Quick No-Gym Hockey Workout to Get Players Ready for the HS Season

With the upcoming high school season approaching we wanted to give players an easy, no gym needed way to make sure they can build explosiveness and strength without the gym or trainers.

The goal is not to spend hours every day working out. The goal is to consistently build the qualities that matter most on the ice:

• Explosive leg power

• Single-leg strength

• Lateral power

• Strong glutes and hamstrings

• Groin strength

• Core stability

• Upper-body strength

This program is designed to be completed three days per week — Monday, Wednesday, and Friday — in about 30 to 35 minutes per session.

No gym membership is required.

THE ORDER MATTERS

Each workout should be completed in this order:

1. Warm-Up2. Plyometrics / Explosive Work3. Strength Work

Always perform your jumps before your strength exercises.

Plyometrics are designed to make you more explosive. They should be performed while your legs are fresh, not after they are already tired.

MONDAY

Vertical Power + Lower-Body Strength

PLYOMETRICS

Squat Jumps - 3 sets × 5 reps Watch demonstration

Lateral / Skater Bounds - 3 sets × 5 each side Watch demonstration

Broad Jumps - 3 sets × 4 reps Watch demonstration

Rest approximately 45–60 seconds between sets.

STRENGTH

Bulgarian Split Squats - 3 sets × 10 each leg Watch demonstration

Single-Leg Glute Bridges - 3 sets × 12 each leg Watch demonstration

Push-Ups - 3 sets × 12–20 reps Watch demonstration

Copenhagen Plank - 3 sets × 20–30 seconds each side Watch demonstration

Front Plank - 2 sets × 45–60 seconds Watch demonstration

Monday Focus: Explosive legs, lateral power, glutes, groin strength, upper body, and core.

WEDNESDAY

Single-Leg Power + Hamstring Strength

PLYOMETRICS

Broad Jumps - 3 sets × 4 reps Watch demonstration

Split-Squat Jumps - 3 sets × 5 each leg Watch demonstration

Lateral / Skater Bounds - 3 sets × 5 each side Watch demonstration

STRENGTH

Single-Leg Squat to Chair or Bench - 3 sets × 8 each leg Watch demonstration

Hamstring Walkouts - 3 sets × 8–10 reps Watch demonstration

Pike Push-Ups - 3 sets × 8–12 reps Watch demonstration

Copenhagen Plank - 2 sets × 20–30 seconds each side Watch demonstration

Side Plank - 2 sets × 30–45 seconds each side Watch demonstration

Wednesday Focus: Single-leg strength, hamstrings, lateral stability, shoulders, groin, and core.

FRIDAY

Hockey Power + Full-Body Strength

PLYOMETRICS

Squat Jumps - 3 sets × 5 reps Watch demonstration

Lateral / Skater Bounds - 3 sets × 5 each side Watch demonstration

Broad Jumps - 3 sets × 4 reps Watch demonstration

STRENGTH

Bulgarian Split Squats - 3 sets × 10 each leg Watch demonstration

Single-Leg Glute Bridges - 3 sets × 12 each leg Watch demonstration

Hamstring Walkouts - 3 sets × 8–10 reps Watch demonstration

Push-Ups - 3 sets × 12–20 reps Watch demonstration

Front Plank - 2 sets × 45–60 seconds

Friday Focus: Explosive power combined with lower-body, posterior-chain, upper-body, and core strength.

WHY ONLY FOUR–FIVE JUMPS PER SET?

• Do not confuse plyometrics with conditioning.

• The goal is not to see how many jumps you can do.

• The goal is to make every jump as explosive as possible.

For example:

3 sets × 5 squat jumps = 15 maximum-effort jumps.

• That is much more valuable for developing power than doing 30 or 40 tired jumps with poor technique.

• Once your jump height, distance, or landing quality begins to drop, the set should end.

HOW TO MAKE THE STRENGTH EXERCISES HARDER

As you become stronger, do not simply keep increasing the number of repetitions. Instead, make the exercise more difficult.

For exercises such as Bulgarian split squats:

Lower for 3 seconds → pause briefly → drive back up.

Once that becomes easy, wear a backpack with a few books inside to add resistance. The goal is progression.

FIVE RULES TO FOLLOW

1. QUALITY OVER QUANTITY

Every repetition should be performed with control.

2. JUMP WITH MAXIMUM EFFORT

Plyometric exercises should be explosive, not rushed.

3. LAND UNDER CONTROL

Land softly with your knees tracking naturally over your feet.

4. GIVE YOUR BODY TIME TO RECOVER

Complete this program on: MondayWednesdayFriday

The days between workouts allow your muscles and nervous system to recover and improve.

5. DO NOT TRAIN THROUGH PAIN

Muscle fatigue is normal. Sharp pain in the knees, back, hips, ankles, or groin is not. Stop an exercise if something does not feel right.

KEEP IT SIMPLE. STAY CONSISTENT.

You do not need a two-hour workout every day to become a better hockey player. Three focused sessions per week can help develop the strength, stability, and explosiveness that carry over to:

• Faster starts

• More powerful strides

• Better balance

• Stronger puck protection

• Improved battles along the boards

• Greater resistance to fatigue

• Better overall athleticism

  
  

The key is consistency.

Thirty focused minutes, three days per week, is far better than one huge workout every once in a while.

Train with purpose I Recover I Then come back ready to go again