Intro Lifting
Vector Human Performance
HockeyAges 15-18
This program is going to cover various lifts and help you develop a wider range of movements under load.
By challenging you to move under load, and carry the load in different ways, you will develop a great base or building block to move forward with.
Hockey doesn't happen in just one plane, so challenging the body to move through different planes will help you to be stronger on the ice!!
Prep
A
DWU FS1
Knee Hug to Lunge x5 Each Leg Hamstring Toe Touch x5 Each Leg Hamstring Kicks x5 Each Leg (Do stationary not walking) Knee Hold x10 Sec Each Leg Leg cradle x 8 per leg Rockstars x 10 Sec Each Leg Lateral single leg step-ups x 8 Each Leg Eagles x 10 each side Lying single leg donkey kicks x 15 each side Glute bridge x 20 / 10 /10 Sumo Squats to stand x 10 Hamstring walk - 10 YD The following will be paired with a 10 YD acceleration A- March A-Switch A-Skip Single side A-Skip - each side B-Skip High knees Then: 1/2 keeling 10 YD accels - 4 each side walk back - rest 1 min between efforts
B
Box Jump
3 x 5
C1
Goblet Squat
3 x 10
C2
Inverted Row
3 x 10
D1
DB RDL
3 x 10
D2
Band Pull-Apart
3 x 10
E1
Split Squat
3 x 10
E2
Pass-Through
F1
Calf Raise
3 x 10
F2
Lateral Lunge in Place
3 x 1 @ 10
G
Hollow Rock
3 x 12
Prep
A
DWU FS3
Power lunge x 5e side to 10 YD burst High knee butt kicks - 10 YD Lying 90 heel to sky x 10 each side Hands overhead A March - 6 per side - 10YD burst Hands overhead A Skip - 6 per side - 10 YD burst Lateral Lunge Stretch - 8 per side B skips - 10 YD Walking Hamstring touches - 10 YD High Kicks - 8 per side - 10 YD Burst Pogo's - max intention -10 YD Power Skips - 10 YD
B
Med Ball Chest Pass
3 x 5
C1
DB Floor Press
3 x 10
C2
Glute Bridge
3 x 1 @ 30
D1
1/2 Kneeling DB Shoulder Press
3 x 10
D2
Medicine Ball Slam
3 x 5
E1
Hand Release Push-Up
3 x 10
E2
Partner Neck Isometric
3 x 1 @ 20
F1
Alternating DB Hammer Curl
3 x 10
F2
DB Tricep Extension
3 x 10
G
Paloff Press
3 x 3
Prep
A
DWU FS1
Knee Hug to Lunge x5 Each Leg Hamstring Toe Touch x5 Each Leg Hamstring Kicks x5 Each Leg (Do stationary not walking) Knee Hold x10 Sec Each Leg Leg cradle x 8 per leg Rockstars x 10 Sec Each Leg Lateral single leg step-ups x 8 Each Leg Eagles x 10 each side Lying single leg donkey kicks x 15 each side Glute bridge x 20 / 10 /10 Sumo Squats to stand x 10 Hamstring walk - 10 YD The following will be paired with a 10 YD acceleration A- March A-Switch A-Skip Single side A-Skip - each side B-Skip High knees Then: 1/2 keeling 10 YD accels - 4 each side
B
Skaters
3 x 5
C1
Pull-Up
3 x 5
C2
Overhead MB Throw
3 x 5
D1
KB Deadlift
3 x 10
D2
1-Leg RDL Isometric Hold
3 x 10
E1
1-Arm DB Row
3 x 10
E2
Decel Step-ups
3 x 5
F1
Front Plate Raise
3 x 10
F2
Single Leg Glute Bridge
3 x 10
G
Side Bridge
4 x 30
Vector Coaches
With over 20 years of experience in strength and conditioning, the coaching team at Vector Human Performance brings extensive knowledge working across multiple sports and competitive levels. From developing young athletes to supporting professional performers, our coaches are committed to delivering evidence-based training that enhances performance, resilience, and long-term athletic development.
