HOCKEY
Unleash Your Potential: Join the COACHFIT Hockey Workout Program!
Are you ready to take your hockey game to the next level? Whether you're a high school player dreaming of competing at the college level or aspiring to go pro, the Coachfit Hockey Workout Program is your ultimate resource for reaching your hockey goals. Based in Downriver, MI, we are dedicated to helping players across all positions—Forwards, Defensemen, and Goalies—improve their skills, strength, and overall performance on the ice.
Our comprehensive program focuses on developing the specific physical attributes and technical skills that are essential for hockey success. We understand that each position requires unique training requirements, and our program is designed to address these individual needs while also building overall hockey fitness.
What sets Coachfit Hockey apart is our understanding of hockey-specific conditioning. We've developed training methods that mirror the intense bursts of activity followed by rest periods that characterize hockey gameplay. This ensures that our athletes are prepared for the physical demands of actual game situations.
Hockey Training: Master Every Aspect of the Game
Position-Specific Training
At COACHfit Co., we understand that hockey success isn't just about what happens on the ice—it's built in the gym through position-specific training that develops the exact physical attributes each position demands. Whether you prefer one-on-one personal training or group sessions with your teammates, our expert trainers create customized programs designed to elevate your performance at every position.
For Forwards, our gym-based training focuses on developing explosive power and quick reaction times. We incorporate single-leg plyometric box jumps to build the explosive lower body strength essential for beating defensemen to loose pucks and creating separation on breakaways. Another cornerstone of our forward training includes rotational medicine ball tosses that develop the upper body power needed for harder shots and more precise passes. Our trainers work with you individually to perfect these movements, ensuring proper landing mechanics that prevent injury and maximize power transfer. Beyond these exercises, we design comprehensive programs that include agility ladder drills for improved footwork and core stability work that enhances your balance during stick handling. Our trainers understand that every forward has unique strengths and weaknesses—maybe you're naturally quick but lack upper body power, or perhaps you're strong but need better first-step quickness—and they adjust your training to address these specific areas while building on your existing strengths.
When it comes to Defensemen, our gym programs emphasize the posterior chain strength and core stability crucial for defensive positioning and powerful backward skating. We utilize Nordic hamstring curls to strengthen the muscles responsible for explosive backward movement and injury prevention, while cable anti-rotation presses develop the core strength needed to maintain defensive positioning against aggressive forwards. These exercises form the foundation of a larger program that includes unilateral balance training on unstable surfaces to improve edge control and weighted pull-ups to build the upper body strength needed for winning board battles. Our trainers provide crucial form feedback during complex movements like Romanian deadlifts, ensuring you develop proper hip hinge patterns that translate directly to more efficient backward skating mechanics. We also monitor your movement patterns for any imbalances that could limit your gap control or lead to injury, adjusting your program as needed to create a well-rounded defensive athlete.
For Goalies, our specialized gym training addresses the unique demands of this position, focusing on hip mobility, explosive lateral movement, and position-specific strength. We incorporate lateral band walks to build the hip strength essential for maintaining stability in the butterfly position, while single-leg Romanian deadlifts develop the unilateral power needed for those crucial lateral pushes across the crease. Our trainers understand that goalie training requires special attention to flexibility and mobility work, often incorporating dynamic hip stretches and specialized exercises that improve range of motion without sacrificing stability. We also focus on reaction training using tools like reaction balls to enhance reflexes and hand-eye coordination. The goaltending position places unique asymmetrical demands on the body, and our trainers monitor for compensatory patterns that could lead to common goalie injuries like groin strains or hip impingements, adjusting your training to prevent these issues while building the explosive power needed for modern goaltending.
The value of personal training at COACHfit Co. extends beyond just exercise selection—it's about creating a complete athletic development program tailored to your specific needs. Our trainers provide real-time feedback on form and technique, ensuring you perform each exercise with proper mechanics that maximize results and minimize injury risk. We adjust resistance and volume based on your daily energy levels and recovery status, preventing overtraining while pushing you to reach your potential. For team training, we create competitive environments that build camaraderie while still providing individual attention to ensure each player develops the specific attributes their position demands. Whether you're a forward who needs to develop more explosive power, a defenseman looking to improve your backward skating strength, or a goalie working on flexibility and lateral quickness, our position-specific training programs and expert coaching will help you build the physical foundation needed to dominate on the ice.
