Getting my game back

Question
Hi Dini
I am a transplanted 50+ Canuck now living in California.
Some of the young guys I work with are on a rec. hockey team,and knowing I am Canadian they expect me to join them. They think I must be good because I am Canadian but the highest level I ever played was Midget 'B'
I turned them down last year but lately watching the playoffs on Versus I am getting the old bug back;-).
There is a year round rink here so I think I will start going once a week on my day off to get my ice legs back.
I was hoping you could help me set up a 'home exercise program' that would help me get in shape.
Back in my day all we did was jog to get our 'wind' back.
I do have a home gym with a treadmill and some weights.
If you could suggest a plan that would be awesome.
I will work on my shot and skating on my own.
Thanks!

Answer
Hi Bud
That is great that you want to get back on the ice! I get a lot of people asking me for dryland training tips. You can look through some of my previously answered questions regarding this, but here are some basics to think about:

?  Using weighted pucks and adding thin layers of weights on your stick (prob not at the same time) you can practice stick handling and some shooting.
?  Another thing is to work on your wrist strength. An easy exercise comes to mind that you can make. Take an old stick and cut it into a 1-2' section. Drill a hole in the middle and put a rope through it. Then take a weight, pick a size- 2, 5, 10lb and attach it through the rope. You'd want a weight that goes on a bench bar, the circular weights. Then you do wrist wraps...not sure what it's called but it looks like you're wringing out a towel. Also wrist curls with dumb bells. Don't forget to stretch your wrists when done b/c they will be tight!
?  I believe sprinting, bike work and throwing in some foot speed drills will help you become faster. It doesn't hurt to start running with a heart rate monitor either. Staying within a certain % of your zone will help burn fat.
?  Well for foot speed you scan start with a drill called "dots". Set up 5 dots on the ground like a domino (some gyms already have these on mats) and you jump on them, hopping 1 and both legs, spin around, alternate dots or what ever. Remember to keep your head up and don't look down at your feet. Also, form is critical- stay low but not too low. Do a set of 10 repeats 3 times or something....you will be winded and your legs will burn!
?  Another great drill is a "ladder". If you don't have a rope ladder you can use a real ladder (but you risk tripping) and you could also chalk one up or something (a lot of gyms already have these rope ladders). You run through them, alternate each rung, hop in and out of them, go backwards or what ever through it. Repeat a few times taking a bit of a rest between them.
?  Of course there are "suicides" on a football field or set up your own distances.
?  For bike workout, if you could find a bike that has a big fan wheel and arms that you pull that would be great, but any bike will do. Warm-up then set a time and resistance and sprint through that time for example 30 seconds "on", 1 minute "off".
?  Regular squats, 1-leg squats, ball squats on the wall, leg extension and curls are going to be great for you. Remember to stretch b/c as your muscles grow they can get tight and you can抰 be like that. Also make sure you are doing ab work b/c a strong core is the key to everything. Can抰 limit workout to the legs, got to do upper body too. Try to do something to target every area.

FOR THE ICE

?  You can work on edges, forward/backward skating and stops/starts here. At shinny-hockey without a partner there are numerous things you can do. Several things come to mind, first, skating circles with the puck and changing directions and trying to keep the puck with you and head up. You can skate tight turns around the face-off dots w/ a puck. Stops/ starts anywhere on the ice and between the lines with the puck. This will help your skating and stick skills and agility.  
?  If you have a partner you can practice one-timers which will help with getting your shot off and working on accuracy. You can do this at the net, the blue-line or anywhere. Have the other guy pass you pucks and you can fire them off. Also, you can do rapid fire at the boards or at the net on your own.

You can be as challenging and creative as you want.