Conditioning for Hockey Players: A Complete Guide

As hockey gets faster & more skilled – the physical demands on players have never been higher.

The speed of the game has demanded that all players are elite skaters. 

And while we see the continuous investment into power skating on the ice and explosive power development work off the ice – we continue to see a gap that’s slowing down players and holding them back from peak performance. 

Their conditioning levels. 

Elite coaches know that scoring chances often come late in a shift.

Plays start to break down, defenders get slower, turnovers increase with sloppy passes and mental fatigue. 

And while coaches are constantly looking to create these match-ups (fresh vs fatigued players), it’s our job as players to take advantage of this knowledge ourselves. 

That’s why we say that one of the easiest ways to enhance your performance is to enhance your conditioning levels. 

Let us sell this concept in on-ice terms: 

• Want to win races, out skate players, and burn defenders? Keep higher speed levels by enhancing your conditioning levels. 
• Want to dominate battles & create more plays? Take advantage of match ups against fatigue by enhancing your conditioning levels. 
• Want to get more ice time? Guess what – coaches put out players in key moments they know that they can count on, and you can become that player by enhancing your conditioning levels. 

Good things come to players with elite conditioning levels. 

That's why we created this guide.

Not just because we want players to score better on fitness tests or feel better about their condition levels, but to dominate where it matters most – on the ice.

Let's dive in.

Part 1: Why Conditioning Matters for Hockey Players

Alright, we touched on this in the intro, but let’s dive a little deeper. 

When your conditioning fails, everything follows.

First goes your stride mechanics. Your powerful first three steps become labored and inefficient. Your ability to accelerate quickly and transition smoothly diminishes. Simply put, you get slower. 

Next comes your battle level. Suddenly, you're losing 50/50 pucks you'd normally win. The physical battles in the corners that you'd dominate start to go the other way.

Then comes the worst part – mental errors. Missed assignments. Poor positioning. Bad decisions with the puck. Research consistently shows that cognitive function decreases as physical fatigue sets in. Your hockey IQ drops with your conditioning levels.

This is where games are won and lost.

Elite conditioning gives you:

• Physical endurance to maintain your stride, battling strength, and shooting power into the third period
• Mental sharpness to make good decisions when others are making errors
• Recovery capacity to bounce back quickly between shifts, periods, and games
• Injury resistance by maintaining proper mechanics when fatigue normally sets in

Here's the reality – most players at your level are doing the same things as you. They’re working their hands, tightening their release, and putting work in the gym. 

But conditioning? That's where winners separate themselves.

You've seen those players – the ones who somehow find another gear late in the game. While everyone else is dragging, they're flying. When everyone's slowing down, they’re still performing. 

That's not magic. That's not "natural talent." That's the result of intentional conditioning work.

The player who can maintain their performance as others decline has an enormous advantage. As the clock ticks toward the final buzzer, you're not just competing against the opponent – you're competing against fatigue itself.

Win that battle and you’ll unlock more ice time, more opportunities, and more performance. 

Part 2: Understanding Energy Systems for Hockey

Alright let’s get nerdy for a second. 

You can skip this section if you want to just get to the protocols, but we find that a lot of our elite players want to know the why behind their training. 

We’ll be brief here – but when you can understand that conditioning is more than just going for a run or a bag skate, then you can start to intentionally train conditioning in a way that translates to the ice. 

So let’s explore energy systems for hockey players. 

1. Anaerobic Phosphocreatine System (The Explosion)

This is your immediate energy source – the one that powers those first few explosive strides, the quick change of direction, the explosive shot.

• Duration: 0-10 seconds of maximal effort
• Recovery time: 3-5 minutes to fully replenish
• Hockey application: First 3-5 strides on a breakaway, quick defensive reaction, explosive shot
• Limiting factor: Limited supply that depletes quickly

How it feels in a game: Imagine you're on the bench and suddenly your coach calls your line. You explode onto the ice, immediately sprint to backcheck, and make a quick defensive play. That initial burst of speed and power is your phosphocreatine system at work. You feel strong, explosive, and like you can go full throttle – but only briefly.

When it fails you: Late in a shift, you see an opportunity for a breakaway, but your legs feel "heavy" when you try to accelerate. That quick-twitch explosiveness isn't there anymore. Your phosphocreatine stores are depleted and need time to recover.

How elite players maximize it: Top players understand this system's limitations and strategically use their explosive bursts at the right moments – like the first three strides of a forecheck or a quick lateral movement to get open for a one-timer. They're not wasting this precious energy system on unnecessary movements.

