Inline Hockey Drills

Last Minute Puck Races

2013-06-11T15:13:00.002-04:00

Drill:

Lineup pucks down the middle of the rink between the blue lines
Make 2 lines of players in each corner
On whistle, players race for the puck
First player tries to score on a breakaway
Second player backchecks

Focus:

Speed to a loose puck
Speed carrying the puck on a breakaway
Speed on the back-check to breakup the play

Notes:

Remind your players that this drills is designed to make them think about chasing a puck in the last minute of play and they have the chance to end the game, stop a goal, etc.

I always run this the last 5 minutes of practice when they are tired. I remind them there is no time to be tired and out of breath at the end of the game.

Related Drills:

The Admiral II (Russian Suicides)

Goalie: Side to Side

2013-06-05T16:06:00.001-04:00

Drill:

Setup players and pucks in two lines in the circles left and right of the goalie
Have one player shot and goalie make the save
Goalie then slides into position on the opposite side and gets position
Player 2 shoots, goalie makes play and slides
Repeat

Focus:

Goalie movement left to right
Sliding and getting back into position quickly

Notes:

This is harder on inline than ice so the Goalie will learn how hard they have to move.

Make sure your shooters give the goalie time to recover, but this is a speed drill.

IHD Newsletter - June 2013

2013-06-05T09:11:00.000-04:00

This month's newsletter has been sent. You can read the June 2013 Newsletter here.

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Bad Puck Support Leads to Opening Goal

2013-06-04T08:36:00.000-04:00

Once again, I watched an NHL game and found 2 common mistakes that I constantly remind my players of during practice and games.

Watch the video below and then I'll dissect it further. Make sure you watch at :03-:05 seconds and see if you find the 2 mistakes (make it 3 if you count the Goalie, watch at :43 seconds on to see it):

In this play, I see 2 glaring mistakes that result in a bad goal.

Poor Puck Support by the Defenseman
Poor Decision by Crosby on when and more importantly, HOW to move the puck.

How I'm teaching this play to my players, I strongly feel the Defenseman (#2) can't jump this play and call for the puck.

Letang is already at the middle of the circles
2 Boston players are coming up the ice

The second issue I have is Crosby's play on this puck.

He also has to know those 2 Boston players are coming at him
He rushes to try to slap it out of the air. He has to stop that puck and control it first. Once he does that, he has two options:

Throw it back down the wall
Push it back to the Supporting D (if he was in position)

The Penguins played rushed all game. Trying to get rid of pucks as fast as they got a hold of them. Sloppy passes, sloppy turnovers resulted in a lot of bad goals.

The last mistake I see on this play is the Goalie. If you watch the angle from behind the net (~:43 seconds) Vokoun starts cheating back to the middle and leaves the glove side exposed. I'm not a goalie and maybe this is the correct play but I have to think he needs to protect that side.

Soft Defense + Soft Backcheck = GWG

2013-05-30T08:06:00.002-04:00

I constantly work with my players on two key areas of their game. They are so critical and can truly be the difference between winning and losing. Last night, we saw it in Gm7 of the Hawks-Wings series. Earlier in the game, I made the comment that when you watch the Red Wings play, it always seems like there are 6 skaters on the rink. They are fast, they are aggressive and they are on loose pucks ALL the time.

One little breakdown in that mentality and it can send you packing. Watch the first 15 seconds of this video and then I'll explain.

There are two glaring failures on this play (forget about the fact if you think the hit was a penalty or not).

Soft Defense
Soft Backcheck

The defenseman gives way too much room here. Both are looking at the puck carrier but there is no pressure. You need to get a stick out in front and close that gap. If you do, there is no shot on net. The inside defenseman has to be aware his partner is right there and he should step up. Even if he gets beat, he's got help.

Secondly and worst of all in my opinion (especially for OT during game 7) is the lackluster backcheck. You can't skate and watch a player carrier the puck into your zone. #11 almost catches him and even 'taps' him with a stick. An extra push or two with the skates and he catches him and pops his stick. I don't care what level you are playing at, lazy backchecking should get you a 'talking' to from your coach.

