Hockey

Off-Ice Hockey Drills: Acceleration and Agility?

My off-season has officially begun, and it goes until end September.

So far, I’m just planning to go to the gym and do some power training (weights + cardio), and hop on the stationary bike and do: 30 seconds hard, 1:30 rest, 15 times (stimulate a game).

I really want to work on my acceleration and agility. From a standing point, not moving, the puck is passed to me, I want to be at top speed in a matter of seconds.

Drills for agility and acceleration:

What kind of muscles should I work on when I’m at the gym? please be specific. (i,e. number of sets and reps, etc.)
What drills should I do for acceleration?
What drills should I do for agility?

thanks

Chest-
Bench press reps 10, 8, 6
Incline bench reps 10,8,6
Decline bench reps 10, 8. 6
Dumbbell press reps 10, 8,6
Cable cross reps 10, 8, 6

Arms-
curls as many as you can do
skull crushers reps 10,10,10

Legs-
Squat reps 10,8,6
Leg press reps 10,8,6
Lunges reps, 10, 10, 10
Hamstring machine reps 10, 8, 6
quad machine reps 10,8,6

Back-
Lat pull down reps 10, 8, 6
row machine reps 10, 8, 6
dead lift reps 10, 8, 6

All these workouts do 3 sets. so like one set of 10 next set of 8 and the next do 6.
I did this workout all summer and it made me so much stronger

Shoulders-
Shoulder press reps 10,8,6
theres alot you can do for shoulders with dumbbells for instance raise them out to the sides.

do lots of springs
Run Bleachers till u puke. no joke this really works.

Jump rope for 3 mins at a time then take a 45 second break
Do this 5 times after every leg workout.

run 3 miles a day or every other day.

Remember to skate as much as you can this summer.

Good luck to you buddy hope i helped

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