2. Glycolytic/Lactic Acid System (The Battle)

After those first explosive seconds, your body shifts to its second energy system – breaking down carbohydrates stored in your muscles without using oxygen.

• Duration: 10 seconds to 2 minutes of high-intensity effort
• Recovery time: 20-40 minutes to fully replenish
• Hockey application: Extended zone battles, long offensive or defensive zone shifts
• Limiting factor: Acid buildup (that burning sensation in your muscles)

How it feels in a game: You're 25 seconds into a shift. Your line has sustained pressure in the offensive zone. You're battling along the boards, making quick movements to maintain possession. Your breathing is getting heavier, your legs are starting to burn, but you can still perform at a high level. This is your glycolytic system powering your work.

When it fails you: It's a long defensive zone shift. Your legs are on fire, your lungs are burning, and suddenly simple plays become difficult. You can't seem to clear the zone. Your hands feel clumsy. That defenseman you normally beat wide now contains you easily. The glycolytic system is maxed out, acid is building up, and performance drops dramatically.

How elite players maximize it: The best players have trained this system extensively. They've taught their bodies to buffer acid buildup more effectively and can sustain high-intensity effort longer. They've also learned to find brief "rest periods" within a shift – small positional adjustments that give them a 2-3 second recovery while still staying engaged in the play.

3. Oxidative/Aerobic System (The Engine)

This is your long-duration, lower-intensity energy system. It relies on oxygen to produce energy and is crucial for recovery between shifts.

• Duration: 2+ minutes of moderate intensity
• Recovery time: Minimal during activity
• Hockey application: Overall game endurance, recovery between shifts
• Limiting factor: Cardiovascular capacity

How it feels in a game: It's the third period of a tight game. While other players are slowing down, you still feel strong. Your recovery between shifts is quick – 45 seconds on the bench and your breathing has normalized. You're able to maintain your performance level while others fade. Your aerobic system is allowing you to recover quickly and maintain energy throughout the game.

When it fails you: It's the third period and you're gassed. Your coach is calling your line more frequently because others are struggling too, but you're not recovering fully between shifts. Your game is deteriorating shift by shift. What should be a routine defensive zone coverage becomes a mental struggle just to stay positioned. Your aerobic system isn't conditioned enough to support recovery throughout a full game.

How elite players maximize it: Top players maintain excellent aerobic fitness year-round. They know this system is crucial not just for single-game performance but for recovering between games in a tournament or playoff series. On the bench, they're using controlled breathing techniques to accelerate recovery before their next shift.

How These Systems Work Together in Hockey

A single shift demonstrates how all three systems work in sequence:

1. First 10 seconds: You jump on the ice and immediately sprint to the offensive zone to apply pressure on the forecheck – phosphocreatine system providing explosive power
2. 10-40 seconds: You engage in a battle along the boards, make several quick direction changes, and maintain high-intensity effort – glycolytic system becoming the primary energy source as phosphocreatine depletes
3. Between shifts: On the bench, your body works to clear waste products and restore energy systems – aerobic system driving recovery so you're ready for your next shift
4. Late in the game: The players with the best-trained aerobic systems can continue to perform at a high level while others fade – their aerobic system supporting faster recovery and better sustained performance

This is why hockey conditioning isn't just about being "in shape" or being able to run a 5k. It's about strategically developing all three energy systems to match the specific demands of the game.

Training Your Energy Systems Effectively

Now that you understand these systems, you should be able to create your own conditioning workouts. It almost doesn’t matter the modality as long as we’re intentionally training each one of these systems. 

Here’s a rough summary of what how we want to train these systems: 

Phosphocreatine System Training:

• Extremely high-intensity, short-duration work (5-10 seconds)
• Full recovery between reps (60-90 minutes rest)
• Examples: All-out 10-20 second sprints, quick-feet ladder drills (for conditioning not speed development)

Glycolytic System Training:

• High-intensity effort lasting 30-90 seconds
• Incomplete recovery between reps (1:1 or 1:2 work-to-rest ratio)
• Examples: 300-yard shuttles, 30/30 intervals, battle drills

Aerobic System Training:

• Moderate intensity work for longer durations
• Continuous effort or intervals with brief recovery
• Examples: Tempo runs, Tabata intervals, game-simulated conditioning circuits

By understanding these systems and training them purposefully, you'll develop the complete conditioning profile needed for elite hockey performance – explosive power when you need it, sustained effort during extended shifts, and rapid recovery to maintain performance throughout the game.

Part 3: Why Random Cardio Isn't Enough

"I've been going for some runs..”

We hear this from a shocking amount of hockey players. 

