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.
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. Remember, excuses are things that we tell ourselves so that we can point our finger at something (or someone) else instead of holding ourselves accountable and they’re all bullsh*t.
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
Sea Saw Lunges
Lateral (Side) Lunges
Frankensteins
Shuffle
Karaoke
Knee To Chest
Broad Jumps
Total warm up time = 13 Minutes
HIIT Workout-*
Repeat X6
45 seconds lateral bounds
45 seconds rest
Total HIIT time= 9 minutes
Repeat X6
45 seconds jump rope (high intensity)
45 seconds walk (or march in place)
Total HIIT time= 9 minutes
Cool Down-*
Two minute slow walk (or march in place)
30 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
Shavasana
Total cool down time= 7 minutes
*If you’re unsure how to do any of the above exercises, a simple Google will pull up several explanations, pictures and/or videos and always consult your physician before beginning any exercise program.
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