Strength and Conditioning
Hockey demands exceptional physical capabilities across all positions, but the specific conditioning needs vary significantly depending on whether you're a forward, defenseman, or goalie. At COACHfit Co., our strength and conditioning programs are meticulously designed to enhance your power, speed, endurance, and overall athleticism through position-specific training that translates directly to improved performance on the ice.
For forwards, our strength and conditioning program focuses on developing explosive power and anaerobic endurance that mirrors the high-intensity nature of their playing style. We build functional strength through compound exercises like squats and power cleans, which enhance the explosive hip extension crucial for powerful skating strides and quick accelerations. Our conditioning incorporates high-intensity interval training (HIIT) that replicates game situations - short bursts of maximum effort followed by brief recovery periods, similar to the pattern of hockey shifts. We also emphasize upper body strength development through exercises like bench presses and pull-ups, building the power needed for winning puck battles and delivering stronger shots. The program includes specific grip strength training to improve stick handling and face-off performance, while core work ensures stability during physical play and helps prevent injuries during the inevitable collisions of the game.
Defensemen require a unique combination of strength, endurance, and positional stability that our program specifically addresses. We focus heavily on posterior chain development through deadlifts and Nordic hamstring curls, building the strength necessary for powerful backward skating and the ability to defend against aggressive forechecking. Our conditioning program for defensemen emphasizes both anaerobic power and aerobic capacity, as they often play extended minutes and need sustained energy throughout the game. We incorporate unilateral exercises that improve balance and stability, essential for maintaining gap control and defensive positioning. Upper body strength training includes exercises like farmer's walks and rotational medicine ball work, developing the physical presence needed to win board battles and protect the net-front area. Our trainers also focus on mobility work to ensure defensemen maintain the flexibility needed for full range of motion while carrying additional muscle mass.
Goalies have perhaps the most specialized strength and conditioning needs, and our program reflects this unique demand. We build exceptional hip flexibility and strength through targeted exercises like lateral lunges and adductor work, crucial for maintaining the butterfly position and executing explosive lateral movements. Our conditioning program incorporates goalie-specific intervals that train both reaction speed and muscular endurance - goalies need to be ready for explosive movements even in the third period. We develop core strength through exercises like Pallof presses and anti-rotation work, helping goalies maintain proper positioning during scrambles and absorb the impact of shots. Lower body unilateral training builds the powerful push-off strength needed for side-to-side movement, while upper body work focuses on shoulder stability and positioning strength rather than raw power. We also incorporate visual tracking exercises and reaction training to enhance the goalie's ability to follow pucks through traffic.
The key to effective hockey strength and conditioning lies in understanding that raw strength alone isn't enough - it must be functional and position-specific. Our trainers at COACHfit Co. work individually with each athlete to assess their current capabilities and design programs that address their specific needs. For forwards who need more explosive power, we might emphasize plyometric training and Olympic lift variations. For defensemen who struggle with backward skating, we'll focus on posterior chain development and movement pattern corrections. For goalies who need better lateral mobility, we'll incorporate more hip flexibility work and single-leg strength exercises. We also emphasize periodization in our programming, ensuring that athletes peak at the right times during the season and maintain their gains through the off-season.
Our strength and conditioning approach also addresses injury prevention, a crucial aspect of hockey training. We incorporate exercises that strengthen commonly injured areas like the groin, hip flexors, and shoulders, while also teaching proper movement patterns that reduce injury risk. Our trainers monitor fatigue levels and recovery, adjusting intensity and volume to prevent overtraining while still pushing athletes to improve. We also recognize that hockey players need to maintain a balance between strength, power, and flexibility - too much bulk can impair skating efficiency, while too little strength leaves players vulnerable to injury.
Whether you're looking to add power to your shot, improve your endurance for longer shifts, or build the strength needed to dominate physical play, COACHfit Co.'s strength and conditioning program will help you reach your goals. Our position-specific approach ensures that every exercise and training method contributes directly to your on-ice performance, giving you the physical edge needed to excel at the highest levels of competition.
