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
- Teens (with >2 years of training) and adults
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
- Primary
- Secondary (optional)
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
- On Ice
- 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
- Beginner
Green Bullet = Sports Specific
