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- Hey hockey players.
In this video, I'm going to run you through
an in season conditioning workout
that can be done with limited space and no equipment.
This can be used as a substitution for the days
during the winter when you can't
do a conditioning workout outdoors and can't make it
to a gym with a lot of space for sprinting exercises.
For this workout, we are gonna run through
nine different exercises in a circuit,
meaning we won't have any rest in between exercises.
Once finished the nine exercises,
you will rest for two to four minutes
and then repeat the circuit for a total
of three to five rounds.
First up is 10 reps of body weight speed squats.
For the body weight speed squats, you wanna maintain
your posture and squat as fast as you can.
You should almost feel as if your feet
are going to leave the ground when doing this.
Next we have 10 reps of speed pushups.
Speed pushups are the exact same idea as the speed squats.
Keep your posture and core nice and tight
while you move as fast as possible.
Almost feeling like you're gonna move so fast
that your hands are gonna leave the ground.
The third exercise is bicycle abs,
and we will be doing 10 reps per side or 20 total reps.
For the bicycle abs core exercise, you wanna make sure
you're fully rotating your upper body on every crunch
instead of just moving your elbow to touch your knees.
The biggest benefits here come from the rotation,
so get that in.
Then we're gonna get up for body weight split squat jumps,
and we'll be doing five jumps per leg.
On the body weight split squat jump,
you need to alternate your takeoff leg on every jump.
Jump as high as you possibly can and don't forget
to use contralateral arm drive on each takeoff.
Get back down on the ground for 10 Superman's.
When preforming the Superman exercise, the idea here
is to get a good contraction with the entire posterior chain
of your body, so don't forget to contract and involve
your upper back, middle back, lower back,
and glutes on each and every rep.
The sixth exercise is a 60 second standard plank.
This is one of the best exercises in the game
to help hockey athletes stay strong on the puck
and prevent injuries during the season.
Keep a flat back, maintain your breathing, and hold on.
Next we're getting back up on our feet
for 180 degree squat jumps and we will be preforming
five jumps in each direction.
The 180 degree squat jump is a great exercise
for hockey players, for explosive power, agility,
and conditioning all in one.
Jump as high as you can, rotate 180 degrees,
land softly, and repeat going in the opposite direction
so you're training both sides equally
throughout the entire set.
Exercise number eight is 10 reps of pike pushups.
Pike pushups are a great way to train
the shoulders and triceps, which are key muscles involved
in winning those battles in front of the net.
Keep your head in between your shoulders
and insure you're driving straight back with this pushup
instead of straight up,
like you would during a standard pushup.
And the ninth and final exercise to finish off this circuit
is 10 reps of plank jacks.
Plank jacks are an exercise that targets
the inner core muscles while simultaneously
working functional outputs at the same time.
Keep that back nice and straight.
Keep the core tight at all times, and move your lower body
just like you would during a jumping jack.
Remember, once you finish all exercises
back to back to back, you will rest
for a full two to four minutes and then
run through the circuit for a total of three to five rounds.
Thanks for watching our In Season In One Place
Hockey Conditioning Workout.
If you liked that video, make sure you smash the thumbs up
and subscribe to our channel.
And if you want more of these In One Place
In Season Hockey Conditioning Workouts, we've included them
in the 2018 In Season Hockey Training Program.
Check it out at hockeytraining.com/programs.
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