While they’ve heard about different conditioning approaches or the importance of interval work – there’s still the inclination to go for a jog or hop on a bike for 20 minutes. 

Here's the problem – steady-state cardio (like jogging) primarily develops your aerobic system while largely ignoring the anaerobic systems that dominate hockey performance.

Don't get me wrong – having a solid aerobic base is valuable. But hockey isn't played at a steady state. It's explosive, intermittent, and high-intensity. Running at a consistent pace for 30 minutes simply doesn't replicate these demands.

When you just "go for a run," you're:

• Training primarily one energy system (oxidative)
• Working at a single intensity level (usually moderate)
• Moving in a single plane of motion (forward)
• Using a movement pattern that doesn't match skating

Your conditioning needs to reflect the specific demands of hockey.

Hockey-Specific Conditioning

When it comes to conditioning, specificity does matter. 

While the “hockey-specific” approach to training has been used by a lot of trainers to sell gimmicky workouts like balancing on a bosu ball or shooting with banded sticks – when it comes to conditioning, it actually is appropriate. 

We consider hockey-specific conditioning to look like: 

• Intermittent high-intensity efforts that mimic shift lengths (20-45 seconds). Often times we’ll start with 10 seconds of max effort work, and then continue trying to maintain pace/intensity for another 20+ seconds. 
• Brief recovery periods similar to bench time between shifts. Our recovery times rarely get over 90 seconds (we preferably use 60 seconds). Just enough to catch our breath and have our heart rate drop. 
• Multi-directional movements that challenge different muscle groups. We prefer hockey players to actually move when it comes to conditioning. We’ll often use runs that require change of directions instead of just straight line runs. 
• Variable intensities that reflect the changing demands of a shift. Like we mentioned in the first point, we like to vary intensity throughout the conditioning workouts. 

The goal isn't just to be "in shape" – it's to be in hockey shape, and keeping in mind these focuses will 10x the effectiveness of your conditioning work. 

Intensity and Intention

This brings us to a core Relentless training philosophy: intensity and intention over volume.

High-intensity intervals for 20 minutes will do more for your hockey conditioning than an hour of steady jogging. Quality over quantity. Purpose over random effort.

Every conditioning session should have:

• Clear work-to-rest ratios that mimic the demands of hockey
• Planned intensity levels that challenge the right energy systems
• Intentional movement patterns that transfer to on-ice performance
• Progressive overload that continues to challenge your systems as they adapt

Remember, how you train matters more than how much you train. Intensity and intention are everything.

Part 4: Conditioning Modalities for Hockey Players

Now that we understand energy systems, the next inevitable question is – what’s the best type of conditioning or what modalities should hockey players use to enhance their conditioning levels. 

The short answer here is that we love a mixture of modalities including: field/sprint work, treadmills, bikes, HIIT workouts, and on-ice conditioning.  

Undoubtedly our preference is field work. 

Unlike the linear structure of treadmills or fixed positions of bikes – these types of workouts allow athletes to combine more movement patterns & also force players to refine their movement quality under intense conditioning demands. 

But let’s explore each modality along with the pros and cons of each. 

Field & Sprint Workouts

For hockey players, this is by far our #1 conditioning modality. 

It's the opportunity to move like an athlete, get out of fixed positions, practice change of directions, and challenge yourself in a way most translatable to the ice.

This doesn’t always have to be a literal “field” but could also be a gym, a court, or even at the rink. 

Benefits:

• Most closely mimics the multi-directional nature of hockey.
• Allows for acceleration/deceleration training.
• Develops sport-specific movement patterns.
• Doesn’t load/strain the same structures as on-ice work. 

When to use:

• Off-season and pre-season primary conditioning
• When you have access to field/court space
• For players needing to improve change-of-direction ability

Limitations/Downsides:

• Can be potentially higher strain if there’s underlying issues. 
• If the player is skating a lot it can feel “high impact” on joints.
• Requires at least 20 yards of open space. 

Treadmill Conditioning

While most hockey players hate them – we actually like treadmill work for hockey. 

The treadmill is a great opportunity for max effort work, can push the pace on players (they can see the intensity level & have to match it), and incline work can be an additional challenge without adding more speed/impact. 

Benefits:

• Controls exact speeds and work intervals
• Provides consistent resistance/pace that players have to match. 
• Lower impact when used with slight incline (2-3%)
• Incline be used to create more glute/posterior demands. 

