 s on / 20 s off | Jump Rope | Skater Jump Intervals |
| D1Side Plank | 3 × 30 s/side | — | — |
| D2Hip CARs | 2 × 5/side | — | — |
FriUpper Power, Lateral & Shift IntervalsAbout 48 min · week 1 of 4
| Exercise | Sets × reps | Home gym | Bodyweight |
|---|---|---|---|
| ALateral Bound | 3 × 4/side | — | — |
| B1Dumbbell Bench Press | 3 × 5 | — | Push-Up |
| B2Med Ball Chest Pass | 3 × 5 | — | Plyometric Push-Up |
| C1Pull-Up | 3 × 6 | — | Inverted Row |
| C2Face Pull | 3 × 15 | Band Pull-Apart | Scapular Wall Slide |
| DRower Intervals | 5 × 40 s hard / 2 min easy | Jump Rope | Skater Jump Intervals |
In-season · forwards2 sessions a week (Tue, Thu) · 4-week block · Intermediate
TueStrength MaintenanceAbout 44 min · week 1 of 4
| Exercise | Sets × reps | Home gym | Bodyweight |
|---|---|---|---|
| ATrap Bar Deadlift | 2 × 5 | Kettlebell Deadlift | Single-Leg Hip Thrust |
| BRear-Foot-Elevated Split Squat | 3 × 8/side | — | Skater Squat |
| C1Barbell Bench Press | 3 × 8 | Dumbbell Bench Press | Push-Up |
| C2Barbell Bent-Over Row | 3 × 8 | One-Arm Dumbbell Row | Inverted Row |
| D1Copenhagen Plank | 3 × 20 s/side | — | — |
| D2Pallof Press | 3 × 10/side | Band Pallof Press | Bird Dog |
ThuPower & Hip MaintenanceAbout 39 min · week 1 of 4
| Exercise | Sets × reps | Home gym | Bodyweight |
|---|---|---|---|
| A1Box Jump | 3 × 3 | — | Vertical Jump |
| A2Medicine Ball Rotational Throw | 3 × 5/side | — | Rotational Jump |
| B1Single-Leg Romanian Deadlift | 3 × 8/side | — | Single-Leg Hip Thrust |
| B2Nordic Hamstring Curl | 2 × 4 | — | — |
| C1Hip CARs | 2 × 5/side | — | — |
| C2Side Plank | 3 × 30 s/side | — | — |
Post-season · forwards3 sessions a week (Mon, Wed, Fri) · 3-week block · Beginner
MonHips & Groin RestoreAbout 47 min · week 1 of 3
| Exercise | Sets × reps | Home gym | Bodyweight |
|---|---|---|---|
| A1Hip CARs | 2 × 5/side | — | — |
| A290/90 Lift-Off | 2 × 6/side | — | — |
| B1Side-Lying Adductor Raise | 3 × 10/side | — | — |
| B2Banded Clamshell | 3 × 12/side | — | Side-Lying Hip Abduction |
| C1Single-Leg Glute Bridge | 3 × 10/side | — | — |
| C2Banded Hip Flexor March | 2 × 8/side | — | Lying Leg Raise |
| D1Bird Dog | 2 × 8/side | — | — |
| D2Side Plank | 2 × 25 s/side | — | — |
WedRebalanceAbout 41 min · week 1 of 3
| Exercise | Sets × reps | Home gym | Bodyweight |
|---|---|---|---|
| A1Split Squat | 2 × 8/side | — | Walking Lunge |
| A2Single-Leg Romanian Deadlift | 2 × 8/side | — | Single-Leg Hip Thrust |
| B1One-Arm Dumbbell Row | 2 × 10/side | — | Inverted Row |
| B2Half-Kneeling Dumbbell Overhead Press | 2 × 8/side | — | Pike Push-Up |
| CPallof Press | 2 × 10/side | Band Pallof Press | Bird Dog |
| D1Stability Ball Hamstring Curl | 2 × 8 | — | Sliding Leg Curl |
| D2Suitcase Carry | 2 × 20 m/side | — | Side Plank |
FriAerobic Base & MobilityAbout 40 min · week 1 of 3
| Exercise | Sets × reps | Home gym | Bodyweight |
|---|---|---|---|
| AStationary Bike | 1 × 20 min | Jump Rope | Tempo Run |
| B1Deep Squat Pry | 2 × 8 | — | — |
| B2Cossack Squat | 2 × 5/side | — | Towel-Slide Lateral Lunge |
| C1Quadruped Thoracic Rotation | 2 × 8/side | — | — |
| C2Band Pull-Apart | 2 × 20 | — | Scapular Wall Slide |
| D1Half-Kneeling Ankle Rock | 2 × 10/side | — | — |
| D2Single-Leg Balance Reach | 2 × 3 rounds/side | — | — |
Defense
Off-ice training for defense
The off-season week is Lateral Power & Squat Strength, Upper Strength & Battle Strength, Posterior Chain & Pivot Strength and Lateral Conditioning & Point Shot. In season it drops to 2 sessions a week: Strength Maintenance and Lateral Power & Hip Maintenance.
