Remote Off-Season Hockey Training 2023
NextLevelSC
HockeyElevate your training to the Next Level this off-season with our 12-week, 5 day/week program! Train 3 days/week in any gym or fitness center with 60-minute full body workouts to become more flexible, improve explosiveness, gain strength, add lean mass, and become a more durable and resilient athlete. The other 2 days of the week are to be performed on a track or open field that includes a dynamic warmup to improve coordination, power output, sprint technique, and overall athleticism, a max effort sprint (speed) or change of direction (agility) component, and shuttle-sprint conditioning that progresses bi-weekly.
A
Body Weight Warmup A
1 x 5:00
B1
Bear Crawl Forward/Backward
3 x 10
B2
Broad Jump/ Reset
3 x 3
B3
MB Slam
3 x 5
B4
Above 90 Hip Flexion Iso Hold: On Your Back
3 x 5 @ 0:03
C1
:05 Eccentric Goblet Split Squat
3 x 3
C2
Split Jump/ Pause
3 x 3
D1
:05 Eccentric BB Inverted Row
3 x 3
D2
2KB Kickstand RDL
3 x 8
E1
Alternating DB Bench Press
3 x 8
E2
Ball Plank Rollout
3 x 10
F1
Calf Raise Against Wall
3 x 0:15
F2
Straight Leg Sit Up and Reach
3 x 0:15
F3
Goblet Carry Figure 8s
3 x 0:15
A
Body Weight Warmup B
1 x 5:00
B
Sprint Specific Dynamic Warmup
1 x 5:00
C
Sprint
1 x 3 @ 20
D
Rest
1 x 5:00
E
20-25 Shuttle
1 x 6 @ 1:30
F1
90-90 Breathing
1 x 10
F2
RFE Hip Flexor Stretch
1 x 30
F3
Elevated 90/90 Hip Mobility
1 x 30
F4
1 Leg Downward Dog
1 x 30
F5
Seated Straight Leg Groin Stretch
1 x 30
A
Body Weight Warmup A
1 x 5:00
B1
Lateral Bear Crawl
3 x 10
B2
45 Degree Hop + Stick
3 x 6 @ 2
B3
Split Stance Rotational MB Slam
3 x 5
B4
Side Plank/ Hip ABduction
3 x 8
C1
BB RDL :05 Eccentric
3 x 3
C2
Seated Start Vertical Jump
3 x 3
D1
:05 Eccentric Bench Press
3 x 3
D2
Farmer Step-Back Reverse Lunge
3 x 8
E1
Knee on Bench Heavy 1-Arm Row
3 x 8
E2
Reverse Crunch with Hold
3 x 0:15
F1
DB Bicep Curls
3 x 10
F2
Tricep Rope Pulldowns
3 x 10
F3
TRX Face Pull
3 x 10
A
Body Weight Warmup B
1 x 5:00
B
Change of Direction Specific Dynamic Warmup
1 x 5:00
C
15x5 Change of Direction
1 x 6
D
Rest
1 x 5:00
E
Tempo Run
1 x 6 @ 100
F1
90-90 Breathing
1 x 10
F2
RFE Hip Flexor Stretch
1 x 30
F3
Elevated 90/90 Hip Mobility
1 x 30
F4
1 Leg Downward Dog
1 x 30
F5
Seated Straight Leg Groin Stretch
1 x 30
A
Body Weight Warmup A
1 x 5:00
B1
Plank Alternating Toe Taps
3 x 10
B2
Counterweight Lateral Lunge
3 x 5 @ 10 lb
B3
In-Line Kneeling MB No-Release Chop
3 x 5
B4
Single Leg Wall-Supported Hip Airplane
3 x 3
C1
1KB SLRDL :05 Eccentric
3 x 3
C2
Lateral Leap, Land on 2
3 x 3
D1
:05 Eccentric Chin Up
3 x 3
D2
Quadruped Plank Swaps
3 x 8
E1
Goblet Split Squat
3 x 8
E2
1/2 Kneel 1-Arm DB Press
3 x 8
F1
Hip Lift Heel March
3 x 5
F2
Stagger Side Plank Rotations
3 x 10
F3
Plank Slider Jacks
3 x 30
A
Flow Movement Prep
1 x 10:00
B
Steady State Recovery
1 x 30:00
C
90-90 Breathing
1 x 2:00
D1
Foam Roll Calves
1 x 6
D2
Foam Roll Quads
1 x 6
D3
Foam Roll Adductors
1 x 6
D4
Foam Roll Glute / Ankle Over Knee
1 x 60
D5
Foam Roll Back
1 x 5
D6
Foam Roll Lats / Under Armpit
1 x 6
E1
Neck CARs
1 x 5
E2
Shoulder CARs
1 x 5
E3
Quadruped Hip CARs
1 x 5
E4
Knee CARs
1 x 5
F1
90-90 Breathing
1 x 10
F2
Dead Hang
1 x 30
F3
RFE Hip Flexor Stretch
1 x 30
F4
Elevated 90/90 Hip Mobility
1 x 30
F5
1 Leg Downward Dog
1 x 30
F6
Seated Straight Leg Groin Stretch
1 x 30
Michael Moon
Mike Moon is the Head Strength Coach at Next Level Strength & Conditioning, Strength Coach for the Division I RIT Women’s Hockey Team, and Strength Coach with the Bishop Kearney Boy’s Hockey Program. He graduated with a BS in Clinical Exercise Science from Ithaca College in 2013, and is a Certified Functional Strength Coach (CFSC) through Mike Boyle Strength & Conditioning.
To play at the next level you’ve got to train with Next Level!
Get Remote Off-Season Hockey Training 2023
Taylor Fedun
Dallas Stars
Verified Athlete"“The Next Level remote training program was perfect for me last off-season. It gave me the flexibility to workout at home on my own schedule while also giving me the peace of mind I was doing everything I needed to in order to be at peak performance for training camp! “"