Tuesday – Hockey Primer
Activate key muscle groups and sharpen mobility to prep for peak hockey performance. This session combines sprint work, plyometrics, and on-ice edge drills for explosive game readiness.
Warmup
Warm-UpHeat
5 min brisk walk or easy jog repsHip CARs
Ankle CARs
McGill Big 3
curl-up
1 sets8/side repsside-plank
1 sets20–30s/side repsbird-dog
1 sets6/side repsLateral bounds (Heidens): (stick landings)
4 sets3/side repsA-skips m
2 sets15 repshigh-knees m
2 sets15 repsankling m
2 sets15 reps
Workout
Workout
Rest 90s
Daily Micro-Core
McGill curl-up
8/side repsSide plank
20–30s/side repsBird-dog
6/side reps
On-Ice Workout: Edges & Acceleration (15–20 min)
Setup
Use one faceoff circle. repsDo
1 lap inside edge only → 1 lap outside edge only each direction. repsReps
2 rounds each direction. repsCues: Quiet edges, knee over mid-foot; finish each push (full e
tension). repsSetup
3 cones in a straight line, ~6–8 m apart. repsDo
Build speed, 3 cross-unders left → hold line → 3 right, then glide stop. repsReps
4 passes (alternate start side). repsCues
Hips low, inside knee tracks over toe; snap the under-leg back to ice. repsSetup
4 cones in an “S” (6–8 m gaps). repsDo
Flow through using mohawk transitions at each cone; return facing up-ice. repsReps
4 total passes. repsCues
Open hips but keep chest tall; weight shift smoothly (no heel scraping). repsTight hips? Reduce turn angle; stay stacked (knee—not ankle—drives the turn).
Setup
Two circles ~6–8 m apart. repsDo
Skate a figure-8: fwd → inside-edge pivot → bwd cross-unders → pivot back to fwd. repsReps
3 figure-8s each direction. repsCues
Head/shoulders lead pivots; quick feet on the first two backward steps. repsSetup
Goal line markers. repsDo: start, 2× two-point start; full stop, reset.
2 setsfalling repsReps
4–6 starts total, full quality (walk-back rest). repsCues
Three violent first strides; skate stays under hips (no reaching). reps