Off-season · defense4 sessions a week (Mon, Tue, Thu, Fri) · 8-week block · Advanced
MonLateral Power & Squat StrengthAbout 47 min · week 1 of 8
| Exercise | Sets × reps | Home gym | Bodyweight |
|---|---|---|---|
| ALateral Bound | 4 × 4/side | — | — |
| BFront Squat | 3 × 10 | Goblet Squat | Skater Squat |
| C1Lateral Step-Up | 3 × 10/side | — | Towel-Slide Lateral Lunge |
| C2Cable Hip Adduction | 3 × 12/side | Band Hip Adduction | Side-Lying Adductor Raise |
| D1Copenhagen Plank | 3 × 15 s/side | — | — |
| D2Suitcase Carry | 3 × 30 m/side | — | Side Plank |
TueUpper Strength & Battle StrengthAbout 49 min · week 1 of 8
| Exercise | Sets × reps | Home gym | Bodyweight |
|---|---|---|---|
| ADumbbell Push Press | 4 × 5 | — | Pike Push-Up |
| B1Barbell Bench Press | 3 × 10 | Dumbbell Bench Press | Push-Up |
| B2Chest-Supported Dumbbell Row | 3 × 12 | — | Inverted Row |
| C1Pull-Up | 3 × 6-8 | — | Inverted Row |
| C2Half-Kneeling Landmine Press | 3 × 10/side | Half-Kneeling Dumbbell Overhead Press | Pike Push-Up |
| D1Farmer's Carry | 3 × 40 m | — | Bear Crawl |
| D2Neck Isometric Holds | 2 × 15 s each way | — | Hand-Resisted Neck Isometric |
ThuPosterior Chain & Pivot StrengthAbout 46 min · week 1 of 8
| Exercise | Sets × reps | Home gym | Bodyweight |
|---|---|---|---|
| ATrap Bar Deadlift | 3 × 8 | Kettlebell Deadlift | Single-Leg Hip Thrust |
| BCossack Squat | 3 × 8/side | — | Towel-Slide Lateral Lunge |
| C1Nordic Hamstring Curl | 3 × 4 | — | — |
| C2Adductor Squeeze Isometric | 3 × 20 s | — | — |
| D1Pallof Press | 3 × 10/side | Band Pallof Press | Bird Dog |
| D2Bird Dog | 3 × 8/side | — | — |
FriLateral Conditioning & Point ShotAbout 48 min · week 1 of 8
| Exercise | Sets × reps | Home gym | Bodyweight |
|---|---|---|---|
| ACable Woodchop | 3 × 10/side | Band Woodchop | Side Plank Reach-Through |
| B1Lateral Sled Drag | 3 × 20 m/side | Banded Monster Walk | Lateral Shuffle |
| B2Backward Sled Drag | 3 × 20 m | Reverse Lunge | Walking Lunge |
| CSlideboard Intervals | 5 × 45 s / 90 s | — | Skater Jump Intervals |
| D1Side Plank | 3 × 30 s/side | — | — |
| D2Ab-Wheel Rollout | 3 × 8 | — | Plank Walkout |
Pre-season · defense3 sessions a week (Mon, Wed, Fri) · 4-week block · Intermediate
MonContrast PowerAbout 49 min · week 1 of 4
| Exercise | Sets × reps | Home gym | Bodyweight |
|---|---|---|---|
| A1Front Squat | 3 × 4 | Goblet Squat | Skater Squat |
| A2Box Jump | 3 × 3 | — | Vertical Jump |
| B1Lateral Lunge | 3 × 5/side | — | Towel-Slide Lateral Lunge |
| B2Lateral Bound | 3 × 3/side | — | — |
| CMedicine Ball Shot-Put Throw | 3 × 5/side | — | Rotational Jump |
| D1Copenhagen Plank | 3 × 25 s/side | — | — |
| D2Suitcase Carry | 3 × 30 m/side | — | Side Plank |
WedTransition Speed & Repeat SprintsAbout 47 min · week 1 of 4
| Exercise | Sets × reps | Home gym | Bodyweight |
|---|---|---|---|
| A1Sled Push | 3 × 10 m | Acceleration Sprint | Acceleration Sprint |
| A2Backward Sled Drag | 3 × 15 m | Reverse Lunge | Walking Lunge |
| A3Lateral Sled Drag | 2 × 15 m/side | Banded Monster Walk | Lateral Shuffle |
| BLateral Shuttle Run | 4 × 5-10-5 | — | — |
| CBike Sprint Intervals | 2 × 6 × 10 s on / 20 s off | Jump Rope | Skater Jump Intervals |
| D1Side Plank | 3 × 30 s/side | — | — |
