US Sports Ice Hockey: 7 Effective Puck Protection Drills for Defenseman

 

7 Effective Puck Protection Drills for Defenseman

• By Jacob Crabtree

---

In order to shine as a hockey defenseman, mastering puck protection is crucial for both defensive and offensive success. This course details various drills and skills necessary for a defenseman to thrive when protecting the puck in both zones, generating scoring chances for their teams. 

Here are some essential drills for defensemen to become puck-protecting beasts.

Small Area Games:

2 v 2 or 3 v 3 Picket Fences:

Picket fences are great small-area games for defensive players enforcing puck protection in a limited amount of space. 

Offensive players get two points for scoring a goal and defensemen receive one point for skating the puck out or through the two cones set up at the blue line. 

How the drill is set up is defenseman and offense are lined up on a preferred side of the zone (the picket fence) and two cones are positioned on the opposite side next to each other at the blue line. 

The offensive players try to create chances and passing lanes by being diligent with the puck and try to score some goals. While defenseman try to cover offensive players and protect the puck in fashions that don’t result in turnovers or chances for the other team.

 Picket fences enforce quick decisions in tight spaces preparing players for game-like circumstances.

FCG:

Four Corners teaches players how to effectively make decisions with the puck with limited time and space.

The drill can be either 2 v 2 or 3 v 3 in the middle of the four corners. 

Cones are set up in four separate corners on a preferred side of the ice with one player staying in each corner, and four players in the center.

With two distinct teams, two from each are in the middle of the zone, and teammates for either team are in the corners diagonal from each other. A puck is dumped into the middle of the zone where players from either team gain possession and protect the puck from the other two players. 

The players in the middle then try to achieve passing to one of their players in the corner to gain points. 

Where one point is gained for each pass made to a teammate in a corner.

2 v 1 Puck Protection Help:

This drill employs defensemen with abilities to escape forecheckers and learn how to move without the puck. 

Two extra players are standing at the tops of the circles, the coach dumps a puck into the corner where the defenseman gets a head start and two forwards forecheck the defensemen. 

The defenseman tries to protect the puck from the forwards and can use the two extras as outlets for passes to create space and time. 

The two forwards try to take the puck from the defenseman and score on the net. 

If the offensive players score they get one point, but if the defenseman is able to protect the puck and escape the forecheckers he gets two points.

 Two-on-One Battle:

While one-on-one drills are very common for developing defenseman skills, this drill enables hockey defensemen to make decisions under pressure. 

A puck is dumped into the corner where the defenseman goes first, and the two offensive players chase but do not actually take the puck. 

The forecheckers flip their sticks around and chase the puck handler building comfortably for the defenseman with forecheckers. 

For the defenseman to win the drill, they must skate the puck out or the coach blows the whistle. 

Simple yet effective in establishing puck protection skills in the most vital part of the ice for a defenseman.

Basic Puck Protection Around the Net:

Variation #1:

These two variations are very basic drills, but without a doubt essential to master for a defenseman building comfortably with pressure. 

Coach dumps a puck into the corner from a preferred side of the blue line.

Defensemen are lined up behind the blue line, where one player starts the drill from the hash marks on the same side of the zone as the coach.

The player begins skating backward portraying an actual dump-in, transitions to forwards, picks up the puck, but observes and surrounds the puck. 

Takes the puck around the net protecting the biscuit from an imaginary or actual forechecker and proceeds to make a crisp pass to the line of defenseman at the blue line. 

Enabling the next player in line to go.

Variation #2:

The coach and defenseman are in same spot as Variation #1, the puck is dumped into the corner, the defenseman starts skating backward, transitions to forward, and observes where to take space. 

Protects the puck from the forechecker and takes the puck to the back of the net, stops, wheels out the same side he/she started from, and makes a firm pass to the line of players at the blue line. 

To make the drill more game-like and possibly more enticing, the coach could throw an actual forechecker in there and tell the defenseman to make a decision around the net in any matter the player wishes. 

Hopefully getting around the forechecker and making a pass to the line of players in one fashion or another. 

Building very essential game-like skills to protect the puck from forecheckers.

Longtail Puck Protection Drill

Longtail is a drill that promotes offensive skills but teaches players how to protect the puck and keep moving to create a scoring chance in the offensive zone. 