When to use:

• When field space isn't available. 
• After a workout session where you’re already at gym
• For players rehabbing from certain injuries

Limitations:

• Single-direction movement only
• Less sport-specific than field work
• Can create monotonous training environment

We always recommend that our players add a slight incline to their runs. Not only does this add challenge, but it also takes some impact off of your lower body joints. Even a 2-3% incline can make a huge difference and really let you let it rip.

Bike Conditioning

Hockey players are obsessed with bikes. 

A study from the 80s showed that the muscular activation pattern in biking are closely related to the muscle activation in skating. Ever since then, it’s been deeply ingrained in hockey culture to “hop on the bike” to get some conditioning in. 

But bikes do have pros and cons. 

In fact, we try to get our players off the bike as much as possible.

This is mainly because hockey players already put a ton of strain on their hips when they’re skating, and so when a player jumps on the bike they’re putting high intensity strain on these structures while often being in poor postures. 

We’ll often see players who bike a lot have tighter & more restricted hips. 

But bikes can serve a purpose. Let’s explore.

Benefits:

• Similar muscular demands to skating. 
• Zero impact on joints. 
• Easily controlled resistance and intervals.
• Can express max effort intensity without having to worry deceleration or running patterns (lower injury risk). 

When to use:

• When impact is a concern 
• When a player isn’t skating very much (injured, off-season, low ice time/scratch). 
• Coming back from injury 

Limitations:

• Reinforces the same hip flexion pattern as skating
• Limited upper body engagement (in fact often poor forward rounded shoulder posture).
• Less multi-directional demand

If you are using a bike for conditioning, we want to make sure you're finding good posture, and trying to avoid that rounded shoulder/upper back position. We also recommend that for your sprints you're standing off your seat as much as possible.

HIIT & Tabata Workouts

So technically speaking all of our conditioning is considered high intensity interval training (HIIT) and we often utilize the Tabata protocol (20s on, 10s off). 

But in this case, we’re calling HIIT workouts as bodyweight, kettlebell, or dumbbell focused circuits/series. 

It’s important to note here that we don’t believe in “circuit training” for hockey players. Oftentimes we’ll see trainers use circuit training with youth players/teams for the entire workout. While this feels “hard” and gets players sweaty – it’s often sloppy & doesn’t develop the strength or power that players need to thrive on the ice. 

It’s why NHL players aren’t going to bootcamp classes. 

But saying that, if it’s well structured, these HIIT-style circuits can be super valuable for hockey players. 

Benefits:

• Extremely time-efficient, can be added to the end of a workout or done with a mobility session. 
• Can be done with minimal equipment (we like players to do exercises with just 2 dumbbells or a kettlebell). 
• Develops multiple energy systems simultaneously as well as localized muscular endurance. 
• Can incorporate hockey-specific movement patterns (jumps, shuffles, etc). 
• Injured players can choose exercises that avoid their injury while still getting in high intensity work.  

When to use:

• When time is limited (easy to add 10 minutes to end of workout/practice). 
• In small training spaces (can do at home). 
• For adding variety to conditioning work.
• To combine strength and conditioning elements.

Limitations:

• Can be difficult to quantify progress.
• Requires self-motivation to maintain intensity.
• Need to be focused on movement quality as form can break down under fatigue (good challenge, but need to avoid getting sloppy). 

On-Ice Conditioning

As strength coaches, it’s rare that we’ll get to work with players on ice. It’s why our articles are focused on off-ice protocols.

Saying that, it’s important to recognize that the best modality to enhance your sport-specific conditioning level is to create conditioning demands while doing that sport. 

If swimmers want to improve their conditioning, they swim. A cyclist cycles, soccer players run, basketball players run lines, and hockey players skate. 

There’s no secret about it, the best place to improve your conditioning is on the ice. 

With the right on-ice conditioning protocols (usually with an educated coach), most of our players don’t do any off-ice conditioning all season. 

So while this article is aimed at hockey players looking to improve their conditioning away from the rink, it’s still important to recognize that on-ice skates are the best way to improve conditioning. 

Benefits:

• Most sport-specific option possible
• Develops conditioning while reinforcing skating technique
• Creates exact energy system demands of the game
• Builds mental toughness in the exact environment of competition

When to use:

• Pre-season preparation
• Throughout season maintenance
• When ice time is available

Limitations:

• Requires ice access
• Additional recovery demands from skating
• Difficult to control exact intensity

Part 5: Maximizing Your Conditioning with Nasal Breathing

Nasal breathing might not be on radar when it comes to conditioning – but at Relentless we’re huge fans of utilizing nasal breathing and eliminating mouth breathing as much as possible. 

This comes with a host of benefits that researchers are starting to show can support athletic performance.

