Don't wait until the season is nearly upon you to begin your off-season workouts. Take advantage of the time before the season starts to get in some creative and simple hockey drills geared toward hockey players. This off-ice training should be
part of your hockey workouts, conditioning, and skills drills to ensure you are ready to play better hockey when you hit the ice for the first practice of the season.
In this video, Pat Gigante, owner and head trainer at Xcelerated Performance, says to take each stretch consistently, going only as far as comfortable. Stretching is a progression, so start where it's comfortable. And don't bounce. Apply steady
This hockey drill is a stretch aimed at your gluteal muscles. The gluteal muscles are a group of three muscles that make up the buttocks: the gluteus maximus, gluteus medius, and gluteus minimus. This muscle group includes large muscles that must
be strong to be a good hockey player. They also can be injured, so stretching correctly is important.
You can do the glute stretch throughout the off-season to maintain flexibility and keep your glutes loose to better strengthen them and reduce the risk of injury.
Keys to the Drill
- Assume a position similar to a pushup but with your buttocks in the air.
- Move one leg to the side, and then under your body while maintaining the position.
- Lower your body until your knee to the foot extended behind you is flat and your forearms are flat on the ground in a relaxed position.
- Keep your head in line with your spine.
- Maintain the position for 30 to 40 seconds, or longer if possible. Progress to longer time periods.
- Stretch arms out front, increasing the stretch.
- Move arms to the side being stretched (right leg, arms to the right).
- Come out of the stretch in reverse order.
- Repeat sequence on the opposite side.
If you don't have access to a Russian Box, perform the exercise on flat ground but make sure you are gaining height when you jump side to side, and maintain correct posture throughout.
Calf and Hamstring Stretch
Make sure your calves and hamstrings are stretched before a workout. For this stretch, you need a length of rope, but you could also use a dog leash or other device. Hold each stretch for about 30 to 40 seconds.
Keys to the Drill
- Lay down on your back.
- Loop the rope around your foot, grasping both ends.
- Raise your leg, keeping your knee straight.
- Keep your other leg in line with your torso.
- With the rope stretching your calf, rotate your foot outward for 30 to 40 seconds.
- Then rotate the foot inward for 30 to 40 seconds.
- To move the stretch to the hamstring, raise leg and bend knee slightly, pulling toe toward forehead.
- Find the knee bend and leg position that provide the best hamstring stretch.
- Then holding rope in opposite hand of the leg being stretched, rotate leg across body while maintaining tension on rope, and lay empty hand straight out to side at the same time.
- Repeat stretch on opposite leg.