Two lines of players are positioned on opposite sides of the blueline facing the net, two players on both sides are positioned stationary at the top and bottom of the circles. 

Where two cones on both sides of the ice are set up about three to four feet from the tops of the circle.

The first player in line starts the drill on one side, does a figure eight around both stationary players while protecting the puck from their stick checks. 

Finishes the figure eight at the top of the circle, comes around the cone, and takes a quick shot on net following their rebound. 

The next player in line can go once the player finishes his/her figure eight. 

After the player takes their shot, they take the place of the stationary player at the bottom of the circle. 

Rotating from taking their shot, moving to the lower stationary player, advancing to the higher stationary player, and back into line, forming an effective drill system. 

An excellent drill when stations are set up in different areas of the ice.

US Sports Hockey Feat. Canada vs. USA FULL HIGHLIGHTS -- 2024 Hlinka Gretzky Cup &

 

Strength and Conditioning: Tony Greco's Principles of Strength

• By Jacob Crabtree

---

Ice Hockey demands countless skills to be successful, and one of the most crucial abilities to have as a great hockey player is power. Every sport demands its specific strengths, but hockey is a different animal. 

Hockey is difficult to train for as a sport that is played at extremely high speeds and has as many physical demands as football, but Tony Greco knows how to develop hockey players' strength like no other. 

Off-ice training can be challenging to determine what exercises and coaches to listen to, but Tony is a trainer with outstanding expertise. These circuits are not only beneficial for on-ice abilities but teach players the pace and difficulty they should be training with for many off-seasons to come.

As Canada’s leading fitness specialist, Tony has worked with some of the biggest names in the NHL including; Claude Giroux, Brandt Clarkea and Jack Quinn. He is a top graduate of the Sports Performance Institute, and certification from his academy surpassed the National Fitness Leaders Advisory Council policies in all of personal, strength and aerobics training.

Not only does Tony offer outstanding opportunities for players to succeed on the ice but also provides knowledge as to how players should be eating, resting, and treating their mindset. Tony truly supplies players with the capability to become the top one percent of hockey players.    

This 12-week program is for any position from goaltender, defenseman, or offensive player. Tony’s course is for those who refuse to cut any corners and are determined to become not just great, but exceptional hockey players. Pro Hockey Academy introduces you to the limits beyond the ones you already have and guides you on how to stay at that level for the rest of your career.

Tony’s main principles of the Pro Hockey Academy 12-week Program include:

Metabolic Conditioning

Mobility

Speed

Nutrition

Linear and Lateral Movement

Mindset

Upper Body Strength

Lower Body Strength

Go here to view Tony’s entire Pro Hockey Academy Program Course 

Speed Training

Tony has varied training focus points varying from week to week throughout his 12-week program, but what he centers the majority of his training around is speed.

While there are various exercises and methods Tony does to exploit speed in hockey for his students, this circuit provides students with a great workout that focuses on explosiveness. Being able to escape your defender can be difficult if you don’t have the power, and this circuit provides you the tools to escape anyone.

Tony’s workouts are all quick-paced with multiple exercises in each round, and this circuit is no different. Despite all of these circuits being challenging, find the beauty in the pain and the capability to push as hard as you can.

This circuit is 5 rounds, 5 reps for each exercise, including; back split lunges

weighted squat jumps, plate overhead lunges, lateral squat to knee drive, and stiff-legged eccentric deadlift. Take a look for yourself.

Mobility

Strength is certainly an important aspect of hockey, but flexibility and mobility are also incredibly essential.

To perform at the highest degree your body has to be warmed up, and Tony teaches his students how to appropriately do so. We often try to jump into training very quickly, but Tony acquaints his students with how to warm up properly and apply it to not only off-ice training but could also surely be applied on the ice before games. 

Tony may have a large focus on strength in his course, but he prides himself on teaching his students the importance of being loose and flexible. So every player is fully able to train safely and also perform to the best of their ability.

Here are some of Tony’s favorite warm-up routines and stretches.

Strength Training

Strength is the main focus for anyone getting into off-ice training, and this module will do you justice.

