Ice Hockey

Base Training

  • Periodized conditioning program
    • Strength, Power, Speed, Agility, and Endurance
  • Strength Training
    • Teens (with >2 years of training) and adults
      • Olympic-style weight training after general condition phase

Prehab

Dynamic Mobility/Warm-ups

  • Off Ice
    • High Knee Holds
    • High Knees Jogging
    • Quad stretch
    • Butt kicks
    • Tin Soldiers
    • Lateral Leg Swings
    • Lateral Lunge
  • On Ice
    • Control Turn Races
    • Turns and Stops Station

Speed, Agility, and Quickness

  • Off Ice
    • 5-10-5
  • On Ice
    • Figure 8 Tire Shots
    • Weave Shots
    • Backwards Give & Go
    • Acceleration speed: on ice from a standing start
    • Cruise, sprint, cruise
    • Back and forward transition
    • 5, 10, 5
  • Stickhandling
    • Around The World
    • In Close & Out Wide
    • Push/Pull Forehand Only
    • Fake Shot into a Pull
    • Backhand Side Lateral - In Tight
    • Top Hand Strength
    • Lateral Stickhandling
    • Stick Handle w/ Reach

Movement Patterns for Plyometrics

Exercise References

  • NSCA 2013
    • On Ice
      • Acceleration speed: on ice from a standing start
      • Cruise, sprint, cruise
      • Back and forward transition
      • 5, 10, 5
    • Off Ice
      • Acceleration running speed
      • Slide board sprint
      • Long Jump
      • Single leg lateral hurdle hop
      • Zigzag Bound
      • Uphill running
      • Sled pull
  • Foran 2001
    • Two-on-two, nets back to back
    • Partner medicine ball full-body put with lateral shuffle
    • Tip-in
    • Walking hockey stride lunge with contact
  • McNeely 2007
    • Beginner
      • Standing long jump
      • Lateral hurdle hops
      • Multidirectional hops
      • Seated trunk rotation
      • Twisting sit up toss
    • Intermediate
      • Alternate leg diagonal jump
      • Single-leg hop
      • Lateral jump single-leg landing
      • Twist toss
      • Straight arm standing toss for height
    • Advanced
      • Single-leg lateral hop
      • Alternate leg push-off
      • Single-leg long jump
      • Alternate leg lateral jump
      • Rotational swings
      • Hanging leg toss

Green Bullet = Sports Specific


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