High Intensity Interval Training (HIIT) for hockey players High intensity interval training (HIIT) is a type of workout that consists of short bouts of all-out intensity followed by low-intensity recovery periods.
Typical HIIT workouts can range anywhere from 10-30 minutes and can make an enormous difference in your cardiovascular health and stamina. HIIT workouts are perfect for hockey players because they mimic the way the game is played.
For example, a hockey shift is about 45 seconds of high-intensity and then the players get a change and rest on the bench (low-intensity recovery period) until their next shift.
**alternating work zones with “active recovery”, active recovery is Heartrate still elevated and this is not a coffee break; or commercial break in the hockey world. Before beginning any type of HIIT workout, it is extremely important that the athletes get a solid dynamic warm up in.
To help their muscles recover and to increase flexibility, it is important that the athletes stretch after performing HIIT.
Look below for a sample HIIT workout that your athletes (or yourself) can do at home with zero equipment and just body weight!
Workout: HIIT for Hockey Equipment Needed: none
Total Time: 38 minutes
Dynamic Warm Up-*
One minute of each: High Knees Butt Kicks High Skips Hip Openers Forward Hip Openers Backwards Lunges Lateral (Side) Lunges Shuffle Karaoke (can be a challenge for younger players) Knee To Chest Broad Jumps
Total warm up time = 13 Minutes HIIT Workout-*example 20 seconds lateral bounds (skaters) 10 seconds rest 20-seconds jump rope or star jacks (high intensity) 10 seconds walk (or march in place) 20 seconds jump squats or squat in place 10 sec rest These 3 exercises are a group/station and another 2-3 exercises can be added on
I typically do these exercises 3-4 rounds of each “group/station” TABATA workouts are traditionally 20 seconds work (all out) and 10 seconds active recovery **sometimes the workouts are 40 seconds all out and 20 seconds recovery --weighted vests or other weights can be added,
but only after proper form is mastered. I got these cool down stretches from when I trained with Mike Boyle and a few reputable hockey sites I have used in the past. Cool Down-*watch heartrate before lowering head below chest level Two minute slow walk (or march in place) 20 seconds of each:
Downward facing dog Upward facing dog Cat/Cow Rt. leg pigeon pose Lt. leg pigeon pose Rt. leg lying quad stretch Lt. leg lying quad stretch Rt. side lying back stretch Lt. side lying back stretch Butterfly Rt. leg sitting hamstring stretch Lt. leg sitting hamstring stretch Cat/Cow Thanks! Coach Meri October 6th 2020