Gaining strength is not easy, and this module equips participants with the power every player wants in the game of hockey. And while gaining strength is something every athlete desires, this circuit is not for the faint-hearted. These workouts make you earn it, no doubt about it.

These exercises are quick and challenging, but undoubtedly routines you can imagine aiding you to become a great hockey player. Tony encourages you to push beyond your limits, and this will indeed introduce you to your limits.

This circuit is five reps for each exercise, and four rounds with the following exercises; hang clean to press, alternating splitter hang cleans, split lunges to press and finishing off with splitters to skaters. May sound like some peculiar training, but make sense once you watch the video here.

US Sports Hockey Feat. Game in 10: Sweden vs Canada | 2024 #MensWorlds & 7 Effective Puck Protection Drills for Defenseman

 

7 Effective Puck Protection Drills for Defenseman

• By Jacob Crabtree
• 
  

---

In order to shine as a hockey defenseman, mastering puck protection is crucial for both defensive and offensive success. This course details various drills and skills necessary for a defenseman to thrive when protecting the puck in both zones, generating scoring chances for their teams. 

Here are some essential drills for defensemen to become puck-protecting beasts.

Small Area Games:

2 v 2 or 3 v 3 Picket Fences:

Picket fences are great small-area games for defensive players enforcing puck protection in a limited amount of space. 

Offensive players get two points for scoring a goal and defensemen receive one point for skating the puck out or through the two cones set up at the blue line. 

How the drill is set up is defenseman and offense are lined up on a preferred side of the zone (the picket fence) and two cones are positioned on the opposite side next to each other at the blue line. 

The offensive players try to create chances and passing lanes by being diligent with the puck and try to score some goals. While defenseman try to cover offensive players and protect the puck in fashions that don’t result in turnovers or chances for the other team.

 

 Picket fences enforce quick decisions in tight spaces preparing players for game-like circumstances.

FCG:

Four Corners teaches players how to effectively make decisions with the puck with limited time and space.

The drill can be either 2 v 2 or 3 v 3 in the middle of the four corners. 

Cones are set up in four separate corners on a preferred side of the ice with one player staying in each corner, and four players in the center. 

With two distinct teams, two from each are in the middle of the zone, and teammates for either team are in the corners diagonal from each other. A puck is dumped into the middle of the zone where players from either team gain possession and protect the puck from the other two players. 

The players in the middle then try to achieve passing to one of their players in the corner to gain points. 

Where one point is gained for each pass made to a teammate in a corner.

2 v 1 Puck Protection Help:

This drill employs defensemen with abilities to escape forecheckers and learn how to move without the puck. 

Two extra players are standing at the tops of the circles, the coach dumps a puck into the corner where the defenseman gets a head start and two forwards forecheck the defensemen. 

The defenseman tries to protect the puck from the forwards and can use the two extras as outlets for passes to create space and time. 

The two forwards try to take the puck from the defenseman and score on the net. 

If the offensive players score they get one point, but if the defenseman is able to protect the puck and escape the forecheckers he gets two points.

 Two-on-One Battle:

While one-on-one drills are very common for developing defenseman skills, this drill enables hockey defensemen to make decisions under pressure. 

A puck is dumped into the corner where the defenseman goes first, and the two offensive players chase but do not actually take the puck. 

The forecheckers flip their sticks around and chase the puck handler building comfortably for the defenseman with forecheckers. 

For the defenseman to win the drill, they must skate the puck out or the coach blows the whistle. 

Simple yet effective in establishing puck protection skills in the most vital part of the ice for a defenseman.

Basic Puck Protection Around the Net:

Variation #1:

These two variations are very basic drills, but without a doubt essential to master for a defenseman building comfortably with pressure. 

Coach dumps a puck into the corner from a preferred side of the blue line.

Defensemen are lined up behind the blue line, where one player starts the drill from the hash marks on the same side of the zone as the coach.

The player begins skating backward portraying an actual dump-in, transitions to forwards, picks up the puck, but observes and surrounds the puck. 

Takes the puck around the net protecting the biscuit from an imaginary or actual forechecker and proceeds to make a crisp pass to the line of defenseman at the blue line. 

Enabling the next player in line to go.

Variation #2:

The coach and defenseman are in same spot as Variation #1, the puck is dumped into the corner, the defenseman starts skating backward, transitions to forward, and observes where to take space. 

