U-18 Speed Program
Neeld Performance Training
HockeyAttention hockey players, parents, and coaches!!!
Now more than ever before, the game of hockey is dominated by explosive speed.
At every level, it’s the fastest players who win races to loose pucks, creates the time and space needed to get quality shots off, and ultimately creates the most opportunities. In a game where a fraction of a second can mean the difference between winning and losing, speed separates the elite players from the average ones.
There’s a widespread misunderstanding of how to best train for speed.
Much of the available information on speed training for hockey is either outdated, overly scientific, impractical, or flat out ineffective.
Many players continue to spend valuable training time on “quick feet” drills with cones and ladders, as well as other speed drills they typically lift from a track and field or football training program.
This so-called “speed work” is often supplemented with old school bodybuilding or powerlifting routines in the weight room, or worse, no strength training at all.
I created Speed Training for Hockey to give you access to everything you need to develop the speed you need to dominate!
Soft Tissue Work
A
Foam Roller Routine Calve Adductors Front Quad Lateral Quad Glutes Inner Shoulder Blade Outer Shoulder Blade
Limited Ankle Mobility
B
Foam Roll - Anterior Tibialis Lacrosse Ball - Lateral Calves Lacrosse Ball - Foot
Limited Hip Mobility
C
Lacrosse Ball - Glute medius Lacrosse Ball - Front Quad Lacrosse Ball - Posterior Hip with Long Leg Lacrosse Ball - Posterior Adductor on box
Limited T-spine Mobility
D
Lacrosse Ball Inner Shoulder Blade Chest on Wall Posterior Shoulder
Mobility
E
Wall Ankle Mobility (toes on wall) 5/each side Half-Kneeling Quad Mobilization 8/each side Quadruped Posterior Hip Mobilization 8/each side Lateral Kneeling Adductor Mobility 8/each side Rock Back Thoracic Rotation 8/each side Squat to Reach 8 Lateral Squat 8/each side Stiff-Legged Deadlift w/ PVC Row 8
Locomotion
F
*25 yards/drill Butt Kickers High Knee Skips Side shuffle* Long Stride Carioca* Back Pedal 25-yard Build-up Backward Run 25-yard Build up *25 yards per direction
G
10-yard Sprint (2-point start)
2 x 2
H1
Vertical Jump
2 x 5
H2
Lateral MiniBand Walk (Knees)
2 x 16
I1
Trap Bar Deadlift
3 x 8
I2
Glute Bridge
2 x 4
J1
Slideboard Hamstring Curl
3 x 8
J2
Front Plank
3 x 30
K1
Dumbbell Goblet Squat
3 x 8
K2
Dumbbell Farmer's Walk
2 x 50
K3
Half-Kneeling Cable Chop
2 x 16
L
75-yard Tempo Run
1 x 10
Cool Down
M
(3-5 Breaths cycles per stretch) Bent Knee Calves stretch Rear Foot Elevated Quad Stretch Lying 90-90 Knee Hug Stretch Lying Posterior Adductor Stretch Cross-body Lat Stretch 90 degree Pec Stretch 90-90 5-10-5 Breathing (in Max Hip Flexion)
Soft Tissue Work
A
Foam Roller Routine Calve Adductors Front Quad Lateral Quad Glutes Inner Shoulder Blade Outer Shoulder Blade
Limited Ankle Mobility
B
Foam Roller Anterior Tibialis Lacrosse Ball Lateral Calves Foot
Limited Hip Mobility
C
Lacrosse Ball Glute medius Front Quad Posterior Hip with Long Leg Posterior Adductor on box
Limited T-spine Mobility
D
Lacrosse Ball Inner Shoulder Blade Chest on Wall Posterior Shoulder
Mobility
E
Wall Ankle Mobility (toes on wall) 5/each side Half-Kneeling Quad Mobilization 8/each side Quadruped Posterior Hip Mobilization 8/each side Lateral Kneeling Adductor Mobility 8/each side Rock Back Thoracic Rotation 8/each side Squat to Reach 8 Lateral Squat 8/each side Stiff-Legged Deadlift w/ PVC Row 8
Locomotion
F
*25 yards/drill Butt Kickers High Knee Skips Side shuffle* Long Stride Carioca* Back Pedal 25-yard Build-up Backward Run 25-yard Build up *25 yards per direction
G
25-Yard Build-Up
2 x 2
H1
Overhead Med Ball Floor Slam
2 x 10
H2
90-90 Alternating Scap Floor Slide
2 x 16
I1
Incline Dumbbell Chest Press
3 x 8
I2
Alternating No Money Drill w/ Band
2 x 16
J1
Standing 1 Arm Cable Row Neutral Grip
3 x 16
J2
Side Plank
3 x 40
K1
Half-Kneeling Lat Pulldown
3 x 16
K2
Push Up
3 x 8
K3
Half-Kneeling Belly Press
2 x 16
L
Jump Rope (Pogo Hop Emphasis)
1 x 10
Cool Down
M
(3-5 Breaths cycles per stretch) Bent Knee Calves stretch Rear Foot Elevated Quad Stretch Lying 90-90 Knee Hug Stretch Lying Posterior Adductor Stretch Cross-body Lat Stretch 90 degree Pec Stretch 90-90 5-10-5 Breathing (in Max Hip Flexion)
