Hey Hockey fans and players,

Today’s hockey dryland workout is going to put you on a treadmill or open field for about 15 minutes to obtain a cardio/leg workout. It’s a very simple workout that will work on your hockey leg strength, hockey balance, and hockey conditioning.

Cardio and Legs:

To start this hockey off ice training you’ll want to warm up your entire body. This can be done on your own by choosing your favorite warm up routine but if you need a few options to help get warmed up try some jumping jacks, high knees, butt kicks, and some high jumps. If I’m working out with a partner sometimes I will bring a football out to the field and just throw some different routes and patterns back and forth to each for about 5 minutes to get our heart rate and body warmed up for the dryland workout.

Drill:

This drill can be done on a treadmill at very low speeds(1mph-2mph) or on a large field or track. The drill consists of 4 different movements to help workout your lower body.  The movement are the following:

• Hockey lunges (45 degree step if not on treadmill)
• Side Shuffle(right foot first)
• Side Shuffle(left foot first)
• Jog/Run

You will perform each movement for a minute straight. You’ll want to perform each movement 3-5 times. (Meaning a 12-20 minute workout).  You’ll start by performing your hockey lunges for a minute. Be sure to keep your back straight and your lunges low to the ground. You’ll want to get the full stretch out of your lunge and make sure your knee doesn’t go over your toe to maintain proper form.

Next minute you will perform a side shuffle(right foot first). Make sure to stay low in your stance and to have a wide base when shuffling. This should work your groin, hamstrings, and hip flexors which are all great hockey muscles. After a minute switch your lead foot to make sure your body is staying even in it’s workout.

The last part of the movements is a jog/run. You’ll want to obtain the highest pace possible without hurting yourself. The run is to get your heart rate up and to simulate a long hockey shift. Run for a minute at your highest speed and then start your movements over again starting with the lunge.

You’ll want to do each of these movements 3 to 5 times without resting.

This is a great quick hockey dryland workout that you can do once a week to stay in shape during the summer months.

If you have a great summer workout please email thor@hockeytrain.com and your workout will get posted our blog.

This year I’m predicting a battle between The New York Rangers and the Los Angeles Kings, which could draw even more attention than last years Stanley Cup Finals. The New York Rangers have a fairly young team playing under a firey coach John Tortorella. The Rangers have been playing with speed, grit and determination all season long. I find it fun to watch such a highly skilled team play with such heart and soul. Watching their young Captain Ryan Callahan block shot after shot. You have stars such as Richards and Staal willing to kick, scratch, and bleed for a W. There is no doubt that if the Rangers make the finals it because of their team effort and overall skill. Not to forget about the great goaltending of Henrik Lundqvist.

The LA Kings have been tearing up the playoffs as an 8 seed. Greatest thing about the NHL playoffs is the turmoil that’s created in round 1. The Kings have been a force since entering the playoffs. The Kings are a very talented team and have also established themselves as a favorite to win the cup since destroying the Canucks in round 1. Players such as Captain Dustin Brown, Kopitar, and Dustin Penner have brought their A game and skilled forwards from the Flyers, Richards and Carter have added pop to this team. It doesn’t hurt that Jonathan Quick has been playing like the best goalie in the NHL since playoffs have started. If the Kings can carry their momentum forward over the Coyotes it will be a hard task for whoever runs into them in the finals.

Overall, I think the Kings will roll out of the Playoffs as the Cup holders. So much momentum, great goaltending, and highly skilled players led by a young determined captain. I’m hoping the finals can be a competitive series go to game 7 and top last years finals! Now time will only tell!

Hockey Sticks: Adding Grip to Your Hockey Stick

Are you looking to add a little grip to your hockey stick shaft without having to buy the more expensive version of your favorite hockey stick? If so, I have a few ideas that may or may not work for you. As a collegiate hockey player I have seen my share of sticks and many variations of how players prep them before they get ready to play the great game of hockey.

The first option I would recommend to add grip to the shaft of your hockey stick is to use your roll of hockey tape to make a spiraling formation down the length of the hockey stick(like a candy cane). It’s your choice on how long to make the spiral and you may need to feel out what you like best by trial and error. This was my preferred way to add grip to my hockey stick. I would normally start about 8-12 inches below my knob and continue down the hockey stick until I reached the point of where I might choke down on my hockey stick to take a slap shot. This method may need to be redone season to season or month the month depending on the wear and tear you put on your stick, but I always found it the best way to add grip to my hockey stick while playing.

