Hockey Offseason Conditioning Drills

Hockey Offseason Conditioning Drills

In order to become and remain a first line player in hockey, it is important to not only train during hockey season but also to maintain form during offseason. Conditioning drills, are therefore designed to sustain muscular activation and develop speed and agility, required for the sport. An offseason hockey conditioning drill, by default, can only be successfully completed with regularity, by a powerful athlete. It is a supporting workout that is essential to retain fitness levels required for hockey.



While there are several workout routines available in the market and popular among fitness circles for hockey offseason conditioning; Kbands Training is, without doubt, one of the best drills there is. Hockey offseason is the time to improve your muscle capacity and work on your hand and knee drive. And sustained aerobic activity is not enough to do that. You need simulation based workout drills that enable you to perform explosively for short bursts during the game. At the same time, conditioning drills should help you not only acquire your top speed but also maintain it for the duration of the game. This article explores some of the most effective Kbands workouts and drills for hockey offseason conditioning.

Kbands Conditioning Drill with Inverted Ox

This drill is setup in a space of 10-12 yards with two bags placed at the end of sprint patch. Assume an inverted ox position and then sprint towards the bags without accelerating. Loop in and around the bags, doing an additional 10-15 yard turnout. As you sprint without accelerating towards the bags, the resistance offered by the Kbands tied above your knees, activate your quads and hip flexor muscles.

Maintaining the speed and dynamics while sprinting, helps you build the stability of your feet, which is an important goal of a conditioning drill. Minimum 12 sets with resistance have to be repeated to reach an elevated heart rate and get optimum leg muscle tone. You can repeat the drill without the Kbands resistance afterwards to work on your speed.

Kbands Ladder Drill

Unlike the inverted table drill that focuses on building kneed and hand drive with moderate acceleration, a Kbands ladder drill is designed to develop your lateral movement. Hip flexor development is achieved by laying out the ladder and adopting a high intensity, three step drill. During the dig phase of the drill, a more powerful leg drive is also developed.

Spread out the ladder and sprint up alternate steps, driving your knees high. Next try the lateral quad movement by laterally moving through the ladder steps, driving your knees up for maximum hip flexing. Follow this up with an alternate knee drive with in-and-out step between ladder steps. Repeat each drill for 12 sets before switching to the next move. The entire workout will improve your hip flex muscles and greatly enhance your lateral movement.

By repeating the drill on the same side, you can also improve single leg strength. For more controlled cuts during competition, dynamic footwork is also enhanced using the ladder drill. You can practice this drill 3-4 times a week for optimizing your foot speed.
Building Reaction time with Kbands

During the hockey offseason conditioning training, it is not enough to work on your muscle strength, dynamics and activation. This is also the best time to steadily improve your reaction time and the ability to change directions while accelerating. Using a Reactive Stretch Cord, you can do a series of assisted overspeed training drills to achieve just that.

Reactive Stretch Cord is a training tool which can be used to develop the ability to accelerate from a stationary position during the game and change directions with minimal loss of momentum. The 8-20 ft extended stretch Cord comes with and adjustable belt and an assistance hand strap to perform a series of Accelerator and Vertical FX training sequences.

Shoulder Stability Workout With KB Powerbands

Hockey is a game of strength and stability. As a professional athlete, you have to focus on improving your upper body strength as much as you focus on your leg muscles. Using the KB Powerbands, you can do shoulder rehab training during the hockey offseason or can even build stronger chest, back and arms during conditioning period.

There are four levels of upper body resistance KB Powerbands available that can be adjusted according to your training needs. Create optimal resistance and repeat minimum 12 sets on each arm. The added resistance of the KB Powerbands not only let you build your rotational power, but also maximize your upper body tone.




How Kbands Training Helps

Kbands resistance on your legs is supposed to help you achieve maximum muscle activation. Only by repeatedly extending maximum effort against Kbands resistance, do you develop superior muscle activity. When you sprint, accelerate and turn wearing Kbands on your hips; you may feel the urge to turn your legs marginally to reduce resistance. You will have to extend extra force and burn additional calories to work against this external resistance. As a result, your muscles experience a simulated environment of the game and develop to perform during extended activity.

As you perform the same drill with and without Kbands, the difference in your muscle activity becomes apparent. While Kbands resistance drills help you develop explosive muscle performance, speed is equally important in the sport of hockey. Therefore, un-resisted sets are best suited for working on your reaction time and agility.

Head to the sports section at today and find more information about hockey specific Kbands Training products as well as useful drills. Choose products that suit your on-season and off seasons conditioning needs and help you achieve superior performance every single time.


Hockey Training Equipment




Reactive Stretch Cord


Elite Speed Kit


Victory Ropes

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