Connor Bedard Puck Control and Power

Develop quick hands, shooting precision, and explosive leg power with a session modeled on the Connor Bedard training routine.

5 time blocks, 65 minutes in total.

Time blocks

Lower Body Mobility Warm Up: 10 min
Dynamic leg swings, hip openers, and glute activation drills
High Speed Stickhandling Drills: 15 min
Rapid figure eights and quick touches with a ball or puck
Precision Target Shooting: 15 min
Targeted wrist shots and quick release snaps into a net
Plyometric Power Circuit: 15 min
Lateral bounds, skater jumps, and explosive single leg hops
Post Workout Mobility Stretch: 10 min
Foam roll glutes and hamstrings with dedicated hip stretches

About this routine

Connor Bedard built his wrist shot and puck control through off-ice repetition. From a young age, Bedard spent hours every day shooting pucks in his backyard and running high-speed stickhandling drills. Following a structured Connor Bedard training routine helps athletes build hand speed, lower body power, and shooting mechanics outside of rink time.

This 65 minute session focuses on three distinct phases. You start with dynamic mobility to prepare the hips and ankles, move directly into rapid off-ice puck handling and target shooting, and finish with plyometric jumps for on-ice stride power.

Why this routine works

Improves off-ice stickhandling speed and hand-eye coordination
Builds wrist shot power and quick release mechanics
Increases lateral leg strength for skating stride explosive power
Enhances hip mobility and aids lower body recovery

FAQ

What does Connor Bedard do for off ice training?

Bedard focuses on high volume shooting drills, rapid stickhandling on synthetic ice or hard surfaces, and plyometric workouts to build leg power.

How long does this off ice workout take?

This complete workout session lasts 65 minutes across warm up, skill work, plyometrics, and mobility.

Sources

How Connor Bedard Developed His Elite Shot, Sportsnet
Inside Connor Bedard Training Habits, NHL.com