Protects the puck from the forechecker and takes the puck to the back of the net, stops, wheels out the same side he/she started from, and makes a firm pass to the line of players at the blue line. 

To make the drill more game-like and possibly more enticing, the coach could throw an actual forechecker in there and tell the defenseman to make a decision around the net in any matter the player wishes. 

Hopefully getting around the forechecker and making a pass to the line of players in one fashion or another. 

Building very essential game-like skills to protect the puck from forecheckers.

Longtail Puck Protection Drill

Longtail is a drill that promotes offensive skills but teaches players how to protect the puck and keep moving to create a scoring chance in the offensive zone. 

Two lines of players are positioned on opposite sides of the blueline facing the net, two players on both sides are positioned stationary at the top and bottom of the circles. 

Where two cones on both sides of the ice are set up about three to four feet from the tops of the circle.

The first player in line starts the drill on one side, does a figure eight around both stationary players while protecting the puck from their stick checks. 

Finishes the figure eight at the top of the circle, comes around the cone, and takes a quick shot on net following their rebound. 

The next player in line can go once the player finishes his/her figure eight. 

After the player takes their shot, they take the place of the stationary player at the bottom of the circle. 

Rotating from taking their shot, moving to the lower stationary player, advancing to the higher stationary player, and back into line, forming an effective drill system. 

An excellent drill when stations are set up in different areas of the ice.

US Sports Ice Hockey: Strength and Conditioning: Tony Greco's Principles of Strength

 

• By Jacob Crabtree

---

Ice Hockey demands countless skills to be successful, and one of the most crucial abilities to have as a great hockey player is power. Every sport demands its specific strengths, but hockey is a different animal. 

Hockey is difficult to train for as a sport that is played at extremely high speeds and has as many physical demands as football, but Tony Greco knows how to develop hockey players' strength like no other. 

Off-ice training can be challenging to determine what exercises and coaches to listen to, but Tony is a trainer with outstanding expertise. These circuits are not only beneficial for on-ice abilities but teach players the pace and difficulty they should be training with for many off-seasons to come.

As Canada’s leading fitness specialist, Tony has worked with some of the biggest names in the NHL including; Claude Giroux, Brandt Clarkea and Jack Quinn. He is a top graduate of the Sports Performance Institute, and certification from his academy surpassed the National Fitness Leaders Advisory Council policies in all of personal, strength and aerobics training.

Not only does Tony offer outstanding opportunities for players to succeed on the ice but also provides knowledge as to how players should be eating, resting, and treating their mindset. Tony truly supplies players with the capability to become the top one percent of hockey players.    

This 12-week program is for any position from goaltender, defenseman, or offensive player. Tony’s course is for those who refuse to cut any corners and are determined to become not just great, but exceptional hockey players. Pro Hockey Academy introduces you to the limits beyond the ones you already have and guides you on how to stay at that level for the rest of your career.

Tony’s main principles of the Pro Hockey Academy 12-week Program include:

Metabolic Conditioning

Mobility

Speed

Nutrition

Linear and Lateral Movement

Mindset

Upper Body Strength

Lower Body Strength

Go here to view Tony’s entire Pro Hockey Academy Program Course 

Speed Training

Tony has varied training focus points varying from week to week throughout his 12-week program, but what he centers the majority of his training around is speed.

While there are various exercises and methods Tony does to exploit speed in hockey for his students, this circuit provides students with a great workout that focuses on explosiveness. Being able to escape your defender can be difficult if you don’t have the power, and this circuit provides you the tools to escape anyone.

Tony’s workouts are all quick-paced with multiple exercises in each round, and this circuit is no different. Despite all of these circuits being challenging, find the beauty in the pain and the capability to push as hard as you can.

This circuit is 5 rounds, 5 reps for each exercise, including; back split lunges

weighted squat jumps, plate overhead lunges, lateral squat to knee drive, and stiff-legged eccentric deadlift. Take a look for yourself.

Mobility

Strength is certainly an important aspect of hockey, but flexibility and mobility are also incredibly essential.

To perform at the highest degree your body has to be warmed up, and Tony teaches his students how to appropriately do so. We often try to jump into training very quickly, but Tony acquaints his students with how to warm up properly and apply it to not only off-ice training but could also surely be applied on the ice before games. 

