Start off by crawling 15–30 feet (4. 6–9. 1 m) for a rep, and repeat it 3 times. For more of a challenge, try going backward or attaching a chain to a weight belt and dragging it behind you. Crawling simulates the motions you take during your skating stride.
See how many times you can repeat this exercise in a 10-minute span.
Try starting with 2–3 sets that are each 8–10 reps. As you get used to the exercise, try bumping your sets up to 25–30 reps. You can do side lunges with your bodyweight or while you’re holding onto dumbbells. The lateral movements of a side lunge mimic how you push off of your feet while you’re skating.
Aim to do around 5 reps on each leg for a total of 4 sets. [6] X Research source You can do lateral bounds in one spot or try moving forward each time you change your legs. This can help train the muscles on the sides and back of your hips even more.
Try to do at least 3 sets that are each around 5–8 reps.
Try to do 3 sets that are 5–8 reps apiece. If goblet squats aren’t challenging enough, lift one of your legs off the ground before squatting down. [9] X Research source
Repeat the stretch 2–3 times with each leg. This stretch targets the hip muscles you use so you have a wider and more powerful stride.
Repeat the exercise 8 times with each leg for a total of 3 sets. This workout stabilizes your hips so you can get wider strides while you’re skating.
Aim to do 5 reps on each leg for 3 sets. This exercise also helps improve your balance on 1 leg after you push off of the ice during your stride.
Repeat this exercise in cycles of 3. For example, you can do left-right-left or right-left-right.
Try to do 2–3 sprints with a 30-second rest in between.
Aim to do 2–3 reps with each leg. Try balancing on 1 leg while you roll backward since you’ll have to skate that way in actual hockey games.
Slide boards are made from slippery plastic that has a similar feeling to ice, and you can buy them online for around $200 USD.