As a coach, these are two areas that we work on constantly. Closing the gap and backchecking. They are huge factors in the outcome of the game.

Video: Quick Shot

2013-05-01T14:32:00.000-04:00

I often run this 'Shoot and Break' drill in my practice. I like it because it does 2 things:

Focuses on the drive toward the net and a quick shot
Breaking out with speed

In Game 1 of the Blues/Kings game, I saw a great example of how the first half of this drill works and how it can be effective. While it didn't result in a goal this time, most times it would.

Watch the video as the play develops from about 6 second in to 10 seconds. Not a lot of time but you see how quickly Scwartz comes down the circle and to the net. Keys to the play:

Schwartz is skating hard
Schwartz has his stick down and in front of him ready for the quick shot
Notice there is no catching the pass, stick-handling the puck
Steen has his head up and make the perfect pass so Schwartz can shoot quickly

What evaluators look for during try-outs

2013-04-30T06:47:00.001-04:00

I've been asked a lot over the years what I look for in a player during evaluations. As I've been sitting watching my son during various AA & AAA Ice try-outs, I've been thinking more about this topic and wanted to share a bit of what I look for and some other information that I've found or has been shared with me.

I also stumbled across this article not long ago and I think it gives a nice look into what Scouts look for. My friend Graham Acres (gacres99) also shared his thoughts with me.

Whatever it is you believe you do best, do that every shift.
Listen to what the coaches ask you to do and do that
Bring energy and never stop working every shift. Regardless of talent, coaches are attracted to kids who consistently work hard.

All good advice and greatly appreciated. So what is it that I look for when I run my evaluations? I can teach you to shoot, pass and skate. It's those intangibles that will earn you a spot on my team.

Aggressive play - Be willing to battle for pucks. If you are on the forecheck, get on the puck. Don't sit back and wait for them to come to you.
Backchecking - If you won't backcheck, it's the fastest way to get off my list. I need you to skate harder than you've ever skated when you are backchecking. It makes a HUGE difference.
Don't give up - I don't care if you just messed up, mistakes happen. It's what you do after that mistake that I look at. Did you slam your stick? Throw you head back? Yell? Get back in the play and make up for the mistake you made. No one will remember the mistake if you make a hustle back and make a difference in the play.
Come out to Earn your spot - Don't think because you've been playing for xx number of years, you deserve a spot on the team. No on deserves a spot, you earn it. Everyone there is fighting for your spot, go out and get it.
Communicate - Talk to the coaches. Talk to the other players. Talk when you are on the rink and involved in the play. Call for pucks, direct the play. Be vocal.
Don't be selfish - Yes it's a tryout to earn a spot on a team, but that doesn't mean showing off your ability to skate through every player every time with your head down. Be a play maker. Make passes. Make good decisions.

A few tips for trying out:

Relax and have fun. I know it's easier said than done but remember, you can play the game so just go out and do your thing.
If a coach gives you some advice, make sure you go out and do that. They are hinting to you of what they want to see you do. At least go out and try.
If a coach asks you to play a position like Defense, please, under no circumstances respond 'I'm a forward' or 'My Dad says I'm a forward'. Just go out and do it. Coaches want a team player.

Try to remember these tips as you go through your try-outs. Good luck.

USA Clinics Roller Hockey Skills Camps

2013-03-20T15:30:00.004-04:00

IHD Partner Peter Dale is offering a one day camp in the Pittsburgh Area. Details are below. I highly recommend his camps. I attended one as a coach many years ago and it taught me (and the players) a lot that day.

