Hockey Dryland Training: Drills to Add to Your Practice Sessions

Being a good hockey player doesn’t come from just putting on the skates and shooting some pucks around. It requires a lot of mental and physical discipline from every player on the team, even when they are not on the ice. That is where hockey dryland training drills really come in handy. They keep the players in peak physical condition day in and day out, all year long.

Off ice Hockey training program

Hockey dryland training is aimed at improving five major areas of physical development. The first of these in increasing the stability of each player. Stability not only in the core but also in the hips, knees, ankles, and shoulders. The hockey training program also improves full-body strength, flexibility in the hips, speed, and stamina to last longer when out on the ice. That is why it is so important that you include this hockey dryland training drills in your hockey training program.

90/90 Hip Stretch

This drill is incredibly good for improving hip mobility and should be included in every training session. It involves extending your lead leg directly in front of you in a 90-degree bend. Extend your other leg out to your side and have the inner thigh resting on the floor with the leg bent at a 90-degree angle as well. Then, simply extend your back and attempt to get your belly button to directly over your front knee.

Bird Dog

It might have an odd name but this exercise is incredibly important for developing a player’s core strength, which is vital to being in peak physical condition. To do a bird dog exercise, simply get on your hands and knees and simultaneously extend one of your legs back while your arm on the opposite side of your body extends straight forward. Then bring them back down and alternate the arm and leg that get raised upwards.

Skater Squat

Another great exercise for improving core stability is a skater squat. This involves grabbing two light free weights and standing on one of your legs with the other leg raised behind you until it is at a 90-degree angle. Hold your arms straight out in front of you while still grabbing onto the weights and slowly begin to lean forward while keeping your weight in the heel of your planted foot. Make sure to keep your spine in a straight position while you begin to slowly bend your front knee until your back knee reaches as low as it can go. Then slowly return to your starting position and switch legs.

If you are interested in improving your hockey performance with one of our trainers, contact us here at NTC or give a session a try for free.

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