Since the 1970s, hockey players have used dryland training to improve conditioning and skills for ice hockey. While skating is a huge part of the game and never can be ignored, players can develop leg strength and core strength and improve their overall skills with dryland drills.
Quick Feet Speed Drill
Use the speed ladder to help your skaters build quicker feet. To help more explosive muscles in your lower leg, spread the rope ladder on the gym floor. Start with one foot inside the ladder and the other foot outside the ladder. On the coach's whistle, the player takes his outside foot and puts it inside the ladder and then takes the foot that was in the ladder and puts it outside the ladder. Then that foot goes into the next ladder hole and he continues to follow this pattern until he reaches the end of the ladder. Do this drill as quickly as possible and go through the ladder at least three times per practice to build speed and endurance.
One-Time Shooting Drill
The one-time shot is one of the most dangerous shots in hockey. When a player shoots a one-timer, he takes a slap shot on a pass that is sent to him without stopping the pass. This can be nearly impossible for the goalie to stop when it goes to one of the four corners of the net because the shot comes so quickly. In this drill, a coach passes five consecutive pucks -- one at a time -- to the shooter, who fires each one on goal. Make sure each player does this drill at least twice per practice session.
Hockey Obstacle Course
This dryland drill helps build skill and is fun for all players. Have players do four separate tasks to increase conditioning and skill building. In the gym, have players run to the free throw line and back and then to midcourt and back. Then the player picks up his stick and stick handles a street hockey ball or puck around five athletic cones as he uses both his forehand and backhand. Then he passes six pucks to targets at various distances on the right and left sides of the gym. Then he goes into the slot area and fires five pucks in rapid succession at a net with a cutout in front of it. The cutout has openings at the top right and left corners, the bottom right and left corners and the 5-hole. Keep track of everyone's time and success level at passing and shooting. Make sure every player gets one practice run and one more for competition.
Stick Handling
Hockey players can improve their stick handling by using a tennis ball or a hockey ball on dry land. Set up a series of athletic cones about five feet apart. Stick handle to the right of the first cone, the left of the second and the right of the third, and continue in that pattern until you reach the last cone. Repeat the drill in the opposite manner by dribbling to the left of the first cone, the right of the second, and so on in the same manner. Make sure you keep your head up to develop your stick-handling ability.
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