| D2Dead Bug | 2 × 8/side | — | — |
FriUpper Strength, Battles & Shift IntervalsAbout 52 min · week 1 of 4
| Exercise | Sets × reps | Home gym | Bodyweight |
|---|---|---|---|
| A1Barbell Bench Press | 3 × 4 | Dumbbell Bench Press | Push-Up |
| A2Med Ball Chest Pass | 3 × 5 | — | Plyometric Push-Up |
| B1Chest-Supported Dumbbell Row | 3 × 8 | — | Inverted Row |
| B2Farmer's Carry | 3 × 30 m | — | Bear Crawl |
| C1Cossack Squat | 3 × 6/side | — | Towel-Slide Lateral Lunge |
| C2Cable Hip Adduction | 3 × 10/side | Band Hip Adduction | Side-Lying Adductor Raise |
| DRower Intervals | 5 × 45 s hard / 2 min easy | Jump Rope | Skater Jump Intervals |
In-season · defense2 sessions a week (Tue, Thu) · 4-week block · Intermediate
TueStrength MaintenanceAbout 44 min · week 1 of 4
| Exercise | Sets × reps | Home gym | Bodyweight |
|---|---|---|---|
| ATrap Bar Deadlift | 2 × 5 | Kettlebell Deadlift | Single-Leg Hip Thrust |
| BLateral Step-Up | 3 × 8/side | — | Towel-Slide Lateral Lunge |
| C1Barbell Bench Press | 3 × 8 | Dumbbell Bench Press | Push-Up |
| C2Chest-Supported Dumbbell Row | 3 × 10 | — | Inverted Row |
| D1Copenhagen Plank | 3 × 20 s/side | — | — |
| D2Suitcase Carry | 3 × 30 m/side | — | Side Plank |
ThuLateral Power & Hip MaintenanceAbout 40 min · week 1 of 4
| Exercise | Sets × reps | Home gym | Bodyweight |
|---|---|---|---|
| A1Lateral Bound | 3 × 4/side | — | — |
| A2Landmine Rotation | 3 × 8/side | Band Woodchop | Side Plank Reach-Through |
| B1Cossack Squat | 3 × 8/side | — | Towel-Slide Lateral Lunge |
| B2Cable Hip Adduction | 3 × 12/side | Band Hip Adduction | Side-Lying Adductor Raise |
| C1Nordic Hamstring Curl | 2 × 4 | — | — |
| C2Bird Dog | 3 × 8/side | — | — |
Post-season · defense3 sessions a week (Mon, Wed, Fri) · 3-week block · Beginner
MonHips & Groin RestoreAbout 47 min · week 1 of 3
| Exercise | Sets × reps | Home gym | Bodyweight |
|---|---|---|---|
| A1Hip CARs | 2 × 5/side | — | — |
| A290/90 Lift-Off | 2 × 6/side | — | — |
| B1Side-Lying Adductor Raise | 3 × 10/side | — | — |
| B2Banded Clamshell | 3 × 12/side | — | Side-Lying Hip Abduction |
| C1Single-Leg Glute Bridge | 3 × 10/side | — | — |
| C2Banded Hip Flexor March | 2 × 8/side | — | Lying Leg Raise |
| D1Bird Dog | 2 × 8/side | — | — |
| D2Side Plank | 2 × 25 s/side | — | — |
WedRebalanceAbout 41 min · week 1 of 3
| Exercise | Sets × reps | Home gym | Bodyweight |
|---|---|---|---|
| A1Split Squat | 2 × 8/side | — | Walking Lunge |
| A2Single-Leg Romanian Deadlift | 2 × 8/side | — | Single-Leg Hip Thrust |
| B1One-Arm Dumbbell Row | 2 × 10/side | — | Inverted Row |
| B2Half-Kneeling Dumbbell Overhead Press | 2 × 8/side | — | Pike Push-Up |
| CPallof Press | 2 × 10/side | Band Pallof Press | Bird Dog |
| D1Stability Ball Hamstring Curl | 2 × 8 | — | Sliding Leg Curl |
| D2Suitcase Carry | 2 × 20 m/side | — | Side Plank |
FriAerobic Base, Neck & Upper BackAbout 40 min · week 1 of 3
| Exercise | Sets × reps | Home gym | Bodyweight |
|---|---|---|---|
| AStationary Bike | 1 × 20 min | Jump Rope | Tempo Run |
| B1Neck Isometric Holds | 2 × 10 s each direction | — | Hand-Resisted Neck Isometric |
| B2Face Pull | 2 × 15 | Band Pull-Apart | Scapular Wall Slide |
| C1Deep Squat Pry | 2 × 8 | — | — |