Another great option to adding grip to your hockey stick is by making a tape stick or tape ball with normal hockey tape. An easy solution to make one of these is to find a hockey plug and wrap the hockey tape around the object, sticky side out. You’ll want to continue to wrap the hockey tape around the plug until about half the roll is gone. Once done you can take apply the taped plug by gently rubbing the hockey stick with the reversed side of the hockey tape. The sticky side of the hockey tape will apply a coating to your hockey stick that will help with the grip. With this method you can continue to rub the hockey stick with the taped plug until the correct amount of grip is on your hockey stick shaft. Make sure to keep the taped plug so you can add more grip when needed. This is a great hockey tool to have in your bag, because it will allow you to make little adjustments to your hockey stick when needed. It will also help you make friends on the team as they will ask you to use your new hockey tool to apply to their hockey stick.

There are other ways such as hair spray and other substances to spray on your hockey stick but I’ve never personally tried those methods so it’s tough for me to give an opinion on those styles. This blog was directed at those who are looking to improve their hockey sticks and hockey skills. Feeling good and having extra confidence on the ice can go a long way when playing the game of hockey. Hope these little tips help!

Now  you see it, now you don’t.

The toe-drag is without a doubt, hockey’s version of sorcery! Show the defender the puck, and then take it away.  Move the puck out, and then take it back in.

It’s a skill of great importance in those high traffic areas where a number of other players may be trying to take the puck away from you.  It’s a skill that all the great stickhandlers have, as you need to be able to do more than just move the puck from side to side.

But how do you learn it?   How do you master your stickhandling at such a high rate of speed?

We here at Hockey Train have the tools to help.

Using your top hand to roll the toe of your stick over the puck and be able to move it back and forth and a high rate of speed is not a skill that you can develop in a day, so we at first recommend you start with off-ice stichandling drills.

Practice the motion and feel of rolling your top hand and placing the blade of the stick over to cup the puck by using one of our hockey stickhandling and shooting boards.

Ramp up your off ice stickhandling toe drag, by using our stickhandling ball on your shooting board.

By using our Swedish Stickhandling Balls you’ll develop the soft and quick hands that you need to execute the toe drag and that you need to catch the puck and move it in whatever direction you want it to go.

And as you’ll be doing more than just moving the puck back and forth when you toe drag, you’ll need a hockey stickhandling aid that challenges you to do new challenging things with the puck.

That is where our Stickhandling Snake comes in. As the longest hockey stickhandling aid on the market and as a device that is fully adjustable to form different shapes and obstacles, it is the perfect stickhandling tool for helping you master the toe drag.

USA Hockey has many stickhandling training drills that you can work on to help you improve your toe drag and other stickhandling skills.  Don’t get bored with hockey training so make sure to try new stickhandling drills and us different stickhandling balls to keep yourself entertained. Hockey is a game of creativity, so have fun with it and don’t be afraid to think outside the box!

Get started today!

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STICKHANDLING SNAKE

Think about the times you stickhandle on the ice.  Are your opponents coming straight at you? Are all of the angles 90 degrees?  Of course not, which is why the stickhandling snake is among the most valuable hockey stickhandling aids.  When you do off ice stickhandling drills with the stickhandling snake, you can arrange it in a wide array of configurations, from simple to complex.

You can simply straighten out the snake and work in a straight line back and forth, or you can put it in a circle and remain stationary while stickhandling in and out of the circle in different angles.

This makes the stickhandling snake one of the most useful hockey stickhandling aids because you can work on your skills while pinned against the boards or in a tight space in the corner.  You aren’t always moving quickly during a hockey game, so it’s important to practice stickhandling drills in tight spaces.

The stickhandling snake can also be curved back and forth, hence the name, enabling you to practice stickhandling at different angles while moving.  Further, you can perform both on and off ice stickhandling drills with the stickhandling snake, which is versatile in where it can be used given that it is portable and flexible.

When on ice, you can use a traditional puck, while you have options for your off ice stickhandling drills.  The stickhandling snake can be used with a Swedish stickhandling ball, an off ice puck or a steel ball.  However, the Swedish stickhandling ball is the most common aid used.

The swedish stickhandling ball is a wooden ball that has a similar weight to a puck and don’t bounce too hard off of the stick like a golf ball or rubber ball does.  The Swedish stickhandling ball moves quickly on a variety of surfaces and helps to develop strong, fast hands and wrists.

HOCKEY DRYLAND TRAINING: Balance and Endurance

As a hockey player, you can reach your full playing potential by incorporating hockey dryland balance and endurance training into your off ice and off season training to be stronger on the puck and in the corners. This dedication to your conditioning will allows you to reach your full potential.

There are many off ice hockey dryland training products and an assortment of hockey dryland training equipment that will help you improve your balance and build your endurance. Be sure to look to professionals to learn how to take your game to the next level and be sure to include both aerobic and anaerobic workouts in your off ice hockey dryland training.