====================================================================

USA Clinics Roller Hockey Skills Camps, April 20th, at RMU Island Sports

CAMP SCHEDULE: Saturday, April 20th at RMU Island Sports Center

Saturday: Ages 8-11, 9am -12pm

- 1hr: Individual Skills Training

- 1hr: Team Skills Training

- 1hr: Game Play

*Players will be divided by age/ability

Saturday: Ages 12-14, 1pm - 4pm

- 1hr: Individual Skills Training

- 1hr: Team Skills Training

- 1hr: Game Play

*Players will be divided by age/ability

Saturday: Ages 15-18, 5pm - 8pm

- 1hr: Individual Skills Training

- 1hr: Team Skills Training

- 1hr: Game Play

*Players will be divided by age/ability

CAMP LOCATION:

RMU Island Sports

7600 Grand Ave

Pittsburgh, PA 15225

PH: (412) 397-3335

Please contact Glenn Anderson at 412-260-0288 to reserve your spot.

Please mail a check payable to:

NA Inline Hockey Association, PO Box 93, Ingomar, PA 15127

USA CLINICS FOUNDER:

Peter Dale, 6 Time World Champion, Team USA, RHI & Pro Beach

414-899-5960, peter@usaclinics.com

USAClinics.com

FarmToughCompany.com

IHD Newsletter - March 2013

2013-03-20T11:05:00.001-04:00

This month's newsletter has been sent. You can read the March 2013 Newsletter here.

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Using your Backhand

2013-03-19T12:32:00.001-04:00

By now, you have probably heard about or seen Sidney Crosby's no look backhand pass. It was what those in Pittsburgh have become accustomed to seeing from him. Incredible plays that create opportunity.

I'd like to talk a little about this play. First, watch it here to refresh yourself of what happened:

I've talked before and will soon have my own video on the site about using the backhand. The key to this play is the use of the backhand for the pass by Crosby. Obviously, he has already looked ahead and knows where he is going with this pass. He catches the pass, protects the puck with his body, spins and puts it where it needs to be.

All to often, we see players at the levels we coach afraid to use their backhand. They get a puck on the backhand in a good position to make a pass or shoot. Instead, they take the time to spin around to the forehand. By that time, the defense has moved into position and so has the goalie. Using the backhand allows for a quick movement of the puck and will open up opportunities.

The second key to this play is Dupuis. He catches the puck on the backhand, realizes he is too low to shot the puck on net on the backhand. He immediately drags it to the forehand gets off a quick shot.

Teach your players to use their backhand. You won't be sorry.

The Final Whistle

2013-03-15T11:02:00.000-04:00

Last week was the last official practice I held for a team that was 4 years in the making. It was sad standing at the door of the rink moments before my team went on. I was set to prepare them for the biggest game of their young lives, Game 3 of the Finals, yet my heart was heavy. I knew in just a short hour and a half I'd blow the last whistle with this team.

5 years ago I was just a Dad who loved the game of hockey. My son came home one day and said, 'Can I play inline hockey for the school?' Soon after, he was signed up and I was making calls and sending emails, trying to understand what this game was all about and what he needed to get started. I'd played Ice Hockey, but this game was new. I volunteered to 'help' his local youth organization, and before the season started was given a Head Coaching position of an Elementary aged team (Grades 1-5). Here I was thinking, 'I'm going to be coaching hockey'. Man, I had no idea what I was getting into.

I went into overdrive trying to figure out how I was going to coach this team and make them competitive. At this young age, the focus is usually on skills and fun and if they win, great. While I'd like to say I completely get that, the competitive side in me burned on. I've always taken a differnet approach. Focus on drills that incorporate skills, while making the boys competitve. Teach them to play the game of hockey through positioning and game play situations. Push them to push themselves to get better in every situation. Players seeing themselves get better in their skills, their understanding of the game and their game play = happy players. Happy players have FUN. TEAM first attitude is what I've always taught. Hockey is not an individual sport, you need all players working together to accomplish a goal. I've watched some very talented groups fail, because they didn't understand this concept. The moment you get selfish, it all falls apart.

Not long into my first season a Hockey Mom ran up and hugged me and said "Thank you" with tears in her eyes after the team pulled out a win in a close game. At the time, I was thinking, 'Wow, she must be really happy with the team winning'. Not until later that day when I got an email explaining the effect that my coaching and motivation had on her young son, did I finally understand. These players aren't just here to play hockey. It was so much more.

