Speed and Strength Training for Hockey

Hockey is a very intensive sport and tests an athlete’s strength, speed, endurance, and agility. Of these aspects, speed is the one that hockey coaches place most emphasis on. It is a common misconception that speed comes naturally for many players. This is far from the truth. Speed can definitely be improved with the proper training courses.

Here in is a comprehensive overview of some of the speed training exercises for hockey. It is important to note that there are products that can be used to maximize the effectiveness of these exercises. One such innovative fitness product is the Maximum Athletic Sports Suit (MASS) created by Jesse Nicassio. The main premise of the MASS suit is resistance training.

The suit helps build muscle and cardio endurance, explosive movements and muscle reflex by employing resistance bands attached to the suit. These bands are positioned in angles that force the body to work against its natural movements In addition to improving speed, the MASS suit can improve balance, power, muscle stamina, strength, and cardio stamina.

All these aspects work in tandem to improve overall speed. The exercises detailed below can be performed with or without the MASS suit. However, using the suit significantly increases the effectiveness of the workouts.

By using the MASS Suit in your speed training you will be increasing your speed, endurance and strength even faster. See results within 14 days. The MASS Suit has been shown to enhance your workout efficiency by 73%


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On Ice Training:

On ice training for speed and strength is hard to find because their are no products developed for on ice speed training until now. The MASS Suit can be used on ice during practice with the team or for training to enhance performance and technique. Add the MASS Suit to cone drills, sprints and skating backwards. Each time a player skates he will be pushing against the resistance force thus improving leg, glute and core strength and power.

On Land Training:


Sprinting is among the most basic exercises and has been used to improve speed for many years due to its documented efficiency. Sprinting speed training exercises for hockey mainly focus on short bursts of top speed sprints interspaced with intervals of relaxation.

One of the most recommendable sprint workouts for hockey is the 30-second sprint. To perform this exercise, start with a thorough warm-up session for 5 to 10 minutes. The first sprint is performed at around 60 % maximum intensity. This is followed by a 2-minute recovery period where you slow down to an easy jog or fast walk. Perform the next 30-second sprint at around 80 % maximum intensity followed by another 2-minute recovery.

The final sprint is then performed at 100 % maximum intensity (all-out effort) for another 30 seconds. Ensure that you recover for around 4 minutes to allow breathing and heart rate to slow back to normal. Depending on your fitness levels and abilities, this workout is repeated 4 to 8 times.

Fitter athletes can upgrade their workout to 60 seconds sprints. One or two days rest is recommended between each sprint workout. There are numerous variations of sprinting exercises. The most effective for speed are short intensive workouts with recovery intervals.


Plyometric exercises serve to improve a muscles ability to generate as strong a contraction as possible in the shortest amount of time. Explosive muscle power is a key determiner of speed and acceleration in hockey and other sports. Pushing the legs downwards into the ground enables the athlete’s muscles to stretch quickly and rebound upward explosively thus pushing them forward. As such, vertical oriented plyometric workouts, jumps in particular are used for speed training in hockey.

Increase your Power, Explosion and Speed for Hockey.

How Mass Suit is used to intensify your speed and agility training for better and faster results. Increase your speed, strength, stamina, power, endurance and explosion for hockey.


Find a sturdy box of about knee height. Stand with your feet forward at shoulder-width. Your knees, hips, and ankles should be slightly bent. Swing your arms backwards while flexing your ankles, knees, and hips. Swing your arms forward and at the same time jump explosively to propel yourself onto the box. Step down to the starting position and repeat. Complete five sets of 8-10 repetitions.


Start with your feet forward at shoulder width. Your ankles, knees, and hips should be slightly bent. Using a backward then forward arm swing while flexing your ankles, knees, and hips, jump explosively and launch your body as far as possible in the forward direction. You should land in a squat position and absorb the impact by flexing your ankles, knees, and hips. Aim for five sets of five consecutive jumps.


Start by marking out a small square (around 2 or 3 feet square) on the floor with chalk or paint. With your feet together, stand at a chosen corner of the square and execute jumps from random corner to corner. Each ground contact is 1 repetition. For this workout, focus on maximum speed rather than jump height.


Start this exercise by standing alongside a bench, cone or box about 30cm high. With your feet at hip width, jump sideways over the obstacle then jump back to the starting position while keeping ground contact at a minimum. Aim to perform as many repetitions as possible within a short time period.

It is important to note that any exercises that focus on the speed, endurance and strength of lower body muscles are beneficial in speed training. This is because the bulk of forward propelling power originates from lower body muscles. The Juke MASS suit is a recommendable accessory to incorporate into all forms of lower body workouts.