Tony may have a large focus on strength in his course, but he prides himself on teaching his students the importance of being loose and flexible. So every player is fully able to train safely and also perform to the best of their ability.

Here are some of Tony’s favorite warm-up routines and stretches.

Strength Training

Strength is the main focus for anyone getting into off-ice training, and this module will do you justice.

Gaining strength is not easy, and this module equips participants with the power every player wants in the game of hockey. And while gaining strength is something every athlete desires, this circuit is not for the faint-hearted. These workouts make you earn it, no doubt about it.

These exercises are quick and challenging, but undoubtedly routines you can imagine aiding you to become a great hockey player. Tony encourages you to push beyond your limits, and this will indeed introduce you to your limits.

This circuit is five reps for each exercise, and four rounds with the following exercises; hang clean to press, alternating splitter hang cleans, split lunges to press and finishing off with splitters to skaters.

US Sports Hockey Feat. Gm 2: Avalanche @ Stars 2024 Stanley Cup Playoffs

Presented on US Sports by CoachTube.
Featured course:
Winning Hockey Goaltending featuring Coach Richard Shulmistra
by sportvideos
https://bit.ly/CoachTubeHockey111023
Great goaltending wins hockey games and championships. In this comprehensive video, Coach Richard Shulmistra draws upon his extensive playing and coaching experiences to explain the essential components needed to become a successful goaltender. The program was designed to help young players improve their fundamentals and understand the art and science of goaltending . It is also intended to help coaches provide comprehensive instruction on every facet of this challenging position. Among the topics covered are: skating and movement drills, techniques for saves and puck control, angles and the center line theory, strategies to handle the puck in a variety of game situations and much more. This video is an indispensable resource for goalies and coaches at every level of play.
Click here to learn more - https://bit.ly/CoachTubeHockey111023

On today's show we have a top prospect out of St Ignatius sure to help your program flourish on and off the ice.
Along with Stanley Cup playoff action from out west. Enjoy!

Video credits:
Thomas Popovich, Class of 2025 | 2023 Hockey Highlights
Greater Atlanta Sports Digital Productions
@Gasdigitalproductions
https://www.youtube.com/@Gasdigitalproductions

Gm 2: Avalanche @ Stars 5/9 | NHL Highlights | 2024 Stanley Cup Playoffs
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US Sports Hockey Featuring: Devils @ Sharks 2/27 | NHL Highlights 2024

 

Presented on US Sports Net by CoachTube
Featured course:
Winning Hockey Goaltending featuring Coach Richard Shulmistra
http://tinyurl.com/USSportsHockey022924

Great goaltending wins hockey games and championships. In this comprehensive video, Coach Richard Shulmistra draws upon his extensive playing and coaching experiences to explain the essential components needed to become a successful goaltender. The program was designed to help young players improve their fundamentals and understand the art and science of goaltending . It is also intended to help coaches provide comprehensive instruction on every facet of this challenging position. Among the topics covered are: skating and movement drills, techniques for saves and puck control, angles and the center line theory, strategies to handle the puck in a variety of game situations and much more. This video is an indispensable resource for goalies and coaches at every level of play.
http://tinyurl.com/USSportsHockey022924

Video credit:
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US Sports Hockey Featuring: Blues @ Blue Jackets 12/8 | NHL Highlights 2023

 

Presented on US Sports Net By CoachTube!
Featured course:
Winning Hockey Dynamic Skating featuring Coach Steve Cady and Matt Cady
https://tinyurl.com/WinningHockey
To be successful in modern hockey, it is essential to master the components of explosive skating. In this comprehensive program, coaches Steve Cady and Matt Cady present numerous skating skills and drills designed to help hockey players at all levels of the game to become great skaters. Among the topic covered are: drills that focus on balance and agility, forward and backward skating, starts, stops, turns, pivots and much more. This video is a great resource for coaches and players who want to dramatically improve their skating skills and gain a winning edge on the competition. Learn more and book this course @ https://tinyurl.com/WinningHockey