I've learned how hard you can push a player and how to make them believe in themselves. I've learned that each player has his own potential and you just have to find what that is and help them reach it. Not just hockey lessons are taught on the rink, but life lessons too. Just like life, hockey is an emotional game and it has it's ups and downs. I honestly believe that hockey, unlike any other sport, teaches you how to deal with all this and 'play through the situation'.

Not long ago, I was in a spirited game of knee hockey with my son and one of his teammates. As we were playing, the boy made a comment to my son about what he had to do to beat me and I said 'Wow, I have taugh you something all these years.' He turned, looked me dead in the eye and said, 'No Coach. You've taugh me everything!' I'd like to follow that up by saying these Players and Parents have given back so much more than they realize. They've taught me so much over the years and I'll be forever thankful.

I've learned so much and it is the reason you are here on this site. I've been privileged to coach several inline teams over the years both at the school and tournament level and each one was special in it's own way. I've made a lot of great friends and relationships that will not end any time soon. I've worked with some great coaches and made contacts all over the world and I'm grateful for all of it.

What a transformation it's been from that first day. I'm no longer just a Hockey Dad. I'm a Coach, a Mentor, a Teacher.

The night before Game 3 I sent this email to the team...

7 months ago you were each hand picked to be here. To be here in this moment with an opportunity to win it all. The opening night of practice I sat you all down and told you, 'I believe you are the best team in Elementary. Now you need to start believing it too.' I still stand by that and believe it today.

Game 3 represents the last 45 minutes you'll play as a team. No matter what happens, I'm proud of the team you are and the players you are. Play hard. Skate hard. Play with Respect and Play with NO FEAR.

Leave everything you have on the rink. Sometimes there is no next time, no second chance, no time out. Sometimes it is now or never.

It's your time.

Clear Eyes. Full Hearts. Can't Lose.

Coach Denny

As they huddled up in front of the net, I heard a player yell, 'Come on boys, it's our last 45', I knew it would be a great day. I watched as a TEAM came together for one common goal. Worrying about each other first and themselves last. It seemed only fitting that the original 4 members of this TEAM closed out the last minute of play. As the last whistle sounded, the celebrations began.

This Game We Coach and Play

2013-03-11T13:46:00.001-04:00

There is a passion amongst hockey players unlike any other I've ever seen or played. It's different. It's hard to explain to someone who hasn't played it or been around it. As much as we want to tell the kids go out and play for fun, it's so much more than that.

It's not just a game.

Don't get me wrong. Hockey is FUN. But it's an emotional game too. A lot of work goes into playing the sport. You are committed or you don't play. It's just not an easy sport that you get dropped off with a ball and they run around for a while. It takes time. It takes patience. It takes skill. It takes commitment. It takes passion. You don't need motivation. Being a part of it all is motivation enough.

I coached a team of 9-11 year old boys this year. They were undefeated to this point of the season and playing their biggest rival and the #2 team in the Division. 45 minutes of hard fought play and they were victorious. They battled from the moment they started and never quit. I was proud beyond belief. In the locker room after, they cheered and celebrated and 5 minutes later most sat on the bench and just hung out. Not too many words were said, but none were really needed. They all got it.

On the car ride home, my wife asked why he wasn't more pumped up about the huge victory and how well the team had done. Plain and simple, he had nothing left to give. It was all on the rink.

Whether you coach, play or are just a fan, you feel it. There is no casual hockey player, coach or parent. It takes too much from you, but it gives back so much more. That passion spills to other places to. Like the Bench. And the Stands.

As coaches, it's easy to get caught up in the moment and the bad calls or the mistakes the players make. Coaches, you need to remember that players feed off of your emotions and more importantly, your actions. If you are calm, they are calm. If you are yelling, they are tense. Think about it. Control your emotions. Coach your players and the game will work itself out.

