When the waters freeze over, and your favorite wintertime hobby is back on television, it’s a good time to temporarily hang up your BCD and take out your hockey stick. If you’re a certified ice diver, then it’s a perfect time to discover what’s going on above and below the ice.

If you’re a diver who loves to play hockey, you already know that working out is important for maintaining your performance in the water as much as on the ice.

Let’s take a look at what a typical hockey workout incorporates and how it can benefit your future dives. I’ll even throw in a hockey season workout to get you started.

The Components of a Hockey Season Workout

I would argue that there are five components to any great hockey workout:

Isolation-Work: Strength training or resistance training is a part of the hockey season workout, but there’s going to be more emphasis on isolation work, or separating muscle groups. For example, a compound movement like the back squat is going to be replaced with a one-legged variation. Why?

Think about your movements while skating: your weight shifts from side to side, placing a great demand on one side of the body at a time. Now add into the mix the need for fast reflexes, turns, and power shots, and you’ll see why isolation work is key.

Agility: Something that you might not pay much attention to in your ordinary workouts is your agility, or your ability to start moving and suddenly change direction and speed. In hockey, agility isn’t an option; it’s a requirement. Your hockey workout should include agility-based drills such as cone taps and twisting box jumps.

Strength: Functional strength is always useful, especially when you have to pick up speed on skates or deliver a hit to your opponent. Focusing on a few compounds movements such as the deadlift and bench press with heavier weight will help to boost your strength.

Power: Although the two are commonly mixed up, power is not the same thing as strength. Power is defined by the maximum amount of force you can generate in the shortest amount of time. Think about two guys in a shoving match. It’s not about who is stronger; it’s about who can generate the most power in a short distance that will leave the other guy flying.

Power is going to come in handy when taking slap shots and directing your opponent’s movements. It’s also useful for those on-ice skirmishes.

Recovery: If you’re already familiar with the gym, you know that warm-ups, cool-downs, and stretching are a vital part of any resistance-training workout. With hockey, you need to take this a step further. Due to the stress placed on the hip flexors, glutes, and lower body, tissue work is a necessity. At the very least, you should foam roll. At best, you should be getting a weekly deep-tissue massage.

Hockey Season Workout for Divers

In Workout A, you’ll focus on strength and power. Perform this workout twice per week (e.g., Monday and Thursday). In Workout B, you’ll focus on agility and isolation work. Again, do this workout twice per week (e.g., Tuesday and Friday). Give yourself at least two rest days per week.

Workout A: Strength and Power

· Cardio Warm-up and Stretching: 5 to 10 minutes
· Elevated-Foot Split Squat: 3 sets of 5 to 8 repetitions
· Weighted Pull-ups: 3 x failure (do as many as you can)
· Deadlifts: 3 x 5-8
· Single-Arm Incline Bench Press: 3 x 5-8
· Wall Ball Front Throws: 3 x failure
· Extended Hand Cable Core Hold: 3 x failure

Workout B: Agility and Isolation Work

· Cardio Warm-up and Stretching: 5 to 10 minutes
· Single-Leg Romanian Deadlift: 3 sets x 12 to 15 repetitions
· Cable Hip Adduction: 3 x 12-15
· Twist Box Jumps: 3 x failure (do as many as you can)
· Cable Hip Abduction: 3 x 12-15
· Cone Taps: 3 x 30 seconds
· Speed Ladder: 3 x 5 complete rotations

Do You Play Hockey When You’re Not Diving?

Does training for hockey help your diving experience? Going to try the workout above? Let us know if you have any questions or about your results in the comments below.


Leave A Comment