Bonus Exercises

Here are a few exercises for additional strength training:

  • Sled Pushes – Sled pushes are a tremendous strength, conditioning, and mental exercise, all-in-one. Add 50-90lbs to the sled and cover approx. 200 feet. Sprint as quickly as possible, 6-10 sets, with 1-minute rest among the sets.
  • Seated Dumbbell External Rotation – Grab a dumbbell inside your left hand, bend the elbow at 90°, and rest it on your left knee, crossing your body. Next, externally rotate your left forearm until its perpendicular to the floor, and turn back movement. 2-3 sets with 8-10 repetitions per hand, with 1-minute breaks.
  • Push-Up Position With Knee Drive – Basically push-ups, but your alternate raising your knees to the chest in between each push-up repetition. Perform 2-3 sets with ten repetitions (counting only push-ups), with 1-2 minutes rest between the sets. 

Cool Down

Cooldowns are as crucial as the training itself, with no good training is finished without a cool off. The best thing you can do is reduce your heart rate and stretch your muscles, accompanied by a relaxation technique or meditation. Don’t forget that the is a high-performing machine that deserves premium fuel, so nourish it with higher nutritious foods. Most importantly – don’t forget to hydrate.


Hockey players require a good mixture of speed, strength, agility, and capacity to dominate the skating rink. The women’s hockey workouts in the following paragraphs are aimed primarily at women hockey players, but even non-athletes can significantly take advantage of incorporating these within their exercise routines.