Parents, same with you. It's very easy to get wrapped up in the moment because we all want to win. We all feel that emotion and passion that our players bring to the rink. So as you are in the stands, while it makes you feel better to yell at the refs (believe me, I'm guilty of this too), think about being in their position and taking it all in at full speed with no vested interested in the game. Be encouraging to your players. Remember, when you are calm, they are calm. When you start coaching them and telling them how big of a game this is, they get tense. Leave that to them, they know how big it is. Let them play.

Embrace the passion. Embrace the emotion. Play, Coach or be a Fan of Hockey, you won't be sorry.

IHD Newsletter - February 2013

2013-02-21T16:04:00.002-05:00

This month's newsletter has been sent. You can read the February2013 Newsletter here.

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Product Review: Shooting Pad & Passing Kit

2013-02-14T08:37:00.000-05:00

I'm a big proponent of 'off-rink' workouts. Stickhandling, passing and shooting are critical parts of the game and ones that I stress to my players that they must practice on their own.

In the product review, I'll demo the Hockey Passing Kit from the team over at HockeyTrain.com.
This is a valuable tool that will allow you to work on all these areas. I can personally attest to the difference they make. I received these in mid November and my 9 year old son started working out almost daily. The amount of comments he has received in the last few weeks about his puck handling and more notably his slapshot are a direct result of having the ability to work out off the rink.

You may be thinking that I can already work out in the driveway or basement and you are correct. But the true advantage is that you get the true feel of being on the rink. Pucks aren't bouncing around and you aren't damaging your sticks by grinding them into the driveway. Trust me, it's worth it to have something like this as part of your workout.

Video: Receiving a Pass

2013-02-06T15:51:00.001-05:00

In this video, we focus on the proper technique for receiving a pass.

'Catch' the pass
Don't slap at the puck

Related Drills:

Video: Making a Pass

Passing Forward/Backward Tandems

Exercises To Increase Speed

2013-02-05T09:00:00.000-05:00

Since the NHL lockout of 2005 came to an end, there were a few rule changes that brought about a new game of hockey. Less clutching, grabbing, and getting rid of all the unnecessary stick work made the game faster. All of a sudden, speed became even more important than it originally was.

In the past, defensemen were able to use their free hand to grab forwards as they tried to make a move around them. Forwards backchecking, used their sticks to hook sticks, arms, and hips. It was basically, do whatever you could so your man didn't beat you.

Now times have changed. And in my opinion, it's for the better. Sure, I miss the toughness element that came with that style of hockey, but now we get to witness more skilled players go at it. Or at least, the players in today's game get to showcase their true skill more easily because they don't have to worry about getting hacked or hooked.

So players these days need to concentrate on speed if they're going to make it to any high level of hockey. In order to increase their speed, there's many things they can do besides getting bag skated at the end of each practice.

Off ice training should be, at this point in time, a priority for players because of all the research that has come out proving how beneficial training away from the ice can be.

So here's 3 exercises you can do to increase your speed on the ice:

1. Sprints

Maybe the most basic exercise you can think of, but it's stuck around so long because it works. There's nothing fancy about it. Just a guy and his legs. But before you move on to exercise #2, keep this little note in mind. Whenever you are sprinting at top speed for over 8-10 seconds, you are no longer working on speed. It doesn't mean that you're not getting some type of training effect, it just means that you're speed gains won't be as significant.

Try this: 10 rounds of 8-10 second sprints. After each sprint, rest a full 2 minutes.

2. Plyometrics

Another type of exercise that doesn't require any fancy equipment. The benefit of using plyometrics for your training is that they focus on being explosive. Each movement is done in an explosive way. For example, a squat jump is basically an exercise where you squat down and explode back up by jumping as high as you can. But since hockey is more of a sport where you push off of one leg at a time, try alternating lunge jumps. To perform them, start in a lunge position where you step one leg out in front of you while the back knee is on the ground. From that position jump straight up as high as you can while switching your feet in the air. You'll end up landing so that you're now in a lunge position with the opposite leg now out in front.

