NOTE: Be sure to do the dynamic warm up every time you start a workout. This will not only prevent injury but also increase flexibility, increase strength, and prepare your body to exercise and perform better.
Dynamic Warm Ups
Slow:
1. forward lunge
2. backwards lunge
3. side lunge
4. RDL high kick
5. pretend hurdles (forward & backward)
6. seated leg cross
7. Pull, heal to butt
8. heal raises
9. spidermans
10. inch worms
Fast:
1. high knees
2. butt kickers
3. karaoke
4. quick skip
5. high skip
6. inside/outside heal taps
7. leg swings
8. forward/backward rolls
9. backpedal
10. jog
Week 19 Dryland Workouts (click title for video)
Dynamic Warm Up
90 second run backwards
90 second run forwards
Plyometrics (10 min)
Strength
Legs (10 min)
Push (7 min)
Pull (7 min)
Abs (5min)
Static Stretch (watch static stretch video)
Week 18 Dryland Workouts (Click title for video)
Dynamic Warm Up
90 second run backwards
90 second run forwards
Plyometrics (10 min)
Strength
Legs (10 min)
Push (8 min)
Pull (8 min)
Abs (5 min)
Week 17 Dryland (click title for video)
Dynamic Warm Up
90 second backwards run
90 second forward run
Plyometrics (30 min)
Strength
Legs (15 min)
Push (7 min)
Pull (7 min)
Abs
Alt. Ankle grabs x 30
Static Stretch
Week 17 Dryland (click title for video)
Dynamic Warm Up
90 second backwards run
90 second forward run
Plyometrics (30 min)
Strength
Legs (15 min)
Push (7 min)
Pull (7 min)
Abs
Alt. Ankle grabs x 30
Static Stretch
Week 16 Dryland (click title for video)
Dynamic Warm Up
90 second Jog backward
90 second Jog Forward
Plyometrics (15 min)
Strength
Legs (15 min)
Push (10 min)
Pull (10 min)
Abs
Stretch (10)
Dynamic Warm-Up
Backwards Jog x 90 seconds
Run x 90 seconds
Plyometrics (15 min)
Strength
Lower Body (12 min)
Push (10 min)
Pull/Forearms (10 min)
Abs (5 min)
Post Exercise Stretch
Week 14 Workouts (click title for video)
Dynamic Warm-Up
Backwards Jog x 90 seconds
Run x 90 seconds
Plyometric (15 min)
Strength
Legs (15)
Push (10)
Pull (10)
Abs (10)
Week 13 Workouts (click title for video)
Dynamic Warm Up
200 Yards jog backwards (2 football fields)
200 yards run
Plyometrics (20 min)
SUPER 8’s (8 jumping exercises, 8 reps each) x 3 rounds
Strength
Legs (15)
Push (8)
Narrow Push Ups (30 seconds as many as possible)
Wide Push Ups (30 seconds as many as possible)
Normal Push Ups (30 seconds as many as possible)
Pull (8)
Inverse Rows x 12
Hammer Curls x 10 each arm
Abs (8)
Arms Straight Sit Ups x 30
Scissor Switches (change every 3 seconds for 30 seconds)
Week 12 Workouts (click title for video)
Dynamic Warm Up
1/8 mile run backwards
1/8 mile Run
Plyometrics (20 min) [rest for 30 seconds in between drills, 90 seconds once they are all completed]
Strength
Legs (10 min)
Push (15 min)
Pull (10 min)
Forearms (10 min)
Abs (10 min)
Week 11 Workouts (Click title for video)
Dynamic Warm Up
1 min Jumping Jacks
Plyometrics (20 min)
Strength
Legs (20min)
Push (10min)
Pull (10min)
Abs (6min)
Post Exercise Stretch
Week 10 Workouts (click title for workout)
Dynamic Warm Up
Jog ¼ mile
Plyometrics – (30 min, 2 x through) rest until you can breath through your nose comfortably
Strength
Legs (20 min)
Push (10 min)
Pull (10 min)
Abs (6 min)
Forearms (4 min)
Week 9 Workouts (click title for video)
Dynamic Warm Up
Plyometrics (20 min)
Strength
Legs (20 min)
Push (10 min)
Pull (5 min)
Core (10 min)
Post Workout Stretch
Week 8 Workouts (click title for video)
Dynamic Warm-up
Plyos – 20 min
Ladders x 20 seconds
Strength
Legs – 20
Push – 15
Pull – 15
Abs – 15
Week 7 Workouts – ICE ADDITION!!! (click title for video)
Dynamic Warmup (click for video)
Plyos – 25 min
Strength
Legs (20 min)
YTWL
Push (10 min)
Pull (10 min)
Core (10 min)
Forearm (3 min)
Week 6 Workouts (click title for video)
Strength
Legs (x 25 min)
YTWLs
Push (8 min)
Pull (8 min)
Abs (8 min)
Forearms (6 min)
Plyos (25 min)
Week 5 Workouts (click title for video)
Strength
Lower Body x 25 min
YTWLs – (Add weight this week if you can!)
