Top-8 Off-Ice Development
Daily Schedule:
10 Minutes… Dynamic Warm-Up
15 Minutes… Plyometrics
10 Minutes… Upper Body Strength
10 Minutes… Lower Body Strength
15 Minutes… Core Strength
60 Minutes Total
Dynamic Warm-Up Examples
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Inchworm, lunge walk, lunge w/ twist, walking knee lift (assisted with arms to
chest), internal and external hip rotation, toy soldiers, Spiderman crawls, butt
kicks, lunging hyperextensions, walk over and under’s.
SIDE SHUFFLE =2X30YDS, CARIOCA = 2X30YDS,MONSTER CRAWL =
1X30YDS, ANKLE GRABS = 1X30YDS, BUTT KICKS = 2X30YDS, LUNGE
= 4X20YDS (FORWARD,, BACKWARD, LEFT, RIGHT), BACKPEDAL =
1X30YDS, ACCELERATIONS = 4X80YDS
CARIOCA HIGH KNEE CROSSOVER = Just like carioca but you drive the
back knee up high and fast as you bring it forward in front of the body.
BACKWARD RUN = Just like is says. This is not a backpedal. You should be
leaning forward and reach as far behind you as you can as you run backwards.
TOY SOLDIERS = Hold your arms straight out in front of you with your hands
about head height. Kick with one leg up towards your hands and step forward.
Repeat this process until you cover the prescribed distances. This is a dynamic
stretch of the hamstrings.
SPEED SKIP = In an upright running posture, begin with a small skip. The knee
should only come up about half as high as when doing high knees. Forcefully
strike the ball of the foot on the ground directly below the hip and project the hips
forward. Keep the hips tall.
POWER SKIP = Skipping for maximum height.
HURDLE WALKS = Imagine you have two rows of hurdles on either side of
you. Externally rotate your leg out then lift it up and over as if stepping over the
hurdle. Repeat with the other leg and continue for the prescribed reps. Also do
these moving backwards. If you have hurdles available you can do them over the
actual hurdles.
Plyometrics Examples
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Squat jumps
o Hands behind head, get into squat position and explode upward, repeat for
desired reps
Two foot ankle hops
o This is just a standing hop with only the ankle joint moving so basically
the lower legs are propelling the body upward
Double leg tuck jump
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o This is just a vertical jump where the legs are tucked into the chest
Split Squat jumps
o Starting in a comfortable lunge position, explode upward and land back in
the lunge position, these can either be done on the same side or cycled
between legs
Pike jumps
o These are simply a vertical jump where the legs are kept straight out in
front of the athlete during the flight phase where they will try to touch
their toes with their hands
Double leg zigzag hop
o Placing cones in a zigzag pattern the athletes will jump over them in
succession,
Power Skips
o This is a single leg drive off the ground where the athlete will try to
maximally jump as well as bring the opposite leg to the chest
Lateral Run (20-30 yards)
o This is a sideways run, the outside leg over the other making sure to drive
off the inside leg
o This should be done facing one direction so that both legs can be targeted.
Lateral start to sprint
o Start out with three lateral drives off the inside leg and then open up to a
normal sprint for the remaining distance,
o This should mimic a lateral hockey start from a stop position, make sure to
practice both directions
Hockey Start to Sprint
o Start just like you would a toe start in hockey, take three hard strides on
your toes and then finish the distance with a sprint
Backward run
o This should emphasize longer strides pushing from the toes instead of
faster more chop like strides
o Make sure the posture is upright and be careful that no one gets injured
from falling
Bounding Strides
o This is just like it sounds, bounding in a zigzag pattern, getting low in the
knees and using the arms just like you would if you were skating
Upper Body Strength Examples
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Planks, pushup with one arm reach.
Group line exercises that could include all of them holding a position until a ball
gets passed down and back or you give and receive the ball back from each of
them as you walk down the line or the circle.
Pushup arm wrestling is a good core drill (facing one another in the pushup
position, you try to pull each other off balance)
Lower Body Strength Examples
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Standing Squats, Lunges, One-Legged Squats, Wall Sits, Burpees, Standing HighJump, Standing Long-jump.
Core Strength Examples
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Upper Abs
o Crunch x25
o Crunch (knees Up) x25
o Knuckles to Knees x25
o Reach Ups (toe touches) x25
o Sit Up x25
o MB Sit Up Throws x20
o Decline Sit Up x25
o Grab & Reach x30 x3-4kg. or plate
o Reach Throughs x30
o Swiss Ball (Stability Ball) Crunch x30
o 2 Plate Crunch x25
o Rockies x20
Obliques
o Crossover Crunch x25 each side
o Crossover Crunch (w/ 2.5-5lb. plate) x20 each side
o Crossover Crunch w/ leg raise x20 each Side
o Side Crunch x25 each side
o Side Leg Lifts x20 each side
o Pick Pockets x40
o MB Tic Tac Toe (w/ partner) x10x6-10lb. ball
o Side Crunch (on Back Ext.) x20 each side
o Rotational Side Crunch (on Back Ext.) x12 each side
o Alternating Toe Touches x40
o Alternating Toe Touches (w/ 5lb. plates in hand) x40
o Hanging Rotational Knee Ups x12 each side
o Leg Wipers x20
o Russian Twists x20
o Heel Touches x40
o Swiss Ball (Stability Ball) Crossover Crunch x30 each Side
o Lower Abs / Hip Flexion / Miscellaneous
o Hip Ups x25
o Leg Raise x25
o Bicycles x30 sec.
o Reverse Crunch (knees bent) x30
o Reverse Crunch (w/ MB between legs) x25
o 1 Leg Pike Ups x20 (10 each leg)
o 1 Leg MB Pike Ups x20 (10 each leg)
o Pike Ups x15
o SB Pike Ups x12
o Hanging Knee Ups x20
o Dead Bugs x30 sec.
o Core Holds x30-60 sec. (front, left & right)