Bodyweight Hockey Speed Workout [Limited Space Off Ice Training] πŸ’


– What’s up hockey players? Coach Garner here from hockeytraining.com. In this video, I wanna run you through
a body weight only, no equipment needed, limited space speed workout that you can do practically anywhere and still become a way faster
hockey player on the ice. How it’s gonna work, is we’re gonna break this thing up into three different supersets. And there’s a lotta logic
behind how we’re doing this. Superset number one, we’re gonna focus on
vertical power output. Superset number two, we’re gonna focus on
horizontal power output. And superset number three, we’re gonna focus on full
body kinetic chain work. Reason why we’re doing this, is vertical power is different
than horizontal power, is different than kinetic chain work. Vertical power, as
suggested by the research, helps hockey athletes with explosive speed and acceleration. See, a lot of people don’t know, speed is separated into
many different categories. Your starting speed, your top speed, your acceleration, your deceleration. A lot of these things are
different trainable qualities, so we have to know what
exercises train what quality so that we can make hockey athletes not just fast in one area,
but fast in all areas. So that first vertical power
component of this superset is gonna help you with your explosiveness, so your starting speed, and your acceleration so you
can get up to your top speed at a faster rate than
the opponent beside you so you can blow by ’em
and get to the puck. That’s our first superset. Second superset’s focusing
on horizontal power, which as suggested by the research, helps hockey athletes with their top speed and their deceleration. So where that first one was
acceleration and starting speed, the second superset is top
speed and deceleration. So now, your true, what’s
known as your limit speed, becomes higher. You become a faster hockey player when you’re given a runway
to get to that top speed. But you might be confused, this a second component within this horizontal power superset is associated with deceleration. Deceleration’s wildly
important for hockey athletes. It’s gonna allow you prevent injury, ’cause one of the top things that gives hockey athletes injury is high velocity direction change. When you’re trying to go
very fast into a movement, and you don’t have the
decelerative strength to be able to deal with that. So deceleration helps you prevent injury, but deceleration’s the number
one quality for agility. You need to be able to stop start. Stopping’s the first thing that you do when it comes to agility. Your stop start speed
has to be wildly fast if you want to be the most agile opponent out on the ice. So this second superset is
important for deceleration and for your top speed. Our third superset is all about total kinetic chain coordination. So we’re gonna finish with some good fat-burning conditioning, but combining both horizontal
and vertical power together in one sequenced movement
so that the whole organism as a whole can get
connected with those type of athletic qualities and those
type of movement patterns. ‘Cause you need to do it
in order to practice it for it to get a real
result out on the ice. So, our first superset
is gonna be a combination of split squats in to return stances, and then quarter squat into squat jump. Split squat in to return stance is simply a split squat jump, if you’re familiar with split squat jump, this would just be here. But our split squat to return stance, my leg’s gonna drive up and get back. Drive, back. Drive, back. That’s the split squat into return stance working on our vertical
power and coordination. Since that’s a little
bit harder than it looks. Next exercise is the quarter
squat into squat jump. So think of this as just loading up twice. I wanna increase the time under tension on the muscles that are gonna allow you to be more explosive out on the ice. So quarter squat, and then squat jump. Quarter squat, squat jump. That’s what we’re gonna be doin’ for those first two exercises. You’re gonna perform three per
leg on the split squat jumps, and then eight total for the
quarter squat into squat jump. You’re gonna perform
that for three total sets with 90 seconds rest in between each one, and then you’re done, and we’re movin’ on to
our horizontal power work. Horizontal power work is
gonna be a combination of broad jumps and single leg hip thrusts. For the broad jump, we’re gonna perform six
straight broad jumps. And since we’re workin’
within a limited space, we’re gonna turn around for each one. So I’m gonna be here. I’m gonna do my broad jump. Turn around, back. Turn around, and now back. Notice, I’m extending my hips. I wanted to really demonstrate that. You wanna throw your hips
forward and reach hip extension ’cause that’s horizontal power. Horizontal power is
what we wanna train here to get that different speed quality hockey athletes need on the ice. So we’re gonna perform
six total broad jumps, and then I’m gonna have ya
follow me onto the ground here, I’m gonna go into single leg hip thrusts. Single leg hip thrust is
still horizontal power even though we’re going upwards, ’cause we’re using our
horizontal based muscles for this movement. And it’s also a great mobility exercise for hockey athletes as well, ’cause so many hockey athletes have issues in their groin, hips, and low back. Here, we’re gonna plant
one foot in the ground, hands straight down, back, this foot straight up, and extend from here. We’re gonna perform eight
extensions per side, and fully extend here. Don’t go for speed, don’t try and make this
a conditioning thing. We wanna be extension. Extension. Extension. Okay, that’s how you’re gonna perform the single leg hip thrust, and that’s gonna complete the
horizontal based power segment for this superset. So our first two supersets are done, which brings us to our very last one. Which is a combination of
lateral reaching lunges, and then our mountain climber burpees. The lateral reaching lunge, you’re gonna start in this position, and it’s a real kinetic chain movement. ‘Cause we’re lateral lunging, and then reaching at the same time. Now you can do this body weight, or I can hold two dumbbells, and do this here as well. This is important,
because we’re loading up the lateral muscles that are
so important for skating power, but we’re also reaching, which is giving us decelerative strength in our lower back. And the lower back is
actually the number one injury in the NHL. So we need to make sure we’re strong, stable, and have decelerative
strength back here. So I’m coming back, it’s actually my lower back
that’s decelerating my body. So lunge here, back, lunge, back. Lunge, and back. We’re gonna be doing those
lateral reaching lunges five per leg, before moving on to the
mountain climber burpee. We’re not gonna jump with this one. We’re just gonna be here, down, perform four with our foot actually reaching beside our hands. So here, one, two, three, four. Back up. One. One, two, three, four. Back up. Two. This adds another total
body kinetic chain movement into this workout, but definite conditioning aspect as well. You can probably hear my labored breathing a little bit here. But mobility, ’cause
I’m bringing that foot all the way up beside my hand. Which is great for hockey
players hamstrings, groin, and overall hip range of
motion and pain-free movement. That’s gonna wrap it up you guys. You’re gonna do four rounds of that with 90 seconds rest in between. And that’s a limited space
to no equipment needed speed workout for hockey athletes. When you’ve got vertical
power, horizontal power, and total body kinetic chain movement, specific for hockey
athletes in one workout they can do without any equipment, that’s a very, very, very powerful thing. And a very science based workout that really creates real
results out on the ice. If you want a cheat sheet
version of this workout so you can print it out
and do it yourself at home, click on the link in the description. ‘Cause I’ve already got a
pdf ready for ya to download. If you learned anything from
this video and you liked it, make sure ya give me a thumbs up and subscribe to the channel. And for more information on
hockey training programs, go to hockeytraining.com/programs or just click the link
in the description below. Thanks for watchin’.

11 thoughts on “Bodyweight Hockey Speed Workout [Limited Space Off Ice Training] πŸ’

  1. So is this something in your program that would be done as a lower body speed workout on its own or should we do this along with a weight training lower body workout that I would normally do? (Basically would you do this workout once a week along with a lower body workout on another day once a week or would this replace that?)

  2. Thanks guys! Doing this for 3rd week πŸ™‚ The amount of reps in downloadable Cheat Sheet are different from numbers in comments and differs also from mentioned in video! For me looks like the Cheat Sheet is more advanced as in #3 superset the 20x Lateral Reaching Lunges per leg feels better than 5! πŸ™‚

  3. Im starting this workout now during off ice season, because im not the fastest on the ice, i really hope this works

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