Hockey - In-season Phase 1
Impulse Athletics
HockeyThis program is designed to shake the rust off and help build strength and stability throughout the pre-season and early point of the season. We have taken a variety of exercises to help build that strength and stability through various planes of motions to help you feel more complete as an athlete and help minimize the injury risks associated with the onset of the season.
A
Skipping
1 x 5:00
B
Foam Rolling
1 x 3:00
C1
Heel/Toe Rock
2 x 10
C2
Heel/Toe Walk
2 x 10
D1
Wall Squat
1 x 4
D2
Hip Openers
1 x 3 @ 3
D3
T-Spine Opener
1 x 5
E1
Curl-ups
1 x 5 @ 5
E2
Bird/Dog
1 x 8
E3
side planks
1 x 30
F1
Bucket Holds
2 x 10
F2
Bucket Switches
2 x 10
G1
Front Squats
4 x 5
G2
Dumb Bell Squat Jumps
4 x 5
G3
Monster Walks
3 x 10
H1
Half Deadlift
4 x 5
H2
Box Jumps
4 x 5
I1
Barbell Bent Over Row
4 x 4
I2
Barbell Bench Press
4 x 4
J
BW Core Circuit
3 x 30
A
Skipping
1 x 5:00
B
Foam Rolling
1 x 3:00
C1
Heel/Toe Rock
2 x 10
C2
Heel/Toe Walk
2 x 10
D1
Wall Squat
1 x 4
D2
Hip Openers
1 x 3 @ 3
D3
T-Spine Opener
1 x 5
E1
Curl-ups
1 x 5 @ 5
E2
Bird/Dog
1 x 8
E3
side planks
1 x 30
F1
Bucket Holds
2 x 10
F2
Bucket Switches
2 x 10
G1
Bulgarian Split Squat
3 x 8
G2
Single Leg Romanian Deadlift
3 x 8
H1
Single Arm DB Bench
3 x 8
H2
Single Arm Dumb Bell Row
3 x 8
H3
1/2 Kneeling Shoulder Press
3 x 8
I
Med Ball Circuit (30s Holds)
2 x 30
A
Skipping
1 x 5:00
B
Foam Rolling
1 x 3:00
C1
Heel/Toe Rock
2 x 10
C2
Heel/Toe Walk
2 x 10
D1
Wall Squat
1 x 4
D2
Hip Openers
1 x 3 @ 3
D3
T-Spine Opener
1 x 5
E1
Curl-ups
1 x 5 @ 5
E2
Bird/Dog
1 x 8
E3
side planks
1 x 30
F1
Bucket Holds
2 x 10
F2
Bucket Switches
2 x 10
G1
Front Squats
3 x 6 @ 70 %
G2
Max Hurdle Hop
3 x 5
G3
Monster Walks
3 x 10
H1
DB Sumo Deadlift
3 x 6
H2
3 Double Leg Hop
3 x 2
I1
DB Bent Over Row
3 x 8
I2
Alt Dumb Bell Bench Press
3 x 8
J1
Lateral Med Ball Toss
3 x 5
J2
Lateral Hop
3 x 5
J3
Med Ball Chest Passes
3 x 5
A
My Dynamic Warmup
1 x 5:00
B1
Wall Squat
3 x 4
B2
Hip Openers
3 x 3
B3
Hip Circles (Forward)
2 x 5
B4
Hip Circles (Reverse)
2 x 5
B5
Inchworms
3 x 3
B6
Glute Bridge (Mobility)
3 x 10
B7
Lateral Lunges (Mobility)
3 x 5
B8
Couch Stretch
3 x 30
B9
Pigeon Stretches
3 x 30
Kyle Donsberger
Kyle Donsberger is a National Team Skeleton athlete who specializes in speed and agility. He has worked with numerous hockey players throughout the years both in-season and out of season. He is currently the strength and conditioning coach for the Grand Forks Border Bruins of the KIJHL as well as running his own strength and conditioning business
This is your chance to take an active role in your development and help take your game to the next level
Get Hockey - In-season Phase 1