Speed and Agility Drills
Speed and agility are the cornerstones of successful hockey performance at every level. While skating technique is developed on the ice, the foundation for explosive speed and quick directional changes begins in the gym. At COACHfit Co., we understand that hockey speed isn't just about linear acceleration—it's about the ability to change direction instantly, maintain edge control through tight turns, and recover quickly to maintain defensive positioning or pursue offensive opportunities. Our speed and agility training programs are specifically designed to translate gym work into ice performance.
For forwards, speed and agility training focuses on developing the explosive power and reactive quickness needed to beat defenders to loose pucks and create scoring opportunities. We incorporate resisted sprint training using sleds and resistance bands to build powerful acceleration through the first three strides—often the most crucial aspect of getting open for a pass or chasing down a puck. Our agility ladder drills mimic the complex footwork patterns forwards use when stick handling through traffic or avoiding defensive pressure. We utilize cone drills that replicate game situations like breaking across the slot for a one-timer or cutting to the net for a rebound. Box jump variations and depth drops develop the reactive strength needed for explosive starts from standstill positions, critical for face-off situations or when receiving a cross-ice pass. Our trainers pay special attention to lateral quickness training using multidirectional plyometric exercises, helping forwards improve their ability to cut hard to either side while maintaining speed.
When training defensemen, our speed and agility program emphasizes the unique movement patterns this position requires. We focus heavily on backward acceleration drills and lateral shuffle exercises that build the specific muscle memory and strength patterns for backward skating. Our trainers utilize cone drills that simulate gap control situations, teaching defensemen to close distance efficiently while maintaining proper positioning. We incorporate reactive agility drills using visual cues and light systems to improve defensive reactions to forward movements and passing lanes. The program includes specific exercises for hip flexibility and rotation, crucial for executing tight backward pivots and transitioning from backward to forward skating. We also work on explosive lateral push-offs using slide boards and resistance bands, developing the power needed to maintain defensive coverage against fast-breaking forwards.
Goalies require perhaps the most specialized speed and agility training in hockey. Our goalie program centers on lateral quickness and multi-directional movement patterns that mirror in-game scenarios. We use sliding board work to build explosive push-off power for post-to-post movement, combining this with medicine ball catches to simulate glove saves in motion. Our agility drills for goalies include T-drill variations that improve their ability to track plays from corner to corner of the crease, and reaction ball exercises that enhance reflexes for stopping deflections and redirections. We incorporate butterfly recovery drills to improve the speed at which goalies can regain their stance after making a save, and lateral shuffling exercises to build the stamina needed for efficient crease coverage throughout the game. Balance board training helps goalies maintain stability while making saves in awkward positions.
What sets our speed and agility training apart is our attention to energy systems that fuel hockey performance. We design our training to match the physiological demands of the sport—short bursts of maximum intensity followed by brief recovery periods. Our conditioning protocols include work-to-rest ratios that mirror typical shift lengths, ensuring athletes develop not just peak speed but also the ability to maintain that speed throughout a game. We incorporate directional change exercises that force athletes to decelerate, change direction, and reaccelerate rapidly—movements that occur hundreds of times during a typical hockey game.
Training That Fits Your Life
We offer in-person and online training sessions to accommodate your busy schedule and preferences. Whether you prefer the camaraderie of group sessions or the focused attention of one-on-one training, we’ve got you covered. We provide options for solo training, semi-private training sessions, or team training to bring your entire squad to the next level.
Tailored Training Just for You
We understand that every athlete is unique. That’s why our program is not a one-size-fits-all approach. Our experienced trainers will work with you to create a personalized workout and nutrition plan that aligns with your specific goals and team needs. Whether you want to increase speed, agility, strength, or tactical understanding of the game, we have the expertise to help you succeed.
Start Your Journey With Us!
No matter your skill level, we have the tools and the passion to help you improve. Our commitment goes beyond running drills—we're dedicated to developing well-rounded athletes who can thrive on and off the field. Our experienced trainers are ready to partner with you every step of the way. Whether you’re in high school aiming for college recruitment, an athlete preparing for the professional level, or just looking to strengthen your skills, our program at Coachfit will be your stepping stone to success.
Contact Us Today!
If you’re ready to improve your football game, we invite you to contact us for all your training needs in the Downriver, MI, area and beyond. Let’s work together to build your best self, on and off the field. Get started with our one-on-one semi-private training to experience tailored workouts designed specifically for you!