The three-mile mixer is a workout specifically for hockey players. It is great for hockey players looking to increase their leg strength, stamina, aerobic, and anaerobic capability.
This workout consists of 12 skating specific exercises done in intervals with a quarter-mile jog between each exercise. Below you will find a link and an embedded video for each exercise. There is also a printable pdf at the end of the article that you can print and share with your team.
Ideally, this workout is done near a track where you can measure off a quarter-mile easily (1 lap around) so you can do your exercises in 1 place.
Workout Details
Start the workout with a quarter-mile jog, 1 lap around the track, and then jump right into the first exercise. After each exercise, the players run 1 lap around the track and then jump right into the next exercise.
Skating Lunges
*Do 10 in each direction
Forward Falls
*Do 10 on each side
Discus
*Do 10 each direction
Leg Switch
*Do 10 on each leg
Lunge Jumps
*Do 10 total, 5 on each leg
Leg Circles
*20 on each leg
Statics
*30 seconds total
Knee to Chest
*20 on each leg
In/Outs
*30 seconds total
Wall Sits
*1 minute
If you do not have access to a wall then you can have the players sit in a skating position for 1 minute.
Stride and Cross Under
*10 to each side
Down Time
*2 minutes total
Great off-ice leg workout. Thanks,