Ice hockey exercises for at home

The best ice hockey training for home!

We show you the best exercises for your ice hockey training at home with our resistance bands!

Ice hockey is a fast, unpredictable sport – which makes it so attractive for both players and spectators. A comprehensive set of skills in the areas of coordination, strength and endurance is used here and must be able to be called up in a matter of seconds. This is precisely why exercises in several directions are so important in ice hockey training at home. Because ice hockey players need to be able to call up speed and agility at any time and also during rapid changes of direction.

Ice hockey training at home with resistance bands

Strength and endurance in the thighs and hips are the be-all and end-all of ice hockey. These muscle groups are responsible for the players’ speed and agility. If you want to dominate in competition, you have to strengthen these body parts and also train them off the ice. For this reason, we show you practical exercises to prepare for your ice hockey training in the hall.

Sports bands for your ice hockey training at home

The resistance bands from FLEXVIT are perfectly suited to make ice hockey training at home easier for athletes. As they are handy and light, they can be easily transported. For this reason, they can be used anywhere, in the gym, at home or even when training in the park. In addition, their different strengths allow the resistance to be quickly adjusted depending on the exercise and the trainee.

In addition to the legs and hips, it is of course also important to keep the upper body robust and fit in a physical sport like ice hockey. With the FLEXVIT bands, you can train your entire body. There are also many exercises that not only train strength, endurance and flexibility, but also coordination and reaction. In a sport like ice hockey, which is incredibly fast and varied, these skills can also give you a decisive advantage in the game. Ice hockey training should therefore always be varied and based on the stability of the entire body.

With our fitness bands you can train numerous ice hockey exercises at home – order now & get started!

1. ice hockey training at home: agility and speed

Ice hockey players have to move constantly and suddenly in different directions during a game. The load and the effort required are therefore permanently high and demanding. Therefore, the ability to move quickly and powerfully is enormously important and should play a corresponding role in ice hockey training at home. At the same time, balance is very important – especially during fast movements, turns, stops or when you as a player get a body check, it is important to keep your balance and thus continue on your way as quickly as possible. Therefore, even in home ice hockey training, elements should be included in which a position or alignment must be maintained while more difficult movements and exercises are performed.

Hurdle Hops with one leg stance

For the starting position, stand shoulder-width apart and place your FLEXVIT Mini just above the knees. As this exercise is performed with one leg, lift one leg for the starting position. Keep your torso and core active and stable throughout the sequence. Now go into a slight squat and with it into a slight knee bend.

To become dynamic, jump up once from the squat and land back in your starting position. Try to keep your balance without using your arms much, but from the stability of your legs and your core.

Ice hockey training with the miniband for home use

If you want more, combine this one-legged squat jump with a skate move. Imagine there is a small hurdle next to you. If you have an object to jump over sideways, even better. Now combine the normal one-legged squat jump with a side jump. You can vary here whether you want to land with the same leg or alternate the standing leg. It is important that you land in a squat and only on one leg. Before returning to the next side jump, complete a normal one-leg squat jump on this side as well, either with the new leg or with the same standing leg. Then jump back in the other direction to your original position. This form of stability in the legs will be very useful later in your hockey training!

Sprints with resistance

Basic Sprint Exercise

For the basic exercise, fix the FLEXVIT Resist with the multi-anchor to an external point or a teammate – for a dynamic movement like a sprint, we recommend doing this exercise with a team partner. Now sprint from a standing position and try to develop forward power against the resistance of the band and your training partner. You can also have someone call out a direction to you beforehand and also incorporate changes of direction during the sprint to train in a more sport-specific way.

The right resistance is also of enormous importance here: because if the effort is too great, you will have to stop at some point as a sprinter and miss your actual training effect. If the resistance is too low, you won’t really be able to work on your starting power or acceleration ability.

Ice hockey training at home

Stop & Go

If you stop the normal sprint every now and then and restart the acceleration, then we talk about ‘stop and go’. Here, the thinking and reaction of your training partner is also crucial: at each stop, he or she must make sure that the band has a certain pre-tension. The resistance must be adapted to the respective phase of your Stop & Go training. This is also a good way to incorporate changes of direction.

If you want to take your sprint training from home onto the ice, that’s easy too. Simply take the FLEXVIT band with you to the ice rink and you’re ready to go on skates. This is how you combine ice hockey training with increased resistance.

