Junior/College Speed Program
Neeld Performance Training
HockeyOver the last 10 years, hockey has changed.
The game is faster, and the players are quicker, stronger, and better conditioned than ever before.
Simply, as the game changes, so too must the preparation.
Unfortunately, most players don’t have access to a quality hockey-specific strength and conditioning coach or facility.
You, like many players, may have to resort to borrowing old programs handed down from your friend older siblings' former junior or college team, or searching around the internet for exercises that internet experts claim are the best for hockey players.
Even worse, you may be following the perpetual trend of high school students to use old school body building methods that have almost no application to on-ice improvements. If Monday is “Chest Day”, I’m talking to you!
There is a monstrous disconnect between what youth, junior, and even some college players are doing and the programs of the top collegiate and professional teams.
The reality is that most youth players:
Don’t train at all or simply don't train in a way that will make them a better hockey player.
I'm giving you the opportunity to access a training program that will make a difference on the ice!
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
G1
Vertical Jump
2 x 5
G2
Lateral MiniBand Walk (Knees)
2 x 16
H1
Trap Bar Deadlift
3 x 8
H2
Glute Bridge
2 x 4
I1
Slideboard Hamstring Curl
3 x 8
I2
Front Plank
3 x 30
I3
Lying Chin Tuck
3 x 8
J1
Dumbbell Goblet Squat
3 x 8
J2
Dumbbell Farmer's Walk
2 x 50
J3
Half-Kneeling Cable Chop
2 x 16
K
Split Squat Hold
Cool Down
L
(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
G1
Overhead Med Ball Floor Slam
2 x 10
G2
90-90 Alternating Scap Floor Slide
2 x 16
H1
Incline Dumbbell Chest Press
3 x 8
H2
Alternating No Money Drill w/ Band
2 x 16
I1
Standing 1 Arm Cable Row Neutral Grip
3 x 16
I2
Side Plank
3 x 40
I3
Lying Chin Tuck Crunch
3 x 8
J1
Half-Kneeling Lat Pulldown
3 x 16
J2
Push Up
3 x 8
J3
Half-Kneeling Belly Press
2 x 16
K
Kettlebell Swing
Cool Down
L
(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
G1
Step Up Jump
2 x 5
G2
Lateral MiniBand Walk (Knees)
2 x 16
H1
Dumbbell Reverse Lunge
3 x 16
H2
1-Leg Glute Bridge
2 x 8
I1
Dumbbell Chest Press
3 x 8
I2
Dumbbell Stiff-Legged Deadlift
3 x 8
I3
Lying Chin Tuck Crunch
3 x 8
J1
Chin-Up (Underhand Grip)
3 x 8
J2
Half-Kneeling Cable Lift
3 x 16
J3
Quadruped 1-Arm Reach
3 x 16
K
Squat Hold
2 x 4
Cool Down
L
(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
75-yard Tempo Run
H
75-yard Tempo Run
Cool Down
I
(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.
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