Speed and Agility for Hockey players - Part 4

Posted by Eric Hofmann on Thursday, March 6, 2014 Under: Health and Fitness blog

Moving into the second phase of our off season training for a hockey player. The most important phase in my eyes, speed & agility training. In Part 1 we discussed what to do when transitioning into the off-season along with a strength/size training program to get started. Part 2 we discussed a sound stick-handling program & in Part 3 we went over a sound power-shooting program. Today in Part 4 we will discuss the importance of a speed & agility program for a hockey player in the off-season.

First, I would like to lay out a rough time-table of what this off-season training program would look like. Obviously everyone's will be different depending on what league you play in, how far in the playoffs you go, when training camps are, when main camp begins, etc. With that in mind use the spacing between each training phase - rather than the actual dates. With that said below is a sample Off-season training time-table:

  • March 15th
    • End of season.
  • March 16th
    • Off-season officially begins.
    •  4 weeks of rest begins.
  • April 15th
  •  June 7th
    • End of Phase I - one week rest from resistance training.
    • Stickhandling/Powershooting continues.
    • On-ice training begins (camps,practice,etc). 
  •  June 15th
    • Phase II begins Speed & Agility training; Strength maintenance program. (See below)
    • Stickhandling/Powershooting program increases to 4-5 days a week.
    • On-ice training (camps,practices, etc) are in full swing.
  • August 1st
    • End of Phase II - one week rest from ALL training.
  • August 8th
    • Phase III begins Conditioning and Maintenance program. (See Part 5)
    • Stickhandling/Powershooting program 1-2 days a week.
    • On-Ice training; as much as possible.
  • September 1st
    • Main Camp begins.
    • Off-Season officially complete. 

Ok, with this time-table in mind. You are starting to get the picture of how this all comes together now. Moreover, how critical each training phase is of the previous phase. If you do not focus and take each training day serious. You are missing valuable time to get the most out of your off season and building yourself up for the maximum potential of the upcoming season. Furthermore, I hope this illustrates how vitally important it is to rest for those 4 weeks immediately after the season. As you can see in the above time-table you quite literally do not have any time for rest - as this program brings you right into, Main Camp of the upcoming season.

Now getting into Phase II - Speed & Agility. This program is to be done in conjunction with your resistance program in the weight-room from Phase I. However your rep ranges change dramatically from low reps/heavy weight to high reps/low weight. The idea here is to begin to sculpt out your new body mass you just acquired from Phase I. With that said, you will want to train 3-4 days a week with your Speed/Program. And, 4-5 days a week with your resistance program. You can even begin to turn your resistance program into circuit training for more of a sweat and elevation of your heart rate. The goal of your speed & agility program should be to train every other day. There are two separate speed & agility programs shown below - ideally you would want to alternate between the two. 

Phase II - Speed & Agility; Alpha Day

*After a small 5-10 minute warm-up including stretching.

  • Forward Lunges @ 25 yards
  • Backward Lunges @ 25 yards
  • Side-Steps @ 25 yards (each direction)
  • Caricoa @ 25 yards (each direction)
  • Forward Skip's @ 25 yards
  • Back Pedal @ 25 yards
  • 180 hop @ 25 yards
  • Bunny Hop @ 25 yards
  • Build Up @ 50 yards x 2
  • Normal Squat @ 50 reps
  • Narrow Squat @ 50 reps
  • Sump Squat @ 50 reps
  • Squat Jumps @ 50 reps
    • Quick Feet x 10 reps
    • Gumbys x 5 reps
    • BB Dub (short) x 10 reps
    • DDR x 10 reps
    • BB Dub (long) x 10 reps
    • Side-Step x 5 reps (each direction)
  • 1.5 mile run
    • Sprint Interval(s)

Phase II - Speed & Agility; Bravo Day

*After a small 5-10 minute warm-up including stretching.

  • Forward Lunges @ 25 yards
  • Backward Lunges @ 25 yards
  • Side-Steps @ 25 yards (each direction)
  • Caricoa @ 25 yards (each direction)
  • Forward Skip's @ 25 yards
  • Back Pedal @ 25 yards
  • Skate Hops @ 25 yards
  • 180 hop @ 25 yards
  • Bunny Hop @ 25 yards
  • Build Up @ 50 yards x 2
  • Normal Squat @ 25 reps
  • Narrow Squat @ 25 reps
  • Sump Squat @ 25 reps
  • Squat Jumps @ 25 reps
  • 3 Cone Drill x 7 reps (each direction)
  • Zig Zag's x 5 reps
    • Forward
    • Backward
    • Transition
  • 10 yard Sprint x 5 reps
  • 20 yard Sprint x 5 reps
  • 30 yard Sprint x 5 reps
  • 40 yard Sprint x 5 reps
  • 50 yard Sprint x 5 reps
  • 100 yard Sprint x 2 reps
  • 1.5 mile Cool-down

*During the sprint portion of the program. It is important to focus on quick feet to begin each sprint then transitioning into long powerful strides. It is also equally important to take up to a 2-minute break between each rep, focusing on controlling your heart rate. 

This training for speed & agility should be done in conjunction with your weight room program from Phase I with altered weight/reps along with an increased frequency training of your stick-handling and powershooting program. 

It is highly recommended to be consuming 1 gallon of water daily during this training phase. Along with consuming 35-50 grams of Protein within 30 minutes of completing each workout.

If you have any questions please feel free to contact me at: performancetraining24@gmail.com - Look for Conditioning - Part 5 to be posted within the next 7 days. Best of luck! Remember, this is a "general" hockey off-season training program. The best programs are the ones made specifically to you. Including weight room, nutritional, supplemental, specific rep ranges, etc. We offer all of that specifically to you via our e-Training programs. Visit our PT Online Training page for more information. Best part is we can work with you anywhere, anytime, via online.

In : Health and Fitness blog 

Tags: speed  agility  hockey off-season  training  strength 
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