Hockey is an extremely competitive sport. Players must stay in shape throughout the year to maintain an advantage. The cost of ice time makes it impossible for players to work out exclusively at the rink, so devoted athletes complete dryland training to supplement hockey practices. Following a solid dryland training program can improve your cardio and help you become a better conditioned player.
Running
To begin every dryland session, do a warm-up run of about 1,600 meters. Once you have completed that run, do a thorough full body stretch and then run another 400 meters. This type of aerobic exercise improves the function of the cardiovascular system and allows players to recover from lactate buildup more rapidly. While some players choose to run on a treadmill, it is no substitute for heading outside and going for a run.
Interval Training
Since the average hockey shift lasts between 30 and 60 seconds, players should train their bodies to perform at a high level for that length of time. When interval training, you perform a high intensity workout for 30 to 60 seconds, followed by an active rest period of the same length. Begin by sprinting for 30 seconds and then resting for two minutes by jogging at a slower pace. After 12 intervals, try sprinting for 30 seconds and resting for 30 seconds, while increasing the speed of your sprint. Increase the length of each sprint and each rest by five seconds on each interval until you get them both to 60 seconds in length. If you slow down significantly, you can lengthen your rest period until your cardiovascular system catches up.
Plyometrics
Plyometric exercises force players into quick and powerful movements, which improves the player's overall cardio. During dryland training, these exercises include skating jumps, double-leg hops, hurdle jumps and jump-turn-jump repetitions. These exercises incorporate the entire body, making them useful for cardio health and overall endurance.
Stairs
You can improve your anaerobic conditioning by running up and down stairs or hills. When you complete these exercises, your body needs more oxygen than you can produce, so it depends on the calories that you have stored for energy. You want to fatigue your body through this process, as it allows your lactate threshold to improve. Once this threshold improves, you can sustain longer periods of intense exercise, making you a more effective hockey player. Some players run on the inside of the arena, going up and down every flight of stairs along the way. If that proves too difficult, begin by doing five sets of stairs per lap and work your way up.
References
- "Strength, Conditioning and Injury Prevention for Hockey"; Joseph Horrigan, et al.; 2002
- "Complete Conditioning for Hockey"; Peter Twist; 2007
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