Compete Sports Performance and Rehab
Hockey, Strength & ConditioningMost hockey players lose up to 30% of their off-season speed and power by mid-season because they stop training off the ice. Our in-season program requires just two 30-to-45-minute sessions a week to preserve gains, protect joints, and prevent fatigue—ensuring athletes skate into playoffs at their strongest.
Features1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Dynamic Warm Up Stretches
1 x each exercise over 10 yards Heel to Butt Knee to Chest Lateral Squat Walk Knee to Chest Resist Hip Flexor to Hamstring Stretch Lunge with Rotation Glut Stretch Hamstring Stretch Half Squat and Push Across SLDL Walk Straight Leg Kicks Hip Rotations FWD/BKWD
Prep
B
Ball Squeeze Series
Squeeze a 16 - 20 in ball between knees during each exercise. 10 - 20 reps each exercise Crunches (3 foot positions) Heel Drops Trunk Rotations Bridges Straight Leg Weight Shift Crossover Weight Shift
C
Mini Band Single Leg Toe Taps
3 x 10
D
Bilateral Strength & Power Series
E
Unilateral Lower Body & Core Series
F
Posterior Chain & Core Series
Prep
A
Dynamic Warm Up Stretches
1 x each exercise over 10 yards Heel to Butt Knee to Chest Lateral Squat Walk Knee to Chest Resist Hip Flexor to Hamstring Stretch Lunge with Rotation Glut Stretch Hamstring Stretch Half Squat and Push Across SLDL Walk Straight Leg Kicks Hip Rotations FWD/BKWD
B
Bilateral Strength & Power Series
C
Unilateral Upper Body Strength & Core Series
D
Unilateral Lower Body & Core Series
Prep
A
Dynamic Warm Up Stretches
1 x each exercise over 10 yards Heel to Butt Knee to Chest Lateral Squat Walk Knee to Chest Resist Hip Flexor to Hamstring Stretch Lunge with Rotation Glut Stretch Hamstring Stretch Half Squat and Push Across SLDL Walk Straight Leg Kicks Hip Rotations FWD/BKWD
B
Core Stability (Sample)
C
Lateral Band Walk (Mini Band)
3 x 10
D1
Medicine Ball Slam
3 x 10
D2
Squat and Press - Resistance Band
3 x 10
D3
Side Plank Rotations
3 x 10
D4
Deep Squat with Rotation
3 x 5
E1
Hand Release Push-Up
3 x 10
E2
Chest-Supported DB Row
3 x 10
E3
Skater Squat
3 x 10
E4
Open Book Stretch
3 x 6
F1
Half-Kneeling KB Press
3 x 10
F2
Pull-Up
3 x 6
F3
CP Shoulder Wall Mobility Series
3 x 5
Conditioning
A
Foam Roll Routine
Spend 30 seconds on each location Glutes IT Band Quads Hammies Calves
B1
Hip 90/90 Rotations
2 x 10
B2
Spiderman to Hamstring Stretch
2 x 10
B3
Cat Cow
2 x 10
B4
Thread the Needle - Stretch
2 x 5 @ 0:10
C1
Shoulder CAR
2 x 5
C2
Adductor Rockbacks
2 x 10
C3
Foam Roll Snow Angel
2 x 10
C4
Thoracic Extension on Foam Roller
2 x 10
D1
Banded Ankle Eversion
2 x 15
D2
Banded Ankle Inversion
2 x 15
D3
Ankle Roll
2 x 0:30
E
Plantar Fascia Release - Lacrosse Ball
1 x 2:00
High School Hockey Player
Verified Athlete"Her schedule is super busy, but she insists on it (continuing her training with Compete). She enjoys it (online program) and feels it adds a lot of value. Even with school workouts, this program is a priority for her."