2. upper body strengthening during ice hockey training at home

Lateral jumps and sprints are important to be fit and agile as an ice hockey player. But the upper extremities are also essential in this sport. Athletes use their upper body as much as their lower body in the game. Therefore, a trained upper body is an advantage, especially for ice hockey players. This is important because it helps develop the greatest speed and power during hockey training and games. Players use the power of their arms to get even more speed on the ice with powerful swinging movements. The arms are also used when players have to jump from side to side. In such situations, the arms actively participate and move in a supportive manner when sprinting or jumping sideways.

The focus of the following exercises is therefore on training the upper body muscles needed for skating, shooting and dueling. In addition to strengthening the upper body, many of the movements also include elements that require and train balance and the use of the lower extremities as well as the core.

Rowing with both arms

For this exercise you can use a FLEXVIT Revolve. Stand with both feet on the FLEXVIT Revolve. You should stand about shoulder-width apart. Then take the band in your hands with your arms outstretched in an overhand grip (palms facing you). Hold it directly in front of your body. Your hands are also about shoulder-width apart. This is your starting position.

Fitness Band Exercises Ice Hockey Training

Let’s get active: Now bend your elbows outwards and upwards using your shoulder and arm muscles to bring the FLEXVIT Revolve up to your chest. Try to avoid pulling your shoulders towards your ears. Even though the muscles are working here, your shoulders should stay relatively relaxed down and not spasm. Your elbows should also not be raised higher than your shoulders. Pause here for a moment and then extend your elbows out and your arms down through to return to the starting position.

Diagonal Rowing with One Arm

For diagonal rowing place only one foot on the band. Now grasp the band with the opposite hand. For your starting position your arm is also extended. For more functional resistance you can shorten the grip of the FLEXVIT Revolve. Keep your torso active and straight. Both shoulders point forward – be especially careful that your shoulder does not deviate forward to the side with which you are about to perform the single-arm diagonal rowing movement.

From this starting position, pull your elbow up to shoulder height in a similar way to the normal rowing movements. The whole thing happens diagonally, from right to left or left to right, depending on which foot you are standing on. Hold the resistance at the top briefly and then let your arm lengthen again in a controlled manner and lower it diagonally.

Ice Hockey Exercises Training

3. ice hockey training at home: strength, endurance and stability

With our FLEXVIT bands you can train the hip flexors, torso and thighs through many different exercises. These muscle groups are key areas in ice hockey. If you strengthen these regions and activate them in a targeted way, you can create an enormous athletic advantage over your opponents. As a player, you will not only gain strength but also speed by training these areas. With the right training preparation for your ice hockey training, you can secure a decisive advantage over your competitors!

Speed in particular is trained when you train for time with less resistance but many repetitions. The combination of strength and speed is unmistakable reaction strength and speed. And that’s exactly what hockey players develop when they incorporate resistance bands into their hockey training at home.

There are countless speed and flexibility exercises that can be trained individually or easily combined in a circuit training. The tapes make training varied, challenging and effective – even without skates or an ice rink.

Glute Bridge

For this exercise start in a bridge position that is as straight as possible. Your legs are shoulder-width apart and your buttocks are raised as high as you can. You can place your arms flat on the floor on either side of you. They will help you maintain stability during the exercise. The FLEXVIT Mini is just above your knees. Feel free to try out the resistance here and find the band that challenges you best without overwhelming you. In the basic version you now raise and lower your hips in a controlled manner. Focus in particular on your gluteal muscles, the rear thigh and the lower back.

Hip Bridge with mini band for your workout at home

Tip: The further away your feet are from your hips, i.e. the greater the angle between your buttocks and feet, the more your rear thigh is activated. If your feet are closer to your buttocks, these muscles are also more likely to be activated.


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Single Leg Glute Bridge

First lie flat on the floor with the FLEXVIT Mini around your thighs. Now pull only one leg and extend your other leg. Your arms are at the sides of your body. Push your hips up over your heels until your thighs and upper body form a line. Once your hips are up, slowly lower them back down, but not so far that they touch the floor. The thigh of your stretched leg remains parallel to your other leg.


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Hip Bridge with Resistance

Lie on your back with your legs braced and place the FLEXVIT Revolve around your waist. Look up and hold the band in place with your hands. Depending on where you grip the band, there is more or less tension and therefore resistance on the band.

Then extend your hips explosively upwards, keeping your feet firmly on the floor. The hips are then lowered again and this sequence is repeated several times. Pay particular attention to a full hip extension and that your feet are completely on the floor.

Hip Bridge with resistance for a strong core

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Find your training tools for your hockey training at home now – with the resistance bands from FLEXVIT: