Off-Ice Hockey Training from the Ferraro Brothers

Off-ice hockey training workouts are crucial for young ice hockey players to enhance their strength, conditioning, and overall performance. Below, Ferraro Brothers Hockey and their head coaches, Chris and Peter Ferraro, list some practical and effective hockey off-ice training exercises, including the steps to complete them.

What Off Ice Hockey Training Equipment Will I Need?

For off-ice hockey training, you'll need essential equipment like a hockey shooting pad to simulate on-ice shooting, a hockey passer to improve passing skills, and a set of resistance bands for strength training. A slide board or synthetic ice tiles can enhance lateral movement and agility. Additionally, a stickhandling ball or puck and a weighted stick can be beneficial for refining stickhandling skills and building strength in your wrists and forearms. There are many hockey training aids you can use. If you go to camps and clinics held by professionals, such as those at Ferraro Brothers Hockey, many of these pieces of equipment will be available for you to use.

Strength Training: Squats

Squats are a fundamental exercise that targets the lower body, including the quadriceps, hamstrings, and glutes.

Stand with your feet shoulder-width apart.
Lower your body by bending your knees and hips, keeping your back straight.
Aim to lower until your thighs are parallel to the ground.
Return to the starting position and repeat.

Cardiovascular Conditioning: High-Intensity Interval Training (HIIT)

HIIT is a time-efficient cardio workout alternating between short, intense bursts of exercise and brief recovery periods.

Choose an exercise (e.g., sprinting, jumping jacks, burpees).
Perform the exercise at maximum intensity for 20-30 seconds.
Rest for 10 to 15 seconds.
Repeat for 15 to 30 minutes.

Agility Training: Cone Drills

Cone drills improve agility, quickness, and lateral movement, which is crucial for ice hockey players.

Set up cones in various patterns.
Move quickly between cones, focusing on sharp turns and changes of direction.
Use a variety of movements like shuffling, side-stepping, and backpedaling.

Core Strengthening: Planks

Planks target the core muscles essential for stability and balance.

Get into a push-up position with your arms straight.
Lower yourself onto your forearms.
Keep your body in a straight line from head to heels.
Hold for as long as possible, maintaining good form.

Flexibility: Yoga

Yoga enhances flexibility, balance, and mental focus.

Follow a beginner-friendly yoga routine.
Focus on poses that stretch the hip flexors, hamstrings, and lower back.
Incorporate deep-breathing exercises for relaxation.

Plyometric Training: Box Jumps

Plyometrics improve explosive power and leg strength.

Stand in front of a sturdy box or platform.
Jump onto the box, landing softly.
Step back down and repeat.
Adjust the height based on fitness level.

Balance and Stability: Single-Leg Exercises

Enhancing balance is crucial for on-ice stability.

Stand on one leg.
Perform exercises like single-leg squats or reach for balance.
Switch legs and repeat.

Shot Accuracy: Hockey Stick Handling Drills

Improve your hand-eye coordination and stick handling in hockey.

Use a stickhandling ball or puck.
Practice quick and controlled movements.
Incorporate figure-eight patterns and changes of direction.

Off Ice Training With Ferraro Brothers Hockey

Remember, young players need proper supervision, especially when performing weights or intense physical activities and exercises. Additionally, these off-ice hockey training workouts should be part of a well-rounded training program that includes on-ice practices and adequate rest for recovery.

To schedule a private session with the Ferraro Brothers or to learn more about our upcoming on-ice and off-ice hockey training programs, please use our online contact form or call us at 631-804-2445.