Endurance & Conditioning

Hockey shifts last 30–45 seconds of all-out effort, followed by 2–3 minutes of rest. Training should mirror this pattern.

On-Ice Endurance

Shift Simulation (10 Minutes)

• Sprint blue line to blue line (5 seconds)
• Rest 10 seconds (glide slowly)
• Sprint again — 10 reps
• Rest 2 minutes, then do another set
• This mirrors actual game shift intensity

Full-Ice Sprints (8 Minutes)

• Sprint goal line to goal line
• Glide back slowly (rest)
• 8 sprints total
• Track your time — try to keep all 8 within 1 second of each other

Off-Ice Endurance

Interval Running (15 Minutes)

• Sprint 30 yards, walk back
• Repeat 10 times
• 3-minute jog cool-down

Cycling / Rollerblading (20 Minutes)

• 30 seconds hard effort, 90 seconds easy
• Repeat for 15 minutes
• Great for building hockey-specific leg endurance without joint impact