| C2Cossack Squat | 2 × 5/side | — | Towel-Slide Lateral Lunge |
| D1Half-Kneeling Ankle Rock | 2 × 10/side | — | — |
| D2Single-Leg Balance Reach | 2 × 3 rounds/side | — | — |
Goalies
Hockey goalie workouts
The off-season week is Hip Integrity & Lateral Push, Upper & Anti-Rotation Core, Posterior Chain & Groin Resilience and Reactive Quickness & Recovery Flow. In season it drops to 2 sessions a week: Strength Maintenance and Lateral Quickness & Hip Maintenance. Every goalie session in the off-season week includes adductor work. It has 2 barbell lifts against 4 in the forwards’ week.
Off-season · goalies4 sessions a week (Mon, Tue, Thu, Fri) · 8-week block · Advanced
MonHip Integrity & Lateral PushAbout 47 min · week 1 of 8
| Exercise | Sets × reps | Home gym | Bodyweight |
|---|---|---|---|
| ALateral Bound | 4 × 4/side | — | — |
| BGoblet Squat | 3 × 12 | — | Bodyweight Squat |
| C1Cossack Squat | 3 × 8/side | — | Towel-Slide Lateral Lunge |
| C2Cable Hip Adduction | 3 × 12/side | Band Hip Adduction | Side-Lying Adductor Raise |
| D1Copenhagen Plank | 3 × 15 s/side | — | — |
| D2Adductor Squeeze Isometric | 3 × 20 s | — | — |
TueUpper & Anti-Rotation CoreAbout 54 min · week 1 of 8
| Exercise | Sets × reps | Home gym | Bodyweight |
|---|---|---|---|
| A1Half-Kneeling Dumbbell Overhead Press | 3 × 10/side | — | Pike Push-Up |
| A2Inverted Row | 3 × 10 | — | — |
| B1Half-Kneeling Landmine Press | 3 × 10/side | Half-Kneeling Dumbbell Overhead Press | Pike Push-Up |
| B2Lat Pulldown | 3 × 12 | Band Lat Pulldown | Inverted Row |
| C1Pallof Press | 3 × 10/side | Band Pallof Press | Bird Dog |
| C2Side Plank | 3 × 30 s/side | — | — |
| C3Adductor Squeeze Isometric | 2 × 20 s | — | — |
| D1Face Pull | 3 × 15 | Band Pull-Apart | Scapular Wall Slide |
| D2Neck Isometric Holds | 2 × 15 s each way | — | Hand-Resisted Neck Isometric |
ThuPosterior Chain & Groin ResilienceAbout 46 min · week 1 of 8
| Exercise | Sets × reps | Home gym | Bodyweight |
|---|---|---|---|
| ARomanian Deadlift | 3 × 10 | Single-Leg Romanian Deadlift | Sliding Leg Curl |
| B1Single-Leg Romanian Deadlift | 3 × 10/side | — | Single-Leg Hip Thrust |
| B2Reverse Nordic Curl | 3 × 6 | — | — |
| CSide-Lying Adductor Raise | 3 × 12/side | — | — |
| D1Hip Airplane | 3 × 6/side | — | — |
| D290/90 Lift-Off | 3 × 8/side | — | — |
FriReactive Quickness & Recovery FlowAbout 46 min · week 1 of 8
| Exercise | Sets × reps | Home gym | Bodyweight |
|---|---|---|---|
| APogo Hop | 3 × 20 | — | — |
| BSlideboard Intervals | 4 × 30 s / 60 s | — | Skater Jump Intervals |
| C1Drop Landing | 3 × 5 | — | Vertical Jump |
| C2Skater Squat | 3 × 8/side | — | — |
| D1Bird Dog | 3 × 8/side | — | — |
| D290/90 Hip Switch | 2 × 10/side | — | — |
Pre-season · goalies3 sessions a week (Mon, Wed, Fri) · 4-week block · Intermediate
MonLateral Contrast & HipsAbout 49 min · week 1 of 4
| Exercise | Sets × reps | Home gym | Bodyweight |
|---|---|---|---|
| A1Cossack Squat | 3 × 5/side | — | Towel-Slide Lateral Lunge |
| A2Lateral Bound | 3 × 3/side | — | — |
| BRomanian Deadlift | 3 × 6 | Single-Leg Romanian Deadlift | Sliding Leg Curl |
| C1Copenhagen Plank | 3 × 25 s/side | — | — |
| C2Adductor Squeeze Isometric | 3 × 30 s | — | — |