This is simply just challenging yourself to breathe through your nose as much as possible. When athletes shift their breathing patterns to nasal breathing from mouth breathing, research has shown that they unlock a wide range of benefits including:

1. Increased oxygen utilization – Your nose filters, humidifies, and warms air before it reaches your lungs, allowing for more efficient oxygen exchange.
2. Nitric oxide production – Nasal breathing increases nitric oxide production, which helps dilate blood vessels and improve oxygen delivery to working muscles.
3. Improved CO2 tolerance – Nasal breathing naturally creates slight CO2 retention, which can improve your body's buffering capacity against acid buildup during high-intensity efforts.
4. Parasympathetic activation – Nasal breathing activates your parasympathetic nervous system, enhancing recovery between high-intensity intervals.

But let’s be real – this simply isn’t going to be possible for hockey players all the time. 

Anyone that’s been out there for an intense shift knows that it’s simply not possible to be breathing through your nose & you need to get as much air into the body as possible. 

But we’ve found that by training hockey players to be mindful of nasal breathing with their conditioning work, they switch to nasal breathing sooner in their recovery process & start to tap into those benefits. 

So let’s explore the ways you have train your ability for nasal breathing: 

During Lower-Intensity Work:

• Focus on exclusively breathing through your nose during warm-ups and lower-intensity intervals
• Practice a 3-4 second inhale and a 4-5 second exhale
• Feel the air filling the lower portion of your lungs first

During Higher-Intensity Work:

• Try to maintain nasal breathing as intensity increases
• If you need to switch to mouth breathing during peak intensity, return to nasal breathing as soon as possible
• Use your recovery intervals to reestablish nasal breathing patterns

Recovery Focus:

• Immediately transition back to nasal breathing during recovery periods
• Use deep nasal breaths to accelerate recovery between intervals
• Monitor how quickly you can return to controlled nasal breathing as a measure of conditioning improvement

Remember – you won't be able to maintain nasal breathing during your most intense efforts, and that's okay. The goal is to extend the threshold at which you need to switch to mouth breathing and to return to nasal breathing as quickly as possible during recovery.

Part 6: Field & Sprint Conditioning Workouts

Alright let’s finally get into some conditioning workouts that you can do to improve your conditioning levels. 

This section is focusing on “field” workouts. This doesn’t need to be at a track or field, but it’s definitely the ideal setup. 

Some of these are savage. Make sure that you’re getting in a warm-up & you’re ready to push the pace. 

Screenshot for future reference. 

Hockey Conditioning Workout #1:

Duration: 20 minutes | Intensity: 7.5/10

Drill 1: Penn 60

• Reps: 5 times
• Execution: Run out and back 5, 10, and 15 yards aiming to complete all 3 sprints in under 20 seconds.
• Rest: Take 60 seconds rest before repeating.

Drill 2: 100s

• Reps: 4 times
• Execution: Run the length of an entire field with the goal of completing in under 20s.
• Rest: Take 20s rest and then repeat.

Drill 3: AFAP in 2 min

• Reps: 1 time
• Execution: Our goal here is to run as far as possible in 2 minutes. Keep a consistent and steady pace, and really push it.
• Option: You can use either a track or the perimeter of a field.

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Hockey Conditioning Workout #2:

Duration: 20 minutes | Intensity: 8.5/10

Drill 1: 10-20-30s

• Reps: 5 times
• Execution: This is meant to be a full sprint, make sure you're warmed up ahead of time. Run 10 yards and back, 20 and back, and then 30 and back.
• Rest: 1 minute before repeating.

Drill 2: 5x5 to 100s

• Reps: 3 times
• Execution: We're going to do a high intensity continuous 5 yard sprint (there and back) 5 times. Immediately after your 5th rep go into a full length sprint for 100 yards. Really battle through the burn here.
• Rest: Jog back and repeat.

Drill 3: AFAP 4 minutes

• Reps: 1 time
• Execution: Our goal here is to run as far as possible in 4 minutes. Keep a consistent and steady pace and really push it.
• Option: You can use either a track or the perimeter of a field.

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Hockey Conditioning Workout #3:

Duration: 25 minutes | Intensity: 8.5/10

Drill 1: 10/10 Run/Walks

• Reps: 2 times
• Execution: For this drill you're going to be in a full sprint for 10 yards, and then walking for 10 yards – repeating for the length of a football field.
• Rest: Take a minute of rest and repeat.

Drill 2: 300s

• Reps: 3 times
• Execution: Set up cones 25 yards apart. This is a max effort sprint where you're going 25 yards and back 6 times for a total of 300 yards. Aim to get as close to 1 minute as possible.
• Rest: After the first set, take 60s rest. After the second set, take 90s.