Soft Tissue Work
A
Foam Roller Routine Calve Adductors Front Quad Lateral Quad Glutes Inner Shoulder Blade Outer Shoulder Blade
Limited Ankle Mobility
B
Foam Roller Anterior Tibialis Lacrosse Ball Lateral Calves Foot
Limited Hip Mobility
C
Lacrosse Ball Glute medius Front Quad Posterior Hip with Long Leg Posterior Adductor on box
Limited T-spine Mobility
D
Lacrosse Ball Inner Shoulder Blade Chest on Wall Posterior Shoulder
Mobility
E
Wall Ankle Mobility (toes on wall) 5/each side Half-Kneeling Quad Mobilization 8/each side Quadruped Posterior Hip Mobilization 8/each side Lateral Kneeling Adductor Mobility 8/each side Rock Back Thoracic Rotation 8/each side Squat to Reach 8 Lateral Squat 8/each side Stiff-Legged Deadlift w/ PVC Row 8
Locomotion
F
*25 yards/drill Butt Kickers High Knee Skips Side shuffle* Long Stride Carioca* Back Pedal 25-yard Build-up Backward Run 25-yard Build up *25 yards per direction
G
10-yard sprint (side standing Open-up start)
2 x 2
H1
Lateral Bound
2 x 5
H2
Lateral MiniBand Walk (Knees)
2 x 16
I1
Dumbbell Reverse Lunge
3 x 16
I2
1-Leg Glute Bridge
2 x 8
J1
Dumbbell Chest Press
3 x 8
J2
Dumbbell Stiff-Legged Deadlift
3 x 8
K1
Chin-Up (Underhand Grip)
3 x 8
K2
Half-Kneeling Cable Lift
2 x 16
K3
Quadruped 1-Arm Reach
2 x 16
L
75-yard Tempo Run
1 x 10
Cool Down
M
(3-5 Breaths cycles per stretch) Bent Knee Calves stretch Rear Foot Elevated Quad Stretch Lying 90-90 Knee Hug Stretch Lying Posterior Adductor Stretch Cross-body Lat Stretch 90 degree Pec Stretch 90-90 5-10-5 Breathing (in Max Hip Flexion)
Soft Tissue Work
A
Foam Roller Routine Calve Adductors Front Quad Lateral Quad Glutes Inner Shoulder Blade Outer Shoulder Blade
Limited Ankle Mobility
B
Foam Roller Anterior Tibialis Lacrosse Ball Lateral Calves Foot
Limited Hip Mobility
C
Lacrosse Ball Glute medius Front Quad Posterior Hip with Long Leg Posterior Adductor on box
Limited T-spine Mobility
D
Lacrosse Ball Inner Shoulder Blade Chest on Wall Posterior Shoulder
Mobility
E
Wall Ankle Mobility (toes on wall) 5/each side Half-Kneeling Quad Mobilization 8/each side Quadruped Posterior Hip Mobilization 8/each side Lateral Kneeling Adductor Mobility 8/each side Rock Back Thoracic Rotation 8/each side Squat to Reach 8 Lateral Squat 8/each side Stiff-Legged Deadlift w/ PVC Row 8
Locomotion
F
*25 yards/drill Butt Kickers High Knee Skips Side shuffle* Long Stride Carioca* Back Pedal 25-yard Build-up Backward Run 25-yard Build up *25 yards per direction
G
Tempo Run*
Cool Down
H
(3-5 Breaths cycles per stretch) Bent Knee Calves stretch Rear Foot Elevated Quad Stretch Lying 90-90 Knee Hug Stretch Lying Posterior Adductor Stretch Cross-body Lat Stretch 90 degree Pec Stretch 90-90 5-10-5 Breathing (in Max Hip Flexion)
Kevin Neeld
Head Performance Coach, Boston Bruins. Author, Speed Training for Hockey & Ultimate Hockey Training. Co-Creator, Optimizing Adaptation & Performance. I’ve dedicated my career to helping aspiring athletes fulfill their potential, and I’d like to help you do the same.
Click below to start outworking the competition.
Get U-18 Speed Program
Anthony DeAngelo
Philadelphia Flyers
Verified Athlete"Ever since I started training with Kevin, I have done nothing but get better. He taught me the right way to train. Every goal I’ve set for myself to translate on the ice, I’ve hit, and I give 100% credit to my off-season program. I won’t train with anyone else!"
Steven Kampfer
Boston Bruins
Verified Athlete"Working with Kevin for three seasons in Boston was the best thing that happened in my career."
Meghan Duggan
Olympic Medalist, 7x World Champion
Verified Athlete"Any athlete who has the pleasure of working with Kevin should truly consider themselves lucky — he is the gold standard when it comes to physical preparation and sports science in ice hockey."
Amanda Kessel
Olympic Medalist
Verified Athlete"Kevin is a world-class performance coach and an even better person. He has a great ability to create a program around what's best for each individual athlete. He goes above and beyond to make sure you're healthy and in the best shape possible to compete."