| D1Pallof Press | 3 × 10/side | Band Pallof Press | Bird Dog |
| D2Dead Bug | 3 × 8/side | — | — |
WedReaction & Push-Recover ConditioningAbout 43 min · week 1 of 4
| Exercise | Sets × reps | Home gym | Bodyweight |
|---|---|---|---|
| A1Reaction Ball Drop | 4 × 8 | — | Lateral Shuffle |
| A2Lateral Hurdle Hops | 3 × 6/side | — | Lateral Line Hop |
| BSlideboard Intervals | 6 × 15 s / 45 s | — | Skater Jump Intervals |
| C1Hip Airplane | 3 × 5/side | — | — |
| C290/90 Lift-Off | 3 × 8/side | — | — |
FriStrength Maintenance & RecoveryAbout 48 min · week 1 of 4
| Exercise | Sets × reps | Home gym | Bodyweight |
|---|---|---|---|
| AGoblet Squat | 3 × 6 | — | Bodyweight Squat |
| B1Skater Squat | 3 × 6/side | — | — |
| B2Reverse Nordic Curl | 2 × 6 | — | — |
| C1Half-Kneeling Dumbbell Overhead Press | 3 × 6/side | — | Pike Push-Up |
| C2Inverted Row | 3 × 10 | — | — |
| D1Cable Hip Adduction | 3 × 10/side | Band Hip Adduction | Side-Lying Adductor Raise |
| D2Side Plank | 3 × 30 s/side | — | — |
In-season · goalies2 sessions a week (Tue, Thu) · 4-week block · Intermediate
TueStrength MaintenanceAbout 46 min · week 1 of 4
| Exercise | Sets × reps | Home gym | Bodyweight |
|---|---|---|---|
| ARomanian Deadlift | 3 × 8 | Single-Leg Romanian Deadlift | Sliding Leg Curl |
| BGoblet Squat | 3 × 10 | — | Bodyweight Squat |
| C1Half-Kneeling Dumbbell Overhead Press | 3 × 8/side | — | Pike Push-Up |
| C2Inverted Row | 3 × 10 | — | — |
| D1Copenhagen Plank | 3 × 20 s/side | — | — |
| D2Adductor Squeeze Isometric | 3 × 20 s | — | — |
ThuLateral Quickness & Hip MaintenanceAbout 44 min · week 1 of 4
| Exercise | Sets × reps | Home gym | Bodyweight |
|---|---|---|---|
| ALateral Bound | 3 × 4/side | — | — |
| BSlideboard Intervals | 4 × 30 s / 60 s | — | Skater Jump Intervals |
| C1Skater Squat | 3 × 8/side | — | — |
| C2Reverse Nordic Curl | 2 × 6 | — | — |
| D1Hip Airplane | 2 × 6/side | — | — |
| D290/90 Lift-Off | 3 × 8/side | — | — |
Post-season · goalies3 sessions a week (Mon, Wed, Fri) · 3-week block · Beginner
MonHip Range & Groin RestoreAbout 46 min · week 1 of 3
| Exercise | Sets × reps | Home gym | Bodyweight |
|---|---|---|---|
| A190/90 Lift-Off | 2 × 6/side | — | — |
| A2Pigeon / 90-90 External Rotation Hold | 2 × 45 s/side | — | — |
| B1Side-Lying Adductor Raise | 3 × 10/side | — | — |
| B2Adductor Squeeze Isometric | 3 × 15 s | — | — |
| C1Lateral Step-Down | 2 × 8/side | — | Skater Squat |
| C2Single-Leg Glute Bridge | 2 × 10/side | — | — |
| D1Bird Dog | 2 × 8/side | — | — |
| D2Side Plank | 2 × 25 s/side | — | — |
WedRebalanceAbout 34 min · week 1 of 3
| Exercise | Sets × reps | Home gym | Bodyweight |
|---|---|---|---|
| A1Split Squat | 2 × 8/side | — | Walking Lunge |
| A2Cossack Squat | 2 × 5/side | — | Towel-Slide Lateral Lunge |
| B1One-Arm Dumbbell Row | 2 × 10/side | — | Inverted Row |
| B2Half-Kneeling Dumbbell Overhead Press | 2 × 8/side | — | Pike Push-Up |
| C1Single-Leg Romanian Deadlift | 2 × 8/side | — | Single-Leg Hip Thrust |
| C2Pallof Press | 2 × 10/side | Band Pallof Press | Bird Dog |
FriAerobic Base & MobilityAbout 40 min · week 1 of 3
| Exercise | Sets × reps | Home gym | Bodyweight |
|---|---|---|---|
| AStationary Bike | 1 × 20 min | Jump Rope | Tempo Run |
