While the off-season for hockey players is often jam packed with workouts, skates, and field workouts -getting away for a true "off-season" to a cottage or can be extremely valuable to have a mental refocus and reset.
Even though a gym might not be available up north or on the road, it doesn’t mean training needs to stop if you are serious about taking your game to the next level. We’ve put together a few different workouts that hockey players can do at the cottage this summer to make sure their off-season is as productive as possible.
Along with of these workouts I would recommend a complete warm up and cool down, which can easily and effectively be done equipment free.
Here are 5 different workouts that Hockey Players can use to keep their training on point at the cottage this summer.
Cottage Workout #1: Bodyweight Only
Don't want to bring any equipment, but also don't want to just run? This workout's for you.
12 each Single leg glute bridge (3s hold at top)
15 Push ups (5 Second negative)
1 Minute alternating hands and feet plank
10 each cossack squat (5 second negative)
12 Active blackburn rotation
12 Hamstring walkouts
3, 10 seconds each adductor side plank
10, 5 Second single leg holds
Cottage Hockey Workout #2: Bodyweight Tabata & Jog
The beauty of a tabata style high intensity interval workout is that you can use essentially whatever bodyweight exercise you want, and trains similar energy systems to a hockey shift. Hockey players can get creative with this, but if you don’t like creativity give this one a go, it’s pretty foolproof.
20 seconds on 10 seconds off 8 times each (total of 8 minutes of work)
Rest for 3-4 minutes, then complete a light jog for 20 minutes
Cottage Hockey Workout #3: Bands
We often say that if hockey players have any piece of exercise equipment, bands are likely the best bang for the buck.
By buying this simple and inexpensive piece of equipment that also packs super light, you can easily crush a full body workout at the cottage. Bands are one of the best pieces of equipment you can buy as most of these exercises I would do even in a fully equipped gym.
The reps here are guidelines but can be easily altered according to band tension.
12 Banded glute bridge - ends of bands under feet, middle over hips
12 Banded push ups- ends of bands under hands, middle across back
12 Split stance Pallof Press- attach one end to door or other secure object
12 Bent over rows- stand on middle of band, pull from ends
10 each Single leg RDL- one end around foot, other around shoulders
20 band engaged dead bug, one end fasten to secure object, other pulled over top of shoulders and held for entire set
20 band pull aparts- palms up
12 each, half kneeling row- fasten to secure object
15 each, band TKE’s- fasten one end to secure object and loop other end behind knee.
Planning to post a cottage insta pic? A quick “gun run” with the bands will surely give you an extra 50 likes.
Cottage Hockey Workout #4: Odd Objects for Weights
Alright this one will depend where you are and what you have, but look to the sport of strongman for creativity, as they basically compete with odd objects and are some of the strongest people in the world. Here are a few ideas to get you started. Use your common sense here and don’t do anything unsafe, as odd objects are not maintained like gym equipment.
Have a canoe? A portage isn’t easy and just picking up and carrying one of these 20 feet, setting it down and repeating is a great workout.
Jerry cans and water jugs are often found lying around and can be used for many typical dumbbell or kettlebell exercises.
Rocks (yeah i’m serious). Watch your toes here but your typical campfire sized rock can be a great challenge for grip training, and be useful for anything you would use a light dumbell for.
Cottage Hockey Workout #4: Conditioning
This one doesn’t need to be over complex. A quick paced canoe or kayak, swim, hike or even watersports can keep your conditioning up to par but if you are looking for something a little more structured here is an option that takes advantage of the water.
5 minutes treading water 1 min rest
20 strokes front crawl, 20 strokes breaststroke, return. Rest 30s, repeat 5 rounds.
Finish with some water based active recovery
With shoulders submerged complete 20 arm swings across your body & 20 arm circles each direction
Hold onto dock and complete 20 leg swings each side across the body as well as forward and back
Hold onto dock and go through 20 full hip rotations open and closed.
These workouts should give you a great place to start. Of course they are only guidelines so feel free to mix and match or add in your own favourites.
Keep them fun and creative as you should not be dreading a vacation workout. Unfortunately if you have just read this, you now have one less excuse for us when we ask you what you are doing to workout this weekend!
About the Author:
Isaac Seabrook, BSc Kin., CSCS
Isaac is a Strength and Conditioning coach for Relentless Hockey. While completing his degree at Queen’s University, Isaac was a strength and conditioning coach with a variety of varsity teams, as well as the Kingston Frontenacs OHL team. Isaac has also completed internships with Gary Roberts High Performance and Hockey Canada.
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