Drill 3: 5 Minute High Pace Steady

• Reps: 1 time
• Execution: This is meant to be a high pace run. This isn't a sprint for distance, but a pace faster than a jog. Find your pace and push yourself to not slow down for the duration of the run.
• Technique: Use nasal breathing only.

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Part 7: Treadmill Conditioning Workouts

If you’re using a treadmill – make it count. 

Turn up the incline to 2-3% and really let it rip. This is an environment where you can really push your pace. 

When you’re on “rest” – it’s best to stand on the side of the treadmill instead of turning it down. Make sure you always test the speed before you jump back on. 

Like all conditioning, make sure you’re heading into these warmed-up! 

Treadmill Hockey Conditioning Workout #1

Duration: 15 minutes | Intensity: 7.5/10

Drill 1: 30s/30s

• Reps: 4 times
• Execution: 30s sprint, followed by 30s of rest.
• Intensity: Keep your pace high here so that the work is max effort.

Drill 2: 15s/30s

• Reps: 4 times
• Execution: 15s max effort sprint, 30s rest.
• Intensity: The sprint should feel like you couldn't run 20 seconds. Really turn up here.

Drill 3: 4 Minute Fast Steady Pace

• Reps: 1 time
• Execution: For this we want to keep a fairly intense pace for 4 minutes. Our goal is also to use nasal breathing for the entire time.
• Setting: Ideally we turn the speed down here and increase the incline significantly. Stay consistent, push the pace, and get relentless.

Treadmill Hockey Conditioning Workout #2

Duration: 20 minutes | Intensity: 7.5/10

Drill 1: 1 on, 1 off.

• Reps: 3 times
• Execution: For this we have a 1 minute high intensity run, followed by an entire minute rest.
• Note: This can be shortened if you feel that you've caught your breath and you'll be able to hit your next set at max intensity.

Drill 2: 15/15

• Reps: 6 times
• Execution: 15s on, 15s off. Turn up the intensity for this one. With just 15s on, make sure you're really pushing the pace.
• Recovery: With a short rest, make sure you're getting some deep air into your lungs.

Drill 3: 4 Minute Push

• Reps: 1 time
• Execution: For this we want to keep a fairly intense pace for 4 minutes. Our goal is also to use nasal breathing for the entire time.
• Setting: Ideally we turn the speed down here and increase the incline significantly. Stay consistent, push the pace, and get relentless.

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Treadmill Hockey Conditioning Workout #3

Duration: 10 minutes | Intensity: 7.5/10

Drill 1: Tabata 20/10 

• Reps: 10 times
• Execution: All out 20s sprint, followed by a 10s rest.
• Intensity: Really make sure you're pushing the pace for your later reps. The intensity and fatigue builds here.

Drill 2: 1 minute/30s

• Reps: 3 times
• Execution: For this we're going to be working at a moderate-high pace. Make sure you're pushing yourself for the full minute so that the end feels like a struggle.
• Recovery: Take your rest and dive right back in.

Drill 3: 2 Minute Push

• Reps: 1 time
• Execution: For this we want to keep a fairly intense pace for 2 minutes. Our goal is also to use nasal breathing for the entire time.
• Setting: Ideally we turn the speed down here and increase the incline significantly. Stay consistent, push the pace, and get relentless.

For treadmill workouts, step off onto the sides during rest periods rather than stopping the treadmill. This allows you to maintain the speed setting and immediately jump back in when rest time is complete.

Want more treadmill workouts? Check out our Complete Hockey Conditioning Program for 10+ additional treadmill workouts designed specifically for hockey players.

Part 8: Bike Conditioning Workouts

Alright, let’s make your bike work count. 

We don’t want players to just “hop on the bike” for a ride. Get on, do 3-4 minutes of warming up, and then push the pace. 

Workout 1: Stand-Up Power Series

Duration: 20 minutes | Intensity: 7.5/10

Drill 1: 20/40 Stand

• Reps: 5 times
• Execution: 20 seconds all out, 40 seconds rest. For this sequence we're going to turn down the tension but turn up the intensity/speed by standing up for the entire work period.
• Recovery: Focus on getting in deep air during your rest so you can maintain intensity on your sprints.

Drill 2: 30/30

• Reps: 5 times
• Execution: 30s work, followed by 30s of rest. Maintain tension, but increase intensity/speed by standing up for the entire work period.
• Intensity: Keep your pace high here so that the work is max effort.