Extended highlights of the St. Louis Blues at the Columbus Blue Jackets.
Get highlights and more with the NHL App
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US Sports Ice Hockey Presented by Coachtube: Winning Hockey Goaltending featuring Coach Richard Shulmistra

 

Winning Hockey Goaltending featuring Coach Richard Shulmistra

by sportvideos

Description

Great goaltending wins hockey games and championships. In this comprehensive video, Coach Richard Shulmistra draws upon his extensive playing and coaching experiences to explain the essential components needed to become a successful goaltender. The program was designed to help young players improve their fundamentals and understand the art and science of goaltending . It is also intended to help coaches provide comprehensive instruction on every facet of this challenging position. Among the topics covered are: skating and movement drills, techniques for saves and puck control, angles and the center line theory, strategies to handle the puck in a variety of game situations and much more. This video is an indispensable resource for goalies and coaches at every level of play. Book this course.....

 

The Coach

sportvideos

Richard Shulmistra (Shuey) started with Huron Hockey as a goalie student at the Huron Park Ontario Camp under the instruction of former NHL goalie and current Dallas Stars Director of Amateur Scouting, Tim Bernhardt. He then went on to become an outstanding goaltender at the collegiate level for Miami University, winning a CCHA regular season title and leading the team to their first ever NCCA tournament. After graduating, Richard signed with the Quebec Nordiques (later moved to Colorado) and played professionally for several years. Shuey has been a goaltending instructor since 1991. He now lives in North Carolina and works as a goalie coach. Book this course today!

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US Sports Ice Hockey: Tips and Tricks on Perfecting Your Hockey Slap

 

 By Emma Martin

---

Overview

Due to the fast pace of hockey, it is not often you will have the opportunity to take a clean slapshot in a game, so when you do, you want your technique to be perfect. This shot is an offensive weapon and one that can put points on the board when executed correctly. 

What is a Slap Shot?

A slapshot is a fast and powerful shot taken with a big swing. It is known as one of  the most deadly shots in hockey as the speed can reach over 100 mph. It is arguably one of the most exciting shots to take in the game because of the power behind it. Players must take advantage of the small window they have to wind up and shoot their shot.

Form

Technique is what separates a good slap shot from a great one. Every part of your body is working when you are taking a powerful shot like this. It is important that each body part is holding the correct form to execute your shot perfectly. 

Here hockey director Bryan Hapeman breaks down Slap Shot form into four categories.

Correct Positioning- head up, athletic stance, puck in between your skates, contacting the puck with the middle of the blade.

Transferring Weight- transfer weight between the front and back foot while swinging.

Hand Positioning- keep the power arm half way down the shaft.

Striking- strike the ice an inch before the puck

Loading Ranges

The next step to creating your perfect slapshot is to determine your loading range. Different situations on the ice call for one of three loading ranges you can load your stick to. The low range, the mid range and the full range. 

Here NHL shooting coach Tim Turk breaks down the form of the different loading ranges.

The Slap

One of the most important aspects of the slap shot is to make contact with the ice 1-3 inches before the puck. This will allow you to have a better follow through and turn your wrists over. During your swing you will shift your weight from the back foot to the front foot to induce more power and allow for a smooth follow through.

Turk also emphasizes the importance of upper body technique when taking this shot. It is crucial to start with your power arm in a locked position and keep it in that locked position all the way to the follow through.  Keeping proper form will enhance the power and speed.

In his Slap Shot Course Turk demonstrates what it looks like to keep a locked arm throughout the entire shot.

The Follow Through

Keeping the right form in the follow through is just as important as the rest of the shot. The shot starts with you facing perpendicular to the goal, but finishes with your hips facing the net. At the end of the shot your stick should be in the mid range area. If your stick finishes low, the shot will fall low. If your stick finishes high, the shot will fall high. Making sure you follow through in the mid range area with your hips forward will ensure the best result. 

Turk shows that freezing and holding the technique after taking a shot helps to ensure your body is in control and that your form is strong. 

Slap Shot In Motion

When taking a slap shot in motion, form is still key. You will not always have as much time to adjust and be set as a still shot, but making sure you keep technique in mind is crucial. Timing is more difficult in a motion shot as you are moving into the shot at a faster pace. This can also be an advantage as it can give the shot more power. One small difference when taking a slap shot in motion is that your back leg will lock during the follow through as you continue to skate in a lunge position after the shot is taken. Perfecting your slap shot in motion will showcase your speed and power combined into one. 