The movement in sled pushing drills for example, is anaerobic as long as you use heavy loads over a short distances. Pushups and pullups are also anaerobic exercises and although they don’t follow the same movement patterns found in the game, by incorporating them into your dryland training for hockey, they will provide the upper body strength that translates into strong stickhandling skills and a mean slapshot.

Running is a great example of aerobic exercise that relies on the aerobic metabolism of fats and the breakdown of muscle proteins to create a level of endurance. This ice hockey dryland training will translate into the power and endurance you need the next time your 2-minute shift comes at a key point in the game.

The key to great hockey skills is to be able to change directions quickly and powerfully. The 8ft hockey slideboard is a great hockey training tool for players looking to increase their core power. The movement will strengthen those muscles that are necessary to make great moves and working on a 8ft hockey slideboard will give you the power and skating speed to get out of a tight situation.

Pushing beyond your own boundaries each time you practice is a great way to increase your foot speed both off and on the ice. The Speed Ladder and Speed Hurdles are the hockey dryland training equipment that will improve foot speed and the Super Sling Shot bungee system is an excellent hockey tool to improve quickness.

When you are working the puck along the board and in tight situations, your agility will help you beat your opponents and avoid stick and body checks. Products like Combobble Board and the Hockey Warm Up Kit system will make you lighter on your skates and give you the coordination to stay on your feet.

As your overall fitness improves, so too will your balance, but if you want to add to your hockey slideboard drills, then the Hockey Balance Beam and Combobble Board will give you additional dryland training for hockey in this important hockey skill set you should train.

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Developing hockey speed does not happen overnight. For some hockey players it may take years to develop better hockey speed due to several factors:

• DNA and age are the major components. When training to get faster, players need to focus on explosiveness and power. Proper off ice training methods include squats, jumps, and sprints. In order to maximize your training sessions for speed, athletes need to perform these exercises at a high level.
• Hockey players should have a solid foundation of strength training in order to minimize potential injury and maximize potential speed gains. Try to develop a training program that is progressive and balanced allowing adequate rest in between sessions for recovery.

Tip:

• Train with a good friend or team mate. Accountability is key to development.
• Locate areas for your training sessions: backyard, garage, football field, gym etc.
• When training keep it hockey specific. Simulate game situations.

Practice Drills:
The following hockey training aids will help you create a unique training course. Plyo Hurdles, Plyo Tubes, Speed Hurdles, Agility Cones. Set up your course so that you will be able to complete the following exercise programs.

Warm Up: 5-10 Minutes – choose one of the following three options:

• (1) 30 yard build-up sprints, minimum rest, stretch between sprints.
• (2) 30-60 yard sprint (70%) to stretch out stride, stretch between sprints.
• (3) Jumps, slow lunges, high leg kicks, stretch in between.

Sprints: Perform 12-15 Sprints of your choice 2-3 times per week:

• Explosive races: 20, 30, 40 yards (Start every 45-75 seconds)
• 3 squat jumps and sprint 30 yards immediately (Start every 60 seconds)
• Lean / fall in direction of sprint, then sprint 30 yards (Start every 45-60 seconds)
• Sprint – endurance 90 – 150 yards (Start every 2 – 3 minutes)
• Uphill: explosiveness 30 yards (Start every 60-90 seconds)

Jumps: Single leg and double leg. Perform 2 – 3 times per week after completing sprint exercises. All jumps should be at maximum strength, rest 1 – 2 minutes between sets:

• Log Jumps: Jumping over Plyo Hurdles back and forth (20 seconds)
• Heiden Jumps: Side to Side = balance + power, softer surface makes balance difficult, safer for joints (3 sets X 14 (7 each way)
• Alternate Leg Jumps: Weight on front leg, soft surface for balance and core stability (3 sets X 14 (7 each way)
• Two – Legged Squat Jumps: No weights, focus on 90 degree knee bend (3 sets X 6)
• Squat Jumps With Plyo Tube: Change from heavy to medium to light weight (3 sets X 5)
• Two Legged long Squat Jumps: 90 degree knee bend, jump as far as you can!! (3 sets X 5)

Note: a workout that does not change periodically and progress is one that will lead to fatigue and burnout.

How To Properly Prepare For Playoff Hockey: A guide for coaches, players and parents.

As you near the end your regular season schedule, it is important to get properly prepared for playoff hockey. Playoffs typically start in early February or they may have already started. Major upsets are common and teams that are not focused mentally and physically will be eliminated. Coaches, players, and parents need to prepare for these emotional and stressful games in order to have success. Coaches need to create a sound game plan and inform their team about the top players on opposing teams. Ideally coaches will be able to do some research into the other teams stats and identify the jersey numbers of the top players.

