You only get so much time on the ice. Maybe it’s two practices and a game each week, and some weeks even less. But the players who keep getting better are usually the ones who do the work when nobody is watching.

That work happens off the ice. In the gym, in the driveway, in the basement with a shooting pad and a bad light bulb.

This guide covers what off ice hockey training is, why it works, and which off ice hockey exercises are worth your time. You’ll also get a simple weekly plan you can start this week.

What is off ice hockey training?

Off ice hockey training is any workout done away from the rink that builds the strength, speed, balance, endurance and flexibility a player needs on the ice. It includes weight training, jumping drills, core work, conditioning, mobility work, and skill practice like stickhandling and shooting.

Good ice hockey off ice training does not try to copy skating. It builds the engine, so that every stride, shot and battle along the boards gets stronger.

Why does off ice training matter for hockey players?

Hockey asks a lot from your body. You push off one leg at a time, change direction in a blink, absorb contact, and repeat that for 45 seconds before a line change. Ice time alone can’t fully prepare you for that.

Here is what consistent off ice hockey training can do for you:

• Stronger, more powerful strides. Leg strength turns into speed and better acceleration.
• Better balance and body control. You stay on your feet in traffic and win more puck battles.
• Harder, more accurate shots. Core and rotational strength drive shot power.
• More energy late in games. Conditioning helps you play your last shift like your first.
• Fewer injuries. Strong hips, groins, shoulders and a solid core protect the areas hockey players hurt most.
• More confidence. Players who feel strong play braver.

The 5 areas every off ice hockey program should cover

If your plan misses one of these, it has a gap. Most players over-train legs and skip mobility, and that is usually where trouble starts.

The best off ice hockey exercises

1. Squats and split squats (stride power)

Skating is mostly single-leg work, so split squats and Bulgarian split squats matter as much as regular squats. Start with bodyweight, then add weight once your form is clean. Aim for 3 sets of 8 to 10 reps per leg.

2. Lateral bounds and skater jumps (side-to-side power)

These mimic the push of a skating stride. Jump sideways from one leg to the other, land softly, and hold the landing for a second. Do 3 sets of 8 jumps per side.

3. Box jumps and broad jumps (explosive speed)

Fast first steps win races to the puck. Jump up, land quietly, and step down. Quality beats quantity here, so stop when your jumps get sloppy. Do 3 sets of 5 reps.

4. Romanian deadlifts (hamstrings and glutes)

Strong hamstrings and glutes drive your stride and protect your lower back. Start light, keep your back flat, and focus on the stretch behind your legs. Do 3 sets of 8 reps.

5. Planks and dead bugs (core stability)

A stable core keeps your body steady when someone leans on you. Hold a plank for 30 to 45 seconds, or do 10 slow dead bugs per side.

6. Medicine ball rotational throws (shot power)

Twist and throw a medicine ball into a wall or to a partner. This trains the same rotation you use in a wrist shot or slap shot. Do 3 sets of 8 throws per side.

7. Push-ups, rows and pull-ups (upper body)

Upper body strength helps you protect the puck and win battles along the boards. Pair a pushing move with a pulling move so your shoulders stay balanced.

8. Sprint and bike intervals (conditioning)

Hockey shifts are short and hard, so train that way. Try 20 seconds of all-out effort, then 40 seconds of rest, for 8 to 10 rounds.

9. Hip and groin mobility (injury protection)

Tight hips limit your stride and can lead to groin strains. Spend 5 to 10 minutes on hip openers, lizard stretches and glute bridges before or after workouts.

10. Stickhandling and shooting at home

Off ice training is not only about fitness. A shooting pad and a stickhandling ball can add hundreds of quality touches each week. Even 15 focused minutes beats an hour of mindless shots.

A simple weekly off ice hockey training plan

You do not need to live in the gym. Three sessions a week is a strong start for most players.

• Day 1: Lower body strength. Squats, split squats, Romanian deadlifts, and a short core finisher.
• Day 2: Skills and mobility. Stickhandling, shooting, hip mobility, light core work.
• Day 3: Power and conditioning. Box jumps, lateral bounds, medicine ball throws, then sprint intervals.

Take at least one full rest day between hard sessions. Rest is when your body actually gets stronger.

How often should hockey players train off the ice?

Most players do well with 2 to 4 off ice sessions per week. During the season, 2 shorter sessions are usually enough, so you stay fresh for games. In the offseason, you can go to 3 or 4 sessions and build more strength and power.

Common off ice training mistakes

• Training too hard, too often. More is not better if you show up to games tired.
• Skipping mobility. Tight hips and groins catch up with you.
• Chasing heavy weights with bad form. Technique comes first, every time.
• Ignoring single-leg work. Hockey is played on one leg at a time.
• Doing random workouts with no plan. Progress needs structure.

Is off ice training safe for young players?

Yes, when it is age-appropriate and well coached. Youth players should focus on movement quality, bodyweight strength, balance, agility and mobility before adding heavy loads. A qualified coach or trainer should check form, especially on jumps and lifts. If a player has pain or a medical concern, check with a doctor first.

Frequently asked questions

What is the best off ice training for hockey players?

The best program mixes lower body strength, explosive power, core work, conditioning and mobility. Single-leg exercises like split squats and lateral bounds are especially useful because skating is a single-leg movement.

How long should an off ice hockey workout be?

Most workouts work well at 45 to 60 minutes. Younger players can get great results from 30 minutes of focused work.

Can you improve skating speed with off ice exercises?

Yes. Stronger legs and better explosive power help with acceleration and top speed. Off ice work builds the strength, and ice time helps you turn it into better technique.

Do I need a gym for off ice hockey exercises?

No. Bodyweight squats, lunges, planks, push-ups, jumps and sprints are all effective. A gym helps later, when you are ready to add weight.

When should I do off ice training, before or after practice?

Light mobility and activation work fits well before practice. Heavier strength sessions are better on a separate day or after practice, so they don’t take away from your ice time.

How do I start off ice hockey training as a beginner?

Begin with two sessions a week using bodyweight exercises. Learn the movements first, then add reps, then add weight.

Build your game on and off the ice

Great players are built in both places. If you want guidance from people who have spent decades around the game, take a look at the player development and clinics at NAR Hockey. The program is built around helping players become the best version of themselves, and you can see where the work happens on the facility page.

Have questions about training or finding the right fit for your player? Get in touch with the NAR Hockey team.

Always check with a coach, trainer or doctor before starting a new training program, especially for young athletes.