Summary

Mastering your slap shot form will allow you to become an offensive weapon on the ice. Taking full advantage of the small windows you have to take this exciting shot is crucial in this fast paced game. Perfecting these technique tips will elevate your game and make you a force to be reckoned with. 

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US Sports Hockey: Strength and Conditioning: Tony Greco's Principles of Strength

 

• By Jacob Crabtree

---

Ice Hockey demands countless skills to be successful, and one of the most crucial abilities to have as a great hockey player is power. Every sport demands its specific strengths, but hockey is a different animal. 

Hockey is difficult to train for as a sport that is played at extremely high speeds and has as many physical demands as football, but Tony Greco knows how to develop hockey players' strength like no other. 

Off-ice training can be challenging to determine what exercises and coaches to listen to, but Tony is a trainer with outstanding expertise. These circuits are not only beneficial for on-ice abilities but teach players the pace and difficulty they should be training with for many off-seasons to come.

As Canada’s leading fitness specialist, Tony has worked with some of the biggest names in the NHL including; Claude Giroux, Brandt Clarkea and Jack Quinn. He is a top graduate of the Sports Performance Institute, and certification from his academy surpassed the National Fitness Leaders Advisory Council policies in all of personal, strength and aerobics training.

Not only does Tony offer outstanding opportunities for players to succeed on the ice but also provides knowledge as to how players should be eating, resting, and treating their mindset. Tony truly supplies players with the capability to become the top one percent of hockey players.    

This 12-week program is for any position from goaltender, defenseman, or offensive player. Tony’s course is for those who refuse to cut any corners and are determined to become not just great, but exceptional hockey players. Pro Hockey Academy introduces you to the limits beyond the ones you already have and guides you on how to stay at that level for the rest of your career.

Tony’s main principles of the Pro Hockey Academy 12-week Program include:

Metabolic Conditioning

Mobility

Speed

Nutrition

Linear and Lateral Movement

Mindset

Upper Body Strength

Lower Body Strength

Go here to view Tony’s entire Pro Hockey Academy Program Course 

Speed Training

Tony has varied training focus points varying from week to week throughout his 12-week program, but what he centers the majority of his training around is speed.

While there are various exercises and methods Tony does to exploit speed in hockey for his students, this circuit provides students with a great workout that focuses on explosiveness. Being able to escape your defender can be difficult if you don’t have the power, and this circuit provides you the tools to escape anyone.

Tony’s workouts are all quick-paced with multiple exercises in each round, and this circuit is no different. Despite all of these circuits being challenging, find the beauty in the pain and the capability to push as hard as you can.

This circuit is 5 rounds, 5 reps for each exercise, including; back split lunges

weighted squat jumps, plate overhead lunges, lateral squat to knee drive, and stiff-legged eccentric deadlift. Take a look for yourself.

Mobility

Strength is certainly an important aspect of hockey, but flexibility and mobility are also incredibly essential.

To perform at the highest degree your body has to be warmed up, and Tony teaches his students how to appropriately do so. We often try to jump into training very quickly, but Tony acquaints his students with how to warm up properly and apply it to not only off-ice training but could also surely be applied on the ice before games. 

Tony may have a large focus on strength in his course, but he prides himself on teaching his students the importance of being loose and flexible. So every player is fully able to train safely and also perform to the best of their ability.

Here are some of Tony’s favorite warm-up routines and stretches.

Strength Training

Strength is the main focus for anyone getting into off-ice training, and this module will do you justice.

Gaining strength is not easy, and this module equips participants with the power every player wants in the game of hockey. And while gaining strength is something every athlete desires, this circuit is not for the faint-hearted. These workouts make you earn it, no doubt about it.

These exercises are quick and challenging, but undoubtedly routines you can imagine aiding you to become a great hockey player. Tony encourages you to push beyond your limits, and this will indeed introduce you to your limits.

This circuit is five reps for each exercise, and four rounds with the following exercises; hang clean to press, alternating splitter hang cleans, split lunges to press and finishing off with splitters to skaters. May sound like some peculiar training, but make sense once you watch the video below.

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