– Hey hockey players, coach Garner here from HockeyTraining.com. In this video, we’re
gonna go through a workout to give you hockey-specific endurance. The first exercise in this workout is the dumbbell eccentric box squat. What you’re gonna do
is you’re going to have the dumbbells in both
hands, lower yourself slowly for three to four seconds
before dropping the dumbbells, and immediately exploding into three body weight only box jumps. You’re gonna go back to back to back and repeat this for 10 rounds of three with only 15 seconds rest. Within the scientific literature, we know that the box jump has association with on ice hockey speed so
training your vertical power for hockey players is very important. The problem is it’s
very hard to continually get better at jumping. You can’t only just do the box jump or the vertical jump and
expect to get better. You need to switch it up
and continue to challenge the body in different ways to
train it to be more explosive. Utilizing the dumbbell eccentric box jump is an excellent way to
provide a new stimulus to allow you to be more
explosive out in the ice. The lay down turnaround sprint
is an excellent exercise to promote good starting speed for your skating out in the ice. You always wanna make sure
you start completely flat on the ground and not have your feet up or prop on anything and one big cue a lot of people miss with this exercise is you wanna make sure
when you’re laying down and turning around that
you do switch sides that you’re turning around on
each and every single sprint. The next exercise in this workout is the dumbbell Bulgarian
split squat Iso hold. What we’re gonna do here is 10 rounds of 10 seconds per leg holding
an Isometric contraction at the bottom of the
position with your knee about one centimeter off the
ground for 10 full seconds before switching legs
doing another 10 seconds and resting 20 seconds
in between all 10 rounds. The Bulgarian split squat as a whole is an excellent exercise
because what we know in the strength conditioning research is that when you hold an
isometric contraction, it also strengthens 15
degrees above that contraction and 15 degrees below that contraction and this is an excellent
exercise for your skating speeds so we’re getting a lot of
well-rounded development here. Grab the dumbbells in your
hands, keep your posture, and hold that position. Next, we’re gonna be
working on our skater jumps. Three jumps way and
three jumps the other way is gonna equal one round. We’re gonna repeat this
for five total rounds with only 15 seconds
in between each round. The skater jump trains
the proper sequencing of muscle fibers that all
activate during a skating stride. With this exercise, you wanna keep low, keep your arms in a skating motion as well as you bound as explosively as possible from one side to the next. The last exercise in this
hockey endurance workout is the weighted plank. The weighted plank, a lot of people think that endurance is only your
cardiovascular capability but you need muscular
endurance as much as you need anything else and
especially within the core. The plank is an excellent exercise because it trains not just
the muscles that you can see, but a lot of the ones that you can’t see that are just as important
for hockey performance as anything else. What you’re gonna do is
you’re gonna do three rounds of 60 seconds of weighted
planks and you’re gonna have your partner in the
plank position already. Apply the weight to their upper back, start the stopwatch, and
that’s the way to plank. Thanks for watching our
hockey training video. Hit that thumbs up button
and subscribe to our channel so you get all the new
hockey training content coming your way. (ambient music)

Hockey Endurance Workout πŸ’πŸ’¦
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8 thoughts on “Hockey Endurance Workout πŸ’πŸ’¦

  • May 7, 2018 at 7:20 pm
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    Love the vids

    Reply
  • May 7, 2018 at 8:13 pm
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    Are you still going to upload the Foam rolling video sometimes later?

    Reply
  • May 8, 2018 at 6:04 am
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    The hockey endurance workout. Is it could be a circle workout with 15 guys at same time?

    Reply
  • May 8, 2018 at 7:42 am
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    Wish you had more subs

    Reply
  • May 13, 2018 at 4:49 pm
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    I'm a 16 year old, female hockey player. I play in the lowest league and want to be better. Do you think I should do a special workout or should I do the "normal" workout? (I'm from the Germany and sorry for bad english :D)

    Reply
  • September 6, 2018 at 12:56 am
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    Does jogging/running also help?

    Reply
  • December 1, 2018 at 12:50 am
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    Just did this workout, it's pretty killer, I can see how it translates to the ice immediately with the first exercise. Quick question for you, I'm currently just playing mens league one game a week usually. How often would you recommend doing this routine per week to see good on ice improvement while also giving my muscles enough recovery time to be ready for a game? Thanks for the great content, cheers!

    Reply
  • April 9, 2019 at 3:20 am
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    How many times a week do you suggest doing this workout if I will be playing 5 times per week

    Reply

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