2024 U15 Off-Season
Tim Lebbossiere
HockeyNever before has quality training been so accessible and easy to follow. Guided by Boston Bruins Assistant Performance Coach, Tim Lebbossiere, this 18-week program is the best in class training program for under-15 hockey players.
Phase 1 - Hypertrophy & Aerobic Emphasis Phase 2 - Eccentric Strength Emphasis Phase 3 - Isometric Strength Emphasis Phase 4 - Power Emphasis Phase 5 - Speed & Power Emphasis Phase 6 - Speed Maintenance & Lactic Conditioning Emphasis
These 6 phases include 3 days per week of mobility, stability, speed, power, strength, and conditioning training to make well-rounded, physically robust players.
A
Foam Roll Circuit
1 x 5:00
Linear Mobility
B
Wall Ankle Mobility: 8/side Box Quad w/ OH Reach: 8/side Quadruped Posterior Hip Mobility: 8/side Lateral Kneeling Adductor: 8/side Quadruped T-Spine Rotation: 8/side 1/2 Kneel Pec Mobility: 8/side
Linear Dynamic Warm Up
C
10-Yards: Reaching Quad Knee Hug to OH Lunge 1-Leg SLDL Reverse Lunge to Hamstring Linear March Straight Leg March Linear Skip Straight Leg Skip Butt Kicks High Knees Backpedal Power Skip (Height) 2x
D1
Depth Drop
3 x 5
D2
Tall Kneel Medball Chest Pass
3 x 5
E
Goblet Squat (Oxidative Tempo)
3 x 10
F
DB Bench (Oxidative Tempo)
3 x 10
G
Chest Supported DB Row (Oxidative Tempo)
3 x 10
H1
3-Way Groin Squeeze
2 x 0:10
H2
Tall Kneel Anti-Rotation Press
2 x 8
I
Split Squat Hold
2 x 4 @ 0:30
A
Foam Roll Circuit
1 x 5:00
Lateral Mobility
B
Lateral Leg Swing: 8/side Wall Supported Hip Airplane: 8/side Lateral Lunge to Cross Behind Lunge: 8/side Pigeon w/ Reach Across: 8/side Lateral Kneeling Adductor ER: 8/side Spider w/ Arm Arc: 8/side Split Stance Cross Body Lat w/ Reach Under: 8/side
Lateral Dynamic Warm Up
C
10-Yards: Alt. Lateral Lunge Alt. Rotation Lunge Alt. Cross Behind Lunge Alt. Figure 4 Squat Lateral Skip Lateral Cross Under Skip Crossover Shuffle Cross Behind Shuffle Carioca (Short to Long) 2-Shuffle to Sprint 2x
D1
Lateral Depth Drop
3 x 5
D2
1/2 Kneel Medball Side Toss
3 x 5
E
DB RDL (Oxidative Tempo)
3 x 10
F
2-Arm Cable Press (Oxidative Tempo)
3 x 10
G
2-Arm Cable Row (Oxidative Tempo)
3 x 10
H1
Stability Ball Hamstring Curl
2 x 8
H2
Hand Plank
2 x 0:30
I
Tempo Run
1 x 12 @ 0:15
A
Foam Roll Circuit
1 x 5:00
Multidirectional Mobility
B
3-Way Wall Ankle Mobility: 5each/side Box Quad w/ T-Spine Rotation: 8/side Lying Alt. Knee to Knee: 8/side Seated 90-90 ER: 8/side V-Stance T-Spine Rotation: 8/side Lat Hang: 5 breaths
Multidirectional Dynamic Warm Up
C
10-Yards: Hurdle Walk Forward Hurdle Walk Backward Linear Skip Lateral Skip 2-Shuffle to 1-Leg Stick Shuffle w/ Arm Swing Backpedal (Side Stand Start) Alt. Diagonal Bound 3x to Sprint Back Facing Hip Turn 3x to Sprint
D1
Lateral Split Squat Depth Drop
3 x 3
D2
Tall Kneel Medball Slam
3 x 5
E
DB Split Squat (Oxidative Tempo)
3 x 10
F
Push Up (Oxidative Tempo)
3 x 10
G
Inverted Row (Oxidative Tempo)
3 x 10
H1
Shoulders Elevated 1-Leg Hip Lift
2 x 8
H2
Tall Kneel Anti-Rotation Press
2 x 8
I
Split Squat Hold
2 x 4 @ 0:30
Tim Lebbossiere
Tim is in his 3rd season as the Assistant Performance Coach for the Boston Bruins where he oversees, designs, and implements the performance and reconditioning program for the organization and its prospects. Prior to the Boston Bruins, Tim spent time with the Providence Bruins, Lindenwood University, and Quinnipiac University.
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