| B1Deep Squat Pry | 2 × 8 | — | — |
| B2Side-Lying Adductor Raise | 2 × 10/side | — | — |
| C1Quadruped Thoracic Rotation | 2 × 8/side | — | — |
| C2Band Pull-Apart | 2 × 20 | — | Scapular Wall Slide |
| D1Half-Kneeling Ankle Rock | 2 × 10/side | — | — |
| D2Single-Leg Balance Reach | 2 × 3 rounds/side | — | — |
No gym? No problem
Hockey workouts at home.
Every session in our season programs works with bodyweight only or a home gym: each gym lift has a bodyweight and a home-gym swap, and each home-gym exercise has a bodyweight swap. Here is every gym lift in the plan beside both of its swaps.
| Gym lift | Home-gym swap | Bodyweight swap |
|---|---|---|
| Back SquatBarbell | Goblet SquatThe heaviest kettlebell or dumbbell you own, held at the chest. | Skater SquatSame reps on each leg — one leg is how bodyweight stays heavy. |
| Pallof PressCable | Band Pallof Press | Bird DogOn a timed day, hold the reach for the time instead. |
| Barbell Bench PressBarbell | Dumbbell Bench Press | Push-UpFeet up on a step or couch once the reps come easy. |
| Barbell Bent-Over RowBarbell | One-Arm Dumbbell Row | Inverted RowUnder a sturdy table or a bar at hip height. |
| Face PullCable | Band Pull-Apart | Scapular Wall Slide |
| Trap Bar DeadliftTrap Bar | Kettlebell DeadliftThe heaviest bell or dumbbell you own — slow the lowering to make up the load. | Single-Leg Hip ThrustSame reps on each leg, with a one-second squeeze at lockout. |
| Sled PushSled | Acceleration Sprint | Acceleration Sprint |
| Bike Sprint IntervalsMachine | Jump RopeFast skipping for the work interval, easy for the rest. | Skater Jump Intervals |
| Rower IntervalsMachine | Jump RopeWork and rest by the clock — about a minute of fast skipping for every 250 m. | Skater Jump IntervalsWork and rest by the clock — about a minute of work for every 250 m. |
| Cable WoodchopCable | Band Woodchop | Side Plank Reach-Through |
| Stationary BikeMachine | Jump RopeEasy skipping for the same time, in rounds if you need them. | Tempo RunAn easy jog for the same time — in place works. |
| Front SquatBarbell | Goblet SquatHold it high on the chest — the same upright torso as the front squat. | Skater SquatSame reps on each leg — one leg is how bodyweight stays heavy. |
| Cable Hip AdductionCable | Band Hip Adduction | Side-Lying Adductor Raise |
| Hang Power CleanBarbell | Medicine Ball Scoop Toss | Vertical JumpEvery rep max intent, full reset between. |
| Half-Kneeling Landmine PressBarbell | Half-Kneeling Dumbbell Overhead Press | Pike Push-Up |
| Landmine RotationBarbell | Band Woodchop | Side Plank Reach-Through |
| Lateral Sled DragSled | Banded Monster WalkBand above the knees — cover the distance in long lateral steps. | Lateral ShuffleStay low and push out of every step for the distance. |
| Backward Sled DragSled | Reverse LungeDumbbells in hand, reverse lunges for the distance. | Walking LungeWalk it backwards — reverse-lunge steps for the distance. |
| Lat PulldownCable | Band Lat Pulldown | Inverted RowUnder a sturdy table or a bar at hip height. |
| Romanian DeadliftBarbell | Single-Leg Romanian DeadliftSame reps on each leg. | Sliding Leg CurlThree seconds to slide out — the slow half is the hamstring work. |
Leg days
Hockey leg workouts.