Try this: 3 sets of 10 jumps (5 jumps each leg)

Progress by adding 2 jumps to each leg on each set.

3. Squats

Speed is one of those things that people have always believed you're either born with or you don't have it. Sure, some people are faster than others, but that doesn't mean you can't improve your speed. The best way to improve your speed is to get stronger.

If you can generate more force into the ground, you'll be able to move at a faster pace. That's just science. So the best way to build up strength in your lower body is with squats. Read this article on how to squat properly: http://starfactoryfitness.com/how-to-squat-properly/

Try this: 3 sets of 10 reps as a beginner 2x's per week.

Once you get the correct technique down, move to 4 sets of 6-8 reps 2x's per week.

So there you have it. Three exercises you can start using today to help you become a faster skater and start improving your performance as a player.

For more hockey training exercises and workouts, check out my program 1st Star Performance at http://starfactoryfitness.com/1st-star-performance/

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Conor Doherty, PTS, is an athletic trainer in Dryden, Ontario, who specializes in sports performance. The majority of his clients are hockey players. Conor has a well-rounded background in the training field with an Honours Bachelor of Kinesiology degree as well as being a certified trainer with Canadian Fitness Professionals. Learn more about his training methods and programs at http://starfactoryfitness.com

Video: Making a Pass

2013-01-22T15:25:00.000-05:00

In working with younger players, there always seems to be the same common mistakes made when they are learning to pass. In this video, I cover the steps to making a good pass.

Don't try to make the pass from in front of your body
Don't slap at the puck. Get it on your blade and push through the pass

Related Drills:

Skate, Stop & Pass

Passing Forward/Backward Tandems

IHD January 2013 Newsletter

2013-01-16T09:19:00.001-05:00

This month's newsletter has been sent. You can read the January 2013 Newsletter here.

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Product Review: Hockey Slide Board

2013-01-15T07:41:00.002-05:00

Thanks to the team over at HockyTrain.com for sending us a great product for review. The accompanying video shows a little about the it and how to use it.

I'm a big proponent of dryland training and this is one product I think really helps with that. The Hockey Slide Board allows the player to work on a skating stride while building their leg muscles. I really like how portable this product is because it comes with a carrying bag and rolls up nice and small. You can take it to practice and let the team work out off rink, or as you travel, you can use it pretty much anywhere you have a 8-10ft area.

It's easy to set up and use. As you get good at working out on it, you can add other skills training like stickhandling to your work out. Be sure to think about the player age as you go to purchase one of these. For older player, I'd go with the 8ft board. If you have a younger player, the 6ft is probably a better choice.

Be sure to check out this product and all the others they have to offer at HockeyTrain.com.

A Beginners Strength Training Workout

2013-01-13T13:32:00.000-05:00

Hockey players are a unique bunch of athletes, as they're one of the few athletes out there that aren't wearing shoes during their sport. Skating, in itself, is a unique skill that takes a lot of time to get good at. It's not like running, as in order to skate with power, you have to push back and out. It's a different motion all together.

Hockey is also a sport that requires the player to be in a forward bending position for much of the time the player is on the ice. In order to accelerate to faster speeds, the player needs to bend forward to optimally reach those desired speeds.

Lastly, a hockey player uses a stick, which to shoot or pass, you need a certain type of rotational strength to generate a harder shot or pass. These are just a few things that need to be considered when developing a program for a hockey player, let alone someone that's just starting a strength training program.

So keeping those things in mind, here's a workout for someone just starting out with weight training.

1. Dynamic Warm-up-
First and foremost, players need to be properly warmed up before doing anything. You have to make sure that a player's body is prepared for what's ahead, otherwise injuries will likely occur. Dynamic warmups have proven to be more effective than the usual jog and static stretching routine. Check out the dynamic warmup I do with my athletes here: http://www.youtube.com/watch?v=6sdaLkqVboU

2. A Power Exercise-
Hockey players need explosive power, especially when they skate. From a stopped position, a player needs to be able to explode and accelerate to top speeds as fast as possible in many situations on the ice. That's where a power exercise comes in. For someone starting out, Olympic lifts aren't exactly a smart thing to start with, as it takes a lot of coaching to get the movements down. Instead, plyometric exercises are a perfect alternative to developing power.

