1 Watch Details Matter Video 2 Self Foot Massage/Roll Feet 3 Simple Vestibular Drill 1 x 20/20 East/West & 1 x 20/20 North/South 4 Convergence & Divergence Drill 1 x 10/10 SLOW

GMBM Hand Eye Drills

Hand eye coordination is EXTREMELY IMPORTANT in hockey and it is something that can be practiced every single day in lots of fun ways. Each four week phase we will add more drills for you to work on which are all training different things in fun ways Set a timer for at least 5-8 minutes working just on these drills NOW (do longer if you want, do these between sets, do them all day long, they will help you on the ice big time!!!) Keep trying to beat your previous record for reach drill or if you're training with a teammate make this a competition and keep trying to beat each others personal bests ! (even my NHL clients do this stuff EVERY DAY WITH ME, do not skip this) Phase 1 : Learn To Juggle (if you already know how to juggle, skip to the different juggling progressions from Nicole) 1) Simple Juggling Progressions 2) Nicole Hensley Juggling Challenges Coordination Drills 3) Soccer Ball Work 9) Simple Basketball Work 12) PVC Pipe & Stick Drills

RIPT Activation 1/3

Click thumbnail & videos demonstrating & coaching form will appear Remember, details = results. After the first week of each new phase, sessions will go much much faster because you won't have to watch all of the videos - rip through this activation with little to no rest between exercises ! 1 x 30 Seconds Per Foot Eyes Closed Balance Drill 1 x 8/8 Bench Elevated Ankle Dorsiflexion 1 x 15 Tib Raise On Wall 1 x 5/5 Compass Balance Drill : REALLY REACH AS FAR AS YOU CAN ! 1 x 10 Yards & Back Heel Toe Walks 1 x 5 Reps of Each Spinal Flow

WATCH COACHING VIDEOS WHILE DOING THESE !!!! -You are going to do TWO sets of each of these -Rest in between each set so you do these under control (don't do somersaults on floor that isn't safe to do so, duh) -All of these movements use your entire body, so they are great for athletes 1. 3 Somersaults In A Row (one after another in SMOOTH, CONTROLLED succession) 2. 3 Cartwheels In A Row 3. 10yd Crab Walk Forward then Backward 4. 10yd Gorilla Walk 5. 10yd Duck Walk 6. 10yd and back Lateral Ape Walk 7. 10yd and back Spiderman Walk

Watch videos for coaching 1: 10 Yard Sprints From Different Starting Positions x 5 - take a good rest between each sprint -race against a teammate or a friend if you can, it will push you both to run faster! 2: Karaoke 10 Yards & Back -3 rounds of this with 30 seconds or so rest between sets 2: 180 Degree Squat Jumps x 6 (3 each way) -2 rounds of this with at least a minute rest between sets -try to jump and turn HALF WAY around in the air, landing softly and safely 3: Frog Leaps x 5 in a row trying to jump as far as you can each jump -2 rounds of this with at least a minute rest between sets

That's it for today !!! You crushed it !!! If there were any moves that you loved doing and want to do them some more, do it ! Don't be afraid to practice the hand eye drills any time you want - try to make a game out of it and keep trying to beat your personal best all summer long at each new drill we do !!!! Last thing for today is breathing to calm our mind and body so our muscles can start repairing - next page

GMBM RECOVERY BREATHING

1 x 5:00

GMBM Hand Eye Drills

These drills should become PART OF YOUR DAILY PREP EVERY DAY Every day, pick a few of these, set a timer for 5-10 minutes and relentlessly attack getting better at these I PROMISE YOU, doing a few of these every single day WILL MAKE A MASSIVE DIFFERENCE in your coordination and hand eye skills !!!!!! Learn To Juggle : 1) Simple Juggling Progressions 2) Nicole Hensley Juggling Challenges Coordination Drills 3) Backwards Wall Ball 4) Single Foot Hop Wall Toss 5) Through The legs Wall Toss 6) Behind The Back Wall Toss 7) Bear Plank/Crawl Ball toss 8) Soccer Ball Work 9) Simple Basketball Work 10) Multidimensional Basketball & Racquetball Drill 11) Football Work 12) PVC Pipe & Stick Drills 13) Mismatched Dribble 14) Quick Hands 15) QuickTouch Drill With SwitchedOn App 16) Reaction Stickhandling with SwitchedOn App