Drill 3: 15/30

• Reps: 5 times
• Execution: 15 seconds on, 30 seconds off. Turn up the intensity for this one. You have a generous 1:2 ratio here, so we want to see an all out sprint and then take the rest time to get in some deep air.
• Setting: Maintain tension throughout.

Workout 2: Minute Intervals

Duration: 20 minutes | Intensity: 7.5/10

Drill 1: 1 min/1 min

• Reps: 5 times
• Execution: For this we have a 1 minute high intensity and tension stand up sprint, followed by an entire minute low tension moderate pace pedal.
• Note: This can be shortened if you feel that you've caught your breath and you'll be able to hit your next set at max intensity.

Drill 2: 20/10

• Reps: 6 times
• Execution: We're using a Tabata protocol here with 20s on and 10s off, and will be utilizing tension to make the work harder.
• Intensity: Turn it up and make sure you're keeping a steady and intense pace for the full 20s.

Drill 3: 15/30

• Reps: 6 times
• Execution: Turn up the intensity for this one. You have a generous 1:2 ratio here, so we want to see an all out sprint and then take the rest time to get in some deep air.
• Setting: Maintain tension throughout.

Workout 3: 20-40 Sprint Ladder

Duration: 15 minutes | Intensity: 7.5/10

Drill 1: 20 to 40

• Reps: 5 times
• Execution: For this drill we're going to use a max effort sprint for 20s (standing or high tension), followed by 40s of high output (at a 8/10 intensity).
• Rest: After this take a short rest for 30-60s and repeat.

Drill 2: 1:1 Ladder

• Reps: 1 time
• Execution: We're going to be using a 1:1 work to rest ratio here, while increasing the duration from 10s to 60s. This will look like 10s on, 10s off, increasing in 10 second intervals until you hit 60s.

Drill 3: 4 minute high pace

• Reps: 1 time
• Execution: For this we want to keep a fairly intense pace for 4 minutes. Our goal is also to use nasal breathing for the entire time.
• Setting: Keep the tension up here. Stay consistent, push the pace, and get relentless.

When using the bike for hockey conditioning, focus on maintaining proper posture. Avoid the rounded shoulder position common in cyclists, as this reinforces poor hockey posture. For sprint intervals, get out of the saddle (stand up) whenever possible to engage your core and upper body.

Want more bike workouts? Check out our Complete Guide to Bike Workouts for Hockey Players for 10+ additional bike workouts designed specifically for hockey players.

Part 9: HIIT & Tabata Conditioning Workouts

Like we mentioned before, technically all of our conditioning is built around the concept of HIIT – but the “HIIT workouts” we’re referencing in this section are essentially bodyweight, dumbbell, or kettlebell circuits that let you challenge your energy systems without having to run or bike. 

When we’re doing these workouts we want to focus on a couple key things: 

1. Make sure you’re warmed up. Often these workouts are added to the end of a traditional workout, but if they’re not – make sure you’re warmed up & primed to work. 
2. Don’t sacrifice movement quality. This is a tough one, we naturally want our players to push themselves (often to the point of exhaustion) during the work sets – but we don’t want them to break down form & get sloppy. This might sound like a negative but it’s actually a positive, because it forces you to find good mechanics under conditioning load. 
3. Go light. If you’re using weight for this work, go a little lighter than you feel you should. Often our pro players will use 20 or 25lbs dumbbells for this type of work. Our goal isn’t strength, it’s conditioning. And with the intensity you’re bringing – 20lbs should feel rough by the end of your set. Don’t sacrifice form or intensity just because you want heavier weights.  

One last recommendation: consider doing this type of work at home, followed by a mobility series. Often our pros that are travelling will do this in a hotel gym or at the cottage. 

It’s an opportunity to get in some pseudo-strength work, challenge a bunch of movement patterns, get some core work in – but they also spend 10-15 minutes on functional mobility afterwards. 

Enjoy these!

Workout 1: Bodyweight Tabata

This workout uses the Tabata protocol: 20 seconds max effort, 10 seconds rest, repeat. Complete all exercises in order, rest 1-2 minutes, then repeat the circuit 3-4 times.

Exercise 1: Speed Squats (20s)

• Keep your arms up here to make sure your chest is high
• Still use perfect mechanics as if you're sitting back in a chair
• Really fire the glutes here and drive the hips forward and add some speed!

