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

• Sternocleidomastoid
• Splenius

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
  • Leg Extension (Vertical Movement)
  • Leg Extension (Horizontal Movement)
  • Leg Extension (Lateral or Multiple Direction Movement)
• Secondary (optional)
  • Trunk Flexion (Hip & Spine Flexion)
  • Trunk Rotation (Hip & Spine Rotation)
  • Upward Push / Shoulder Flexion

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