Total Body Off-Ice Hockey Workout
https://www.youtube.com/watch?v=hdxxAt7pdGc
This is a great all around off-ice workout for hockey players. It does involve weights so make sure players are of a correct age and have proper supervision.
Front Squat with Barbell
5 sets of 5 (2 minutes rest)
Super Set #1
Romanian snatch grip deadlift with Barbell
In this version of the deadlift you can have a slightly wider grip as well as a slight knee bend. This exercise targets the entire posterior chain.
4 sets of 8 (10 seconds rest)
Chest support dumbell rows
4 sets of 12 (2 minutes rest)
Super Set #2
Front foot elevated split squat with Barbell
4 sets of 8 per leg (10 secs rest])
Flat neutral dumbbell bench press
The neutral grip variation is great for hockey players because it is more joint friendly and can help reduce shoulder injuries.
4 sets of 12 (90 secs rest)
Palov Press
3 sets of 10 per side (1 minute rest)
Jump rope HIIT
A five minute finishing exercise where you do five 30 second intervals of jump roping.
5 sets of 30 secs hard, 30 secs easy