GMBM Foam Rolling

1 x 1

Mobility Flow with Dr. Tony Katakis

1 x 1

AT HOME STICKHANDLING & SHOOTING DRILLS WITH ALEX WIDEMAN

Simple at home stickhandling and shooting drills that you can use to work on your skills ! Have fun with these and challenge yourself every rep, every set, every time you do this TO BE MORE FLUID, MORE EFFICIENT, AND TO PERFORM ALL OF THESE WITH YOUR EYES UP AS MUCH AS POSSIBLE !!!! Put some music on and have some fun getting better BONUS if you invite a teammate or friend over to turn these drills into competitions !!!!!!!

GMBM RECOVERY BREATHING

1 x 5:00

1 Watch Details Matter Video 2 Self Foot Massage/Roll Feet 3 Simple Vestibular Drill 1 x 20/20 East/West & 1 x 20/20 North/South 4 Convergence & Divergence Drill 1 x 10/10 SLOW

GMBM Hand Eye Drills

Hand eye coordination is EXTREMELY IMPORTANT in hockey and it is something that can be practiced every single day in lots of fun ways. Each four week phase we will add more drills for you to work on which are all training different things in fun ways Set a timer for at least 5-8 minutes working just on these drills NOW (do longer if you want, do these between sets, do them all day long, they will help you on the ice big time!!!) Keep trying to beat your previous record for reach drill or if you're training with a teammate make this a competition and keep trying to beat each others personal bests ! (even my NHL clients do this stuff EVERY DAY WITH ME, do not skip this) Phase 1 : Learn To Juggle (if you already know how to juggle, skip to the different juggling progressions from Nicole) 1) Simple Juggling Progressions 2) Nicole Hensley Juggling Challenges Coordination Drills 3) Soccer Ball Work 9) Simple Basketball Work 12) PVC Pipe & Stick Drills

GMBM Quick Yoga Flow

1 x 1

GMBM REVERSE LUNGES

2 x 8

GMBM Full Body Push Ups

RIPT Lateral Squats (body weight or weighted)

2 x 10

GMBM TRX INVERTED ROWS

2 x 8

GMBM Half Kneeling Cable Row

2 x 8

Watch videos for coaching ! Perform each exercise and then take a very short rest before doing the next exercise 1 PVC into wall overcoming isometric x 8 seconds on each side (can use a hockey stick BUT ask your parents FIRST which wall you can do this to - you'll want a concrete or brick wall) Short rest 2 Side Plank Reach Unders x 5 each side Short rest 3 Supermans x 10 Short rest 4 Alternating shoulder tap plank x 5 taps each side Rest and then do them all again one more time through

GMBM RECOVERY BREATHING

1 x 5:00

PLAY OTHER SPORTS

1 x 10000

GMBM Hand Eye Drills

These drills should become PART OF YOUR DAILY PREP EVERY DAY Every day, pick a few of these, set a timer for 5-10 minutes and relentlessly attack getting better at these I PROMISE YOU, doing a few of these every single day WILL MAKE A MASSIVE DIFFERENCE in your coordination and hand eye skills !!!!!! Learn To Juggle : 1) Simple Juggling Progressions 2) Nicole Hensley Juggling Challenges Coordination Drills 3) Backwards Wall Ball 4) Single Foot Hop Wall Toss 5) Through The legs Wall Toss 6) Behind The Back Wall Toss 7) Bear Plank/Crawl Ball toss 8) Soccer Ball Work 9) Simple Basketball Work 10) Multidimensional Basketball & Racquetball Drill 11) Football Work 12) PVC Pipe & Stick Drills 13) Mismatched Dribble 14) Quick Hands 15) QuickTouch Drill With SwitchedOn App 16) Reaction Stickhandling with SwitchedOn App

GMBM Foam Rolling

1 x 1

Mobility Flow with Dr. Tony Katakis

1 x 1

AT HOME STICKHANDLING & SHOOTING DRILLS WITH CONNOR CHATHAM

Simple at home stickhandling and shooting drills that you can use to work on your skills ! Have fun with these and challenge yourself every rep, every set, every time you do this TO BE MORE FLUID, MORE EFFICIENT, AND TO PERFORM ALL OF THESE WITH YOUR EYES UP AS MUCH AS POSSIBLE !!!! Put some music on and have some fun getting better BONUS if you invite a teammate or friend over to turn these drills into competitions !!!!!!!

