Strength and Mobility Conditioning for Hockey

Hockey is a sport which requires high levels of strength, coordination, mobility and conditioning. During a hockey match, you will find that you rarely move at a steady pace -- it is far more likely that you have short, intense bursts of speed, followed by periods of moving slowly or resting. Sprint training can play an important role in helping to increase your speed over the ice, and to improve your overall conditioning and fitness levels.
Sprint Training
Short sprints lasting a couple of seconds, such as a 20- or 30-yard dash, are effective for developing your speed off the mark and reaction time, which is useful when battling for the puck or trying to make a block. These will also help to train your ATP-PCr, or anaerobic energy system, which is used during explosive and powerful movements. Another option, which can improve all-round conditioning and developing your lactate, or endurance, energy system, is to perform longer sprints in the 200- to 400-meter range.
Technique
Maintain proper form when sprinting; not doing so will lead to sub-optimal results, and may even cause an injury. U.K. athletics coach Brian Mackenzie recommends keeping an upright posture and running on the balls of your feet. You should also aim for a smooth, relaxed motion, and try to drive forward on every stride.
Programming
Your sprint sessions should be very demanding, and focused on improving speed, power and endurance over short distances. Strength coach Christian Thibaudeau recommends starting with just one sprint session a week, comprising between three and five 400-meter sprints, depending on your fitness levels. As you get fitter, you can increase the number of workouts and sprints you do, and reduce your rest times, although Thibaudeau recommends not training more than three times per week or going above seven sprints per session or below 60 seconds of rest.
Benefits and variations
Jason Ferruggia, owner of the Renegade Gym in New Jersey recommends that during the first half of the hockey season players do the majority of their training off the ice, as this helps to build strength and reduce muscle imbalances. Sprinting is ideal for this, as it also aids in building power and explosiveness. You may also wish to consider including some direction and speed changes in your sprint workouts, to help mimic actions you may have to do in a game, and make your training more functional.