A box jump or a bound are excellent plyometric exercises to generate power in the lower body. With a box jump, you're going to need a 12" box or something similar to jump up to. Start in a position where you're low, sitting back, with your arms back. You're going to explode up to the box and land in a way where you absorb the landing and finish in the same position you started in. A bound requires you to start in the same position, except that you're going to jump forward as far as you can on a flat surface and landing in the same fashion.

To start out, try 2-3 sets of 5 jumps.

3. A Pushing Exercise-
Upper body strength is huge for hockey players, as shot power, as well as being able to move bodies out from in front of the net are must have attributes a player needs.

A basic pushup is all you need. Just because fancy equipment isn't involved, don't think that you won't get awesome results. There are some athletes that can bench press incredible amounts of weight that can't do 10 proper pushups in a row. Make sure your head faces straight down at all times, your core is braced, back is straight, and your elbows are at a 45 degree angle to your body. Don't flare your elbows out as it can cause shoulder problems.

To start out, try 3 sets of 10-15 reps.

4. A Pulling Exercise-
Same as the pushing exercise, upper body strength is huge in hockey.

An inverted row is an exercise that can help counter all the forward pushing and bending over that a hockey player does. Too much pushing can give you a hunched over look, which you don't need. Set up a horizontal bar that's about hip height. Get underneath the bar so that you're looking up at the ceiling. Grab the bar with both hands just past shoulder width. Pull your chest towards the bar until your elbows reach your side. Make sure to keep a flat back throughout the movement.

To start out, try 3-4 sets of 10.

5. A Single Leg Exercise-
Skating is performed by pushing off one skate at a time, so single leg exercises are very beneficial and carry over very well to the ice.

Try forward and side lunges with dumbbells in each hand. When you step forward, your back knee will touch the ground, while your front knee should be just over top of your ankle. If your knee is drifting too far over your ankle, you'll end up putting too much pressure on your knee. Side lunges are a very functional exercise for hockey players as it replicates the skating motion when you push off to the side.

To start out, try 3 sets of 10 reps with each leg.

That's all you really need to get started with a strength training program if you're a hockey player. Of course, when you get better at those movements and feel like you're ready to progress, other more advanced movements can be added into your workouts. A huge point here is that you're being safe in your routine and not trying anything you're not ready for.

For more workouts for players just beginning strength training to more advanced players, make sure to check out my ebook, "Hockey Training: 1st Star Performance" here: http://starfactoryfitness.com/1st-star-performance/

Related Articles:
Strength Training Benefits for Hockey

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Conor Doherty, PTS, is an athletic trainer in Dryden, Ontario, who specializes in sports performance. The majority of his clients are hockey players. Conor has a well-rounded background in the training field with an Honours Bachelor of Kinesiology degree as well as being a certified trainer with Canadian Fitness Professionals. Learn more about his training methods and programs at http://starfactoryfitness.com

Strength Training Benefits For Hockey Players

2012-12-21T06:31:00.000-05:00

We’ve reached a point in time where training for hockey off the ice is a must if you’re looking to go places in your hockey career. Sure there’s the odd exception to the rule, where a phenom comes along once every 10 or 15 years that just seems to have the natural ability and skills that were meant for big time hockey. But if you have any fantasies about playing big-time hockey, I wouldn’t count on yourself being that exception.

That doesn’t mean that you should give up all hope though. There’s plenty of big-time hockey to go around, besides the NHL, and putting in the hard work off the ice will improve your chances drastically of achieving your dream. Off ice training is where your focus needs to be because the benefits of strength training for hockey are numerous.

