Off-Season Hockey Workouts That Actually Work

by Jennifer Slukynsky May 23, 2025

Build Strength. Increase Speed. Sharpen Your Edge.

When the season ends, the next training season begins. Off-season is where hockey players are made. It’s your opportunity to build strength, improve speed, prevent injuries, and show up to the next tryout, training camp, or game with a whole new gear. But not all off-season workouts are created equal.

At Lamplighter Hockey, we believe in intentional, effective training that translates on the ice. Here’s your breakdown of off-season hockey workouts that actually work—no fluff, no gimmicks.

1. Prioritize Strength Training (The Right Way)

Hockey demands explosive power—especially in the lower body and core. That means your off-season weight training should focus on functional, athletic strength.

Key exercises:

Back squats & front squats (build foundational leg strength)
Romanian deadlifts (hamstrings & glutes)
Weighted step-ups and lunges (single-leg power & balance)
Chin-ups, rows, and presses (upper-body power and posture)

Why it works:
Stronger legs = more explosive strides. A stronger core = better balance in contact. This isn't about bodybuilding—it’s about playing harder, faster, and safer.

2. Train for Speed and Agility, Not Just Endurance

Forget long-distance jogging. Hockey is a high-intensity, stop-and-start sport. Your cardio should reflect that.

Incorporate:

Sprint intervals (20–40 yards)
Agility ladder work
Cone drills & lateral movement patterns
Hill sprints or sled pushes

Why it works:
You’ll improve your first-step explosiveness, lateral quickness, and stamina in short shifts. The kind of gas that wins puck battles.

3. Don’t Neglect Mobility and Recovery

Off-season is the perfect time to address nagging injuries and improve range of motion. Flexibility and joint health are performance tools, not just afterthoughts.

Integrate:

Dynamic warm-ups before every session
Stretching & foam rolling post-workout
Yoga or mobility flow once per week

Why it works:
You move better, recover faster, and avoid injuries that could cost you next season.

🏒 4. Skill Work Off the Ice Is a Must

Stickhandling, shooting, and puck protection don’t require a sheet of ice.

Daily drills:

Stickhandling in tight spaces with a weighted ball
Shooting reps with targets (use your Lamplighter Hockey Stick Weight for resistance training!)
Reaction drills using tennis balls or light resistance

Why it works:
Muscle memory matters. Even 15 minutes a day keeps your hands sharp and shot dialed in.

5. Build a Plan—and Track Your Progress

Random workouts = random results. The best off-season training programs are structured, progressive, and consistent.

Tips:

Train 4–5 days per week with purpose
Rotate strength, speed, and recovery days
Keep a training journal or use an app to track progress
Re-test every 4–6 weeks (speed, lifts, mobility)

Why it works:
Accountability and measurable goals are what separate serious players from the rest.

Final Shift: It’s Your Time to Level Up

The off-season isn’t just a break—it’s your launchpad. Train with purpose, push your limits, and focus on what matters most. When the puck drops next season, you’ll be faster, stronger, and more prepared than ever.

Light the lamp this off-season. Train like it matters—because it does.