Coaches

During playoff hockey it is much easier to prevent goals versus scoring them. Prepare your team by informing them about the scoring ability of opposing teams. If you are a lower seeded team convince your players to buy into preventing goals. If you can prevent your opponents from scoring you may only need to score one goal to win!

5 Hockey Coaching Tips For Playoff Hockey

1. Play sound defensive hockey in the neutral and defensive zones.
2. Limit the oppositions quality shots on goal.
3. Stress the importance of backchecking and being prepared for quick breakouts.
4. Use a 1 or 2 man forechecking system to ensure you limit odd man rushes.
5. Focus on your teams strengths, prepare a game plan suited to them.

Players
Start preparing by focusing on what you do when you don’t have the puck. On offense, you must continue moving into open space. Learn from watching your favorite NHL player and you will see that they are always looking for an opening and when they recieve the puck they fire off a quick shot. Play solid in the defensive zone. Discuss with your linemates your responsibilities prior to stepping onto the ice. Go hard everytime you touch the ice, play with intensity and aggressiveness. Win loose puck battles and remember that the goal you prevent might end up being the one that wins the game!

5 Hockey Player Tips For Playoff Hockey

1. Be prepared for a more physical game.
2. Win loose puck battles in both the offensive and defensive zone.
3. Shoot the puck. You will never score on a shot that was never taken.
4. Use your body to protect the puck.
5. Make smart decisions when you have the puck, dump it in if you are tired.

Parents
Understand that playoff hockey is a different game. There is more hitting and goals are much harder to come by. Let your son’s or daughter’s know that they have done a good job if their line does not get scored on. If their line gets a goal it is an added bonus. Prepare your child for the emotional roller coaster that is playoff hockey. Ensure they are eating well and getting the rest that is essential to being properly prepared.

-Hockeytrain

Quick Release- Joe Sakic

Shooting: Quick Release

We have all witnessed the sniper who can shoot a puck past a goalie at speeds of up to 100 miles per hour and for many hockey players who have wanted to imitate this quick release shot at comparable speeds with great accuracy, it is the off ice drills that lead to the skills to help your overall performance.

Practicing quick release skills has never been easier than with the use of the hockey One Timer Passer which easily attaches to the ice hockey shooting board or hockey floor tiles. This perfect training device created to develop hockey passing and shooting techniques off the ice, throughout the year will take your shooting skills to a new level.

With a finely tuned quick release you will increase your ability to score because when you become quick enough you can use other players as screens before they can get into position to block the shot. Shooting with a quick release may also surprise the goalie and doesn’t give him time to get his feet set to stop the puck.

The One Timer hockey passing training aid is also an excellent way to develop great hockey hands also known as soft hands. If you become a player with hockey hands you will be a great asset to your teammates because your hands are free of tension when you are carrying the puck, receiving a pass, stick handling and in particular shooting and scoring. Improving these skills will make you a star with you teammates who will find confidence in sharing the ice with you and your ability to give and receive passes.

The slap shot is one of the hardest shots in hockey and is usually only available to a player when he has time to wind up for it. All of your off ice hockey shooting drills will lead to increased slap shot power and accuracy, a quicker release, and most importantly your goal scoring ability. These hockey skills will be developed by the One Timer hockey training aid. The device comes with a replacement reflex band and two self-tapping screws/clap to easily attach to the hockey shooting board and its large 48” X 96” surface that provides plenty of room to work on and improve all your hockey skills.

Score More Break-a-way Goals

A player on a break-a-way increases scoring odds by:

Skating toward the net at an off-angle, instead of straight up the middle.  If a player has time to do this in a game it may pull the goalie off their angle, and as the skater moves toward the center the goalie may lose track of where the net is.  Player should carry the puck on the forehand, ready to fire at anytime.  This tells the goalie that the player has two options: shoot or deke.  As the player reaches the hash marks, the decision process is made simple in this order:

1. If you see an opening, then shoot and stay in front of goalie for a rebound.
2. If you don’t see an opening, then fake shot and deke.

For the shot option, the common openings to look for are 5-hole, low stick side, above the glove shoulder. For the fake shot and deke option, the first deke to the backhand side should open enough net to score.

Tip:

Keep eyes up at all times on the shot and/or deke. Players lose sight of the holes when looking down at the puck.

Practice Drill:

Stand 10 feet in front of the net, use shooting tarp at home and practice the shot or deke with your eyes up, taking dead aim with your shot. The more accurate your shot is, the more confident you will be in taking the shot. The more you practice the fake shot & deke move at home, the more likely you will be able to execute the move successfully in the game.

Remember, always keep your head up when you’re taking a hockey shot, making a hockey pass, or stickhandling around an opponent. Having your head up leaves you with multiple options which always makes you more dangerous as a hockey player.

-Hockeytrain