Exercise 2: Alternating Lunge Jumps (20s)

• Make sure you're intentionally loading into your hips and then firing off your glute
• Landing in the lunge on the other side
• Load and explode

Exercise 3: Push Ups (20s)

• Relentless and consistent pace
• Battle through fatigue here and just keep going
• If you can't hit 15 straight push ups, elevate your hands

Exercise 4: Alternating Curtsy Lunge (20s)

• Intentionally load into that hip and then drive off by firing your glutes
• Get powerful here

Exercise 5: Slow Mountain Climbers (20s)

• In a high plank position, take our knee outside of your elbow
• Make sure there's no twisting or bending
• Really squeeze your abs for the duration of each rep
• Then repeat on the other side

Exercise 6: Squat Jumps (20s)

• Load and explode here
• Make sure you're sitting back and then firing as aggressively as possible with your glutes
• Create that powerful arm swing and really let it rip here

Workout 2: Dumbbell Complex

For this complex, the DBs never leave your hands. Perform all exercises back-to-back with no rest between movements. Use a light-moderate weight that challenges you but allows proper form. Rest 60-90 seconds between complete sets, and perform 5 total sets.

Exercise 1: Squat to Press (10 reps)

• Start with the DBs on your shoulder
• Sit into a squat, and then from the bottom of your movement fire all the way up with one smooth press
• Keep your tempo explosive here

Exercise 2: RDL to Row (10 reps)

• Find a perfect posture with your shoulders back
• Push your hips back into a hinge
• At the bottom of your movement perform a strong row with your elbows running along your ribs
• Fire your hips forward to return to the standing position

Exercise 3: Alternating Reverse Lunge (20 reps)

• Keep your chest up and your shoulders back
• Make sure nothing is collapsing inwards as you start to fatigue
• Keep driving off your front hip

Exercise 4: Renegade Rows (10 reps)

• This exercise is a combination of a push up and a row
• Get into a high plank on the DBs
• Do a push up and then perform a single arm row on each side
• Eliminate any twisting or bending and squeeze your abs

Exercise 5: Scoop to Rotational Press (10 reps)

• This exercise is meant to challenge your rotation
• Make sure you're loading up your hips
• Engage your bicep for the "scoop" and then follow through with hip rotation and press

Workout 3: Explosive Bodyweight HIIT Complex

This workout sequence combines power-demanding exercises followed by similar bodyweight movements. This creates intense localized muscular endurance demand while challenging your conditioning capacity. Perform all exercises back-to-back with no rest. Rest 60-90 seconds between complete sets, and perform 5 total sets.

Exercise 1: Alternating Lunge Jumps (10 reps)

• Make sure you're intentionally loading into your hips and then firing off your glute
• Landing in a lunge on the other side
• Load and explode

Exercise 2: Alternating Reverse Lunge (10 reps)

• Step back into a reverse lunge
• Load up that hip and then explode with your glute back to the top
• Repeat on the other side
• Keep your pace high and aggressive

Exercise 3: Dynamic Push Ups (10 reps)

• We can either use an alternating hand position here (similar to our lunge jumps) where each rep you're pushing off and landing in a new position OR doing a mid-air clap
• Make sure you're staying braced and abs/glutes are squeezed

Exercise 4: High Plank Overhead Reach (10 reps)

• Stay in a squeezed and braced position here
• Our goal is to fire up your shoulders and challenge your ability to stay braced under a conditioning/endurance demand

Exercise 5: Lateral Skater Bound (10 reps)

• Load into your hip as much as possible to be able to really fire off your glute
• This is a mixture of speed and power
• We really want to find positions we can generate power from

Exercise 6: 4 Way Lunges (5 each)

• This lunge has 4 reps in 1
• First to the side, then at a 45 degree angle (like a skater stride), then reverse, then Curtsy
• Make sure you fight fatigue here and continue to find good movement patterns

The key to effective HIIT training is maintaining movement quality even as fatigue builds. This directly translates to hockey – maintaining proper skating mechanics and decision-making when fatigue normally sets in.

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Conclusion: Bringing It All Together

Alright, so we recognize that we went over a lot in this article. 

We hope that you’ve learned not only what’s needed for hockey players to enhance their conditioning levels but also the why & how behind it. 

We’ve always prided ourselves on building hockey players with savage conditioning levels. And while most of our players go back to their teams and dominate fitness testing, it’s on-ice where they notice the biggest impact. 

From dominating shifts, to getting (and capitalizing on) more scoring opportunities, to getting more ice time from their coach. 

So while it might not be fun, this stuff matters. 

If you’re serious about taking your game to the next level & building elite conditioning, functional strength, and explosive power that translates to the ice – then make sure you’re checking out one of our hockey training programs. 

These have been used by thousands of ambitious players from around the world to truly make their training count & is your opportunity to get the training system you need to explode your game. 

Get out there & get relentless! 

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