GMBM RECOVERY BREATHING

1 x 5:00

1 Watch Details Matter Video 2 Self Foot Massage/Roll Feet 3 Simple Vestibular Drill 1 x 20/20 East/West & 1 x 20/20 North/South 4 Convergence & Divergence Drill 1 x 10/10 SLOW

GMBM Hand Eye Drills

Hand eye coordination is EXTREMELY IMPORTANT in hockey and it is something that can be practiced every single day in lots of fun ways. Each four week phase we will add more drills for you to work on which are all training different things in fun ways Set a timer for at least 5-8 minutes working just on these drills NOW (do longer if you want, do these between sets, do them all day long, they will help you on the ice big time!!!) Keep trying to beat your previous record for reach drill or if you're training with a teammate make this a competition and keep trying to beat each others personal bests ! (even my NHL clients do this stuff EVERY DAY WITH ME, do not skip this) Phase 1 : Learn To Juggle (if you already know how to juggle, skip to the different juggling progressions from Nicole) 1) Simple Juggling Progressions 2) Nicole Hensley Juggling Challenges Coordination Drills 3) Soccer Ball Work 9) Simple Basketball Work 12) PVC Pipe & Stick Drills

GMBM Skaters Mobility Flow

1 x 1

Watch each video and perform these with DETAILS from the video Start with exercise 1, when finished, rest as needed then move to exercise 2 and so on until you have completed all of the exercises - you will then rest and repeat the circuit one more time Try to hold each position as long as you can with perfect form (should be anywhere from 15-30 seconds for most of these) When your brain wants to give up, DON'T LET IT, go a few seconds longer - YOU CAN DO THIS !!!!! 1 Lunge isometric hold (each leg) -rest 2 Push up isometric hold -rest 3 Lateral lunge isometric hold (each leg) -rest 4 TRX inverted row isometric hold **if you don't have a trx then perform the ISOMETRIC TOWEL ROW instead -rest 5 Ballet isometric squat (get up on those toes!!!) -Rest & Repeat The Circuit

GMBM RECOVERY BREATHING

1 x 5:00

PLAY OTHER SPORTS

1 x 10000

GMBM Hand Eye Drills

These drills should become PART OF YOUR DAILY PREP EVERY DAY Every day, pick a few of these, set a timer for 5-10 minutes and relentlessly attack getting better at these I PROMISE YOU, doing a few of these every single day WILL MAKE A MASSIVE DIFFERENCE in your coordination and hand eye skills !!!!!! Learn To Juggle : 1) Simple Juggling Progressions 2) Nicole Hensley Juggling Challenges Coordination Drills 3) Backwards Wall Ball 4) Single Foot Hop Wall Toss 5) Through The legs Wall Toss 6) Behind The Back Wall Toss 7) Bear Plank/Crawl Ball toss 8) Soccer Ball Work 9) Simple Basketball Work 10) Multidimensional Basketball & Racquetball Drill 11) Football Work 12) PVC Pipe & Stick Drills 13) Mismatched Dribble 14) Quick Hands 15) QuickTouch Drill With SwitchedOn App 16) Reaction Stickhandling with SwitchedOn App

GMBM Foam Rolling

1 x 1

Mobility Flow with Dr. Tony Katakis

1 x 1

AT HOME STICKHANDLING & SHOOTING DRILLS WITH ALEX WIDEMAN

Simple at home stickhandling and shooting drills that you can use to work on your skills ! Have fun with these and challenge yourself every rep, every set, every time you do this TO BE MORE FLUID, MORE EFFICIENT, AND TO PERFORM ALL OF THESE WITH YOUR EYES UP AS MUCH AS POSSIBLE !!!! Put some music on and have some fun getting better BONUS if you invite a teammate or friend over to turn these drills into competitions !!!!!!!

GMBM RECOVERY BREATHING

1 x 5:00