Skating is single-leg and lateral, so the leg days lean on split squats, lateral lunges, hinges and jumps as much as the squat. In the off-season week, these sessions are two-thirds leg work or more:
Once it’s open
Every session runs the same way.
- 01
Everything is prescribed
Warm-up to cool-down: every exercise with its sets, reps, rest and a coaching note.
- 02
Log it as you go
Weight, reps and effort for each set. The clock starts with your first set, and the rest timer with every one after.
- 03
Last time, on the row
Your numbers from the last time you ran the session sit beside each set, and repeat in one tap.
- 04
Saved to your history
Finish and save, and the session lands in your history — with any personal records called out.
FAQ
Off-ice training, answered.
What is off-ice hockey training?
Off-ice training, or dryland, is the strength, power, speed and conditioning work a hockey player does away from the rink. Every session in this plan is off-ice and written for hockey: single-leg and lateral strength, the groin and hips, rotational power for the shot, and conditioning shaped like a shift.
Is dryland training the same as off-ice training?
Yes. Dryland is what many teams call off-ice training. This plan uses the term off-ice, but it is the same work, whether you do it in a gym or at home.
How many days a week should hockey players train off-ice?
This plan runs 4 sessions a week in the off-season, 3 in the pre-season, 2 in season and 3 in the post-season. A new plan starts the off-season on Mon, Tue, Thu, Fri and the in-season on Tue and Thu.
What does a hockey workout plan look like over a season?
Four blocks, one per phase. Off-season (May–Jul by default): 8 weeks of 4 sessions a week. Pre-season (Aug–Sep): 4 weeks of 3. In-season (Oct–Mar): a 4-week block of 2 sessions a week. Post-season (Apr): 3 weeks of 3. Forwards, defense and goalies each have their own version of every block.
Can I do these hockey workouts at home?
Yes. Every session in our season programs works with bodyweight only or a home gym: each gym lift has a bodyweight and a home-gym swap, and each home-gym exercise has a bodyweight swap. The at-home table on this page lists every gym lift in the plan beside both of its swaps.
What should goalies do for off-ice workouts?
Goalie sessions are written separately from the skaters’. The off-season goalie week is Hip Integrity & Lateral Push, Upper & Anti-Rotation Core, Posterior Chain & Groin Resilience and Reactive Quickness & Recovery Flow, with adductor work in every session and 2 barbell lifts in the week against 4 for forwards. Every phase has its own goalie block, listed in the goalie section above.
What is a good hockey leg workout?
In this plan, the forwards’ off-season Lower Power & Squat Strength session is a leg day. Week 1 is Box Jump 4 × 3, Back Squat 3 × 10, Rear-Foot-Elevated Split Squat 3 × 10/side, Banded Hip Flexor March 3 × 12/side, Copenhagen Plank 3 × 15 s/side and Pallof Press 3 × 10/side. Defensemen and goalies have their own leg days, listed in the leg workouts section.
Is this hockey workout plan free?
Yes. Create a free account and you get a year-round plan for your level and position that moves with your season, ready when you finish sign-up. Junior, college and pro players train in the blocks on this page; high-school players use Foundations in the off-season and these blocks the rest of the year, and youth and adult-league players get programs of their own.
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built for your position and season.
A year-round plan for your level and position that moves with your season, ready when you finish sign-up.