Push x 15 min
Pull x 7 min
Abs x 7 min
Plyos x 30 min
Week 4 workouts (click title for video)
Plyos (Repeat as many sets in 30 min as possible)
Strength
Lower body – 20 min
YTWLs
Push – 10 min
Pull – 10 min
Wrist Strength – 5 min
(you will need your hockey stick for these workouts)
Week 3 workouts (click title for video)
Plyos (repeat as many sets in 30 min as possible)
Sprints ~ 40 yards
1. Build Up Sprint x 2
2. Sprints x 3
3. Sprint to back pedals x 4
Jumps
1. 90 degree 2 legged long jumps x 16
2. Single leg 90 degree long jumps x 8 each leg
Quick Feet
1.Quick Hops over hockey stick (or line)
a. Side to side 2 x 20 seconds
b. Forward and back 2 x 20 seconds
c. Side to side single leg 1 x 20 seconds each each leg
d. Forward and back single leg 1 x 20 seconds each leg
Strength
Lower Body (repeat as many sets in 25 min as possible)
1.Single leg squats (elevated back leg) 8 each leg
a.Single leg squat jumps (elevated back leg) 8 leg
2.RDL to pistol Squat x 6 each leg
3.Hip-flexor inch worms x 8 each leg
4.Deep Stationary Lunges x 10 each leg
a.WEEKLY CHALLENGE – SINGLE LEG JUMP TO A PISTOL ALTERNATING
YTWLs
Push (repeat as many sets in 15 min as possible)
1.Wall Push Ups Pauses x 12
2.Push Up Claps x 12
3.Push Ups x 12
Pull (repeat as many sets in 10 min as possible)
1.Partner resistance rows - wall sit stance (using rope or hockey stick) x 7 each arm
2.Pull Ups x 10
Forearm Strength (repeat as many sets in 8 minutes as possible)
1.Lace stick wraps (wrist extension workout) Up and down 2x
2.Wrist curls x 20
Abs (repeat as many sets in 10 min as possible)
1.Toe Touches x 20
2.Side V ups x 15 each side
3.Single leg circles (x 5 each leg, each direction)
4.Partner leg throws (10 each direction)
WEEK 2 WORKOUTS (click title for video)
Strength
Lower Body (repeat as many sets in 20 min as possible)
1.Front Squats/Goblet Squats (x 10-20)
2.Hamstring Slider (Curls x 15)
3.Zombie Walks (x 10 each way)
4.3 way slider squats (x 4 each way, each leg)
YTWLs
Push (repeat as many sets in 15 min as possible)
1.Slider Push Ups (normal or knees down) x 5 each way each arm
2.Side raises x 10
3.Front raises x 10
a.CHALLENGE – WALL HANDSTAND PUSH UPS
Pull (repeat as many sets in 15 min as possible)
1.Inverse Rows x 15
2.Y’s x 20
3.Hammer Curls x 20 total
Abs (repeat as many sets in 5 minutes as possible)
1.Partner Static resistance twists
a.Squat position 15 seconds each way
b.Lunge position Left leg back 15 seconds each way
c.Lunge position right leg back 15 seconds each way
Forearm Strength: - 10 min – repeat as many sets in 10 min.
(you will need your hockey stick for these workouts)
1.Kayak rows forward & backwards (x 30 forward & backwards)
2.3 Way ulnar/radial deviation (x 10 each direction)
3.Partner static resistance twists (pronation/supination) 30 seconds
4.Partner static resistance push pulls (radial/ulnar deviation) 30 seconds
Plyos 30 minutes – repeat as many times as possible in 30 minutes
Stationary Jumps
1.Tuck Jumps x 15
2.180 Tuck Jumps x 16
3.Single leg high jump same leg x 10 each leg
4.Single leg high jump alternating legs x 10 each leg
Long Jumps
1.2 leg long jumps x 10
2.1 leg long jump (land on 2 legs) x 6 each leg
3.2-1-2 long jumps x 14 (focus on single leg push off)
Stairs
1.Run up stairs x 4 times (skip as many as possible, while focusing on speed)
2.Bunny Hop up stairs x 2 times (skip at least one stair, quick contacts)
Notes: For younger kids the workout times for each workout category can be limited so the entire workout can be completed in time. Also any workout can be made more difficult for older/stronger athletes by simply holding a weight plate, dumbbell, or any safe but heavy object (i.e. $5, 40 lbs bag of salt works great!). With the number of kids and limited time and space especially during Covid-19 I have designed most of these workouts so they can be done with minimal equipment at home.
Strength
Lower Body – 15 min - Repeat as many times in 15 min as possible
Push – 10 min – Repeat as many times as possible in 10 min
Pull – 10 min Repeat as many times as possible
Abs – 5 min – Repeat as many times as possible in 5 min
Plyos - 20 min – repeat as many times as possible in 20 minutes
Note: The length of the L drill should be atleast 15 yards if possible (use the corners of the rinks)