The hockey trainer was pretty tough on us.
Every other night we show up at the gym at the rink.
as soon as we get there, we do 4 sets of 25 pushups. we did basic stretches to loosen hamstrings, calfs, shoulders, and neck. we also ran 1-3 kilometers after stretching.
depending on your position, you would do different excersizes. I play defence and forward so i know a bit about both. I know about goalie more because i used to help out when i was injured.
After the team warmup, the goalies would go with the Goalie Coach and 1 of the fitness trainers and do a lot of leg excersizes. Usually they would do squats, 45 degree leg press, and hamstring curls. Right after that, they would do 4 sets of 25 Incline Situps or max effort. They would do some bench press and chest press. Then they would strap their pads on and do "butterflies". They would basically go up and down. Then they would do some cardio.
The Forwards would do almost the same stuff as defence. Usually a full upper body workout. The Forwards used a balance ball and stood on it while stick handling a puck. hard stuff. Forwards would do some more push ups and situps and lots of cardio. The forwards tended to do more upper body stuff than lower body.
The Defence did pretty much the same stuff as forwards. We usually did more lower body work. We also did a lot of wind sprints and we occasionally did tire flipping.
We usually ended the workout with light cardio and stretching.