I am trying to get not only stronger, but faster, for hockey. Whether you play hockey or a different sport, speed and agility training is only going to make you better. Here is one workout that I like to do. This workout requires some speed agility hurdles and weights to do the weight-training part of it.

Don’t have agility hurdles? No problem! You can easily and cheaply make some! Check my handy dandy instructions on how to make them.

Remember to always warmup and cooldown properly. Use your Gymboss Interval Timer to time your rest between sets.

The Workout

Warmup
20 lunges (each leg)
20 squats
10 bulgarian split squats (each leg)

Agility (using the agility hurdles)
Front/back between there and back – 5 sets
High knees there and back with sprint at end – 5 sets
Double jumps there and back – 5 sets

Speed (no hurdles) BE SURE TO REST FULLY BETWEEN EACH SET AND YOU ARE BREATHING NORMALLY AGAIN
Sprint Warm-ups of 30 yards – 3-5 set (go easy at first and a little faster after each one)
Sprints 30 yards – 10 sets (Explosive power right off the line)

Weightlifting
RDLs  – 10 reps – 3 sets
One leg dead lift – 3 sets
Bulgarian split squat jumps 8 each leg – 3 sets
Squats bar on back neck -6 to 8 reps – 3 sets

You should be exhausted after this workout! If you are not, you aren’t working hard enough. 🙂