| Hockey dryland training is one of the most often | | | | Ladder drills are a type of interval training that instead |
| overlooked aspects of hockey training, yet it is also | | | | of doing consistent intervals, change as you go along. |
| one of the most important. Off-season is the best time | | | | A common ladder drill would be 10 seconds work, 20 |
| for dry-land, but it can be done all season long, and all it | | | | seconds rest, then 20 seconds work, 30 seconds rest, |
| requires is somewhere to run and jump. Here are | | | | then 20 seconds work and 20 seconds rest, then |
| three simple exercises you can do off-ice to help bring | | | | work for 20 seconds rest for 10 seconds, followed by |
| your on-ice game to the next level. | | | | a long rest. These types of drills will increase your |
| 1) Shift-approximation intervals | | | | endurance, and also provide great benefits for your |
| This can be done on a stationary bike, a treadmill, a | | | | speed. |
| running track, rollerblades, or just about any type of | | | | 3) Football lines |
| cardio you want. The key here is to do intervals that | | | | Running the lines on a football field is a lot like skating |
| will approximate the shifts in a game. In a hockey | | | | the lines on a hockey rink, and will give you very similar |
| game you exert yourself at a high capacity for a | | | | benefits for improving speed. Set your target lines for |
| minute or so, and then hit the bench to rest up for a | | | | your starts and stops (i.e. goal line to the 20, 20 to the |
| couple minutes. Focus your intervals on a pace of one | | | | 10, 10 to the 30, 30 to the 20, etc.). Make the total run |
| minute hard, two minutes easy, and your endurance | | | | around 45 seconds to a minute, and go all out for that |
| throughout the game will benefit. | | | | time. Time yourself, and always try and beat your best |
| 2) Ladder drills | | | | time. |