We’ve all seen the kid that seems to skate faster than the rest of the group growing up. He has a huge advantage over the rest of the pack because his speed gets him to places on the ice faster than everyone else. But as time goes on, the pack starts to catch up. Kids mature at different paces. And once these kids reach a certain age, like around 10 to 13 years old depending on their physical maturity, strength training can take the kids that were trailing a bit and make them into the faster kids on the ice.

If you think that being fast is only about being lucky enough to have been born with it, you’re only partially right. Some guys are just born faster than others, but speed is one of those things that can be improved with training. You see, the greater the amount of force you can put into the ground, the faster you’ll be. So in order to get faster, you need to improve your strength.

I’ll be the first to admit that running short sprints is a great way to get faster, but that will only take you so far. When you increase your strength, the ceiling for how fast you can get all of sudden gets higher. Doing sprints as well as strength training together then becomes a killer combo.

Increasing lower body strength with strength training has other benefits as well. If you’ve ever gone into the corner to fight for the puck and are always the one that ends up on the ice, you’re probably lacking the strength in your lower body to keep yourself upright while an opponent is trying to move you. Becoming stronger in the lower body suddenly helps you become the player that does the knocking around in the corner.

The other half of your body, the upper half, also needs to get stronger too if you have visions of high level hockey. Just like how lower body strength helps you in the corners, upper body strength. What’s even better than being able to move guys around is the ability to rifle the puck by goaltenders. That is what wins games right? Although lower body strength plays a huge part in shot power, you also need a strong core and upper body to really blast the puck.

The benefits of strength training for hockey keep adding up when you really think about it. I’ve seen players’ confidence sore once they start adding muscle and strength to their frames. Mindset is huge when it comes to hockey in particular because of the physical nature of the game. So the next time you think you’re doing enough to become a great player, hopefully you haven’t left out strength training off the ice from your development program.

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Conor Doherty, PTS, is an athletic trainer in Dryden, Ontario, who specializes in sports performance. The majority of his clients are hockey players. Conor has a well-rounded background in the training field with an Honours Bachelor of Kinesiology degree as well as being a certified trainer with Canadian Fitness Professionals. Learn more about his training methods and programs at http://starfactoryfitness.com

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2012-12-20T11:45:00.000-05:00

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IHD December Newsletter 2012

2012-12-18T08:01:00.002-05:00

This month's newsletter has been sent. You can read the December 2012 Newsletter here.

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Product Review: A to Z Guide to Hockey Terms

2012-12-14T07:58:00.000-05:00

A to Z Guide to Hockey Terms By Hockey Science & Technology Inc is now available in the iTunes store. When I first heard about it, I decided to check it out and see what it was about.

Here is the description I found at iTunes:

The popular, entertaining, educational, and fun paper back book “A to Z Guide to Hockey Terms” by Tim Moshansky has now been transformed into an interactive and colourful app.

I did some digging through it and found it to be a pretty useful app to the new hockey parent and fans. Most fans around the game would benefit from the various areas of the app. Hockey Terms, Penalty & Referee Signals and the Goalie Diagram are just a few of the cool features you'll find.

A few of the areas do require you to upgrade to the "Pro" version to access but it's a small price to pay for a pretty good Hockey app.

6 Ways to Make your Hockey Practices More Effective

2012-11-30T14:48:00.002-05:00

IHD partner Jeremy Weiss over at Weiss Tech Hockey recently wrote a great article on making your practices more effective. I couldn't agree more with his thoughts. Be sure to read the full article but the 6 points are:

1. Take it Outside
2. Off-Ice Skills Sessions
3. On-Ice-Specific Development
4. Homework Assignments
5. Core Drills
6. Coach’s Preparation

I've got a few of my own as well that I will add to it.

1. Practice with a purpose - Don't just do drills because you need to fill up time. Work on a specific skill or positional play. Make sure the players understand why they are doing what they are doing. Make them see how to use it in a game and have drills that compliment one another so as you go onto the next drill, you can reinforce what you learned in the last one.

2. Don't be afraid to push the boundaries - Players at any age want to be challenged and become better players. Push their limits and make them come out of their comfort zone. It will make them better players and the team better as a whole.