SSC Hockey-Specific 12 Week Speed Program
Strauss Strength & Conditioning
Hockey12 Week Hockey-Specific Speed Program
Skate faster. Accelerate harder. Create separation.
Speed is the ultimate weapon in today’s game—and this 12-week hockey-specific program is built to sharpen yours. Designed for players who want to level up their quickness, acceleration, and top-end speed on the ice, this program goes beyond basic sprints or generic conditioning drills.
No gym? No problem. All you need is a track, field, or hill—and maybe a weighted vest if you want to push the edge. This program requires zero equipment and still delivers elite results.
Using principles of sprint mechanics, force application, and athletic power development, you’ll train like an elite hybrid athlete—with a hockey-first focus.
What You’ll Get:
⚡ Linear & Lateral Speed Development
Sprint progressions, hill sprints, and crossover mechanics
Acceleration and change-of-direction work built for hockey’s real demands
🧱 Explosive Power Training
Bodyweight plyometrics, jump progressions, and resisted sprint variations
Improve stride power, fast-twitch responsiveness, and on-ice transfer
🏒 Hockey-Specific Movement Work
Dryland drills tailored to skating patterns—crossovers, shuffles, pivots
Develop agility and control through every zone and transition
⏱️ Speed-Based Conditioning
Repeat sprint intervals and aerobic work to match the pace of modern hockey
Stay explosive deep into the third period
Whether you're preparing for junior camp, college tryouts, or just want to be the fastest player on the ice—this program delivers a proven, structured path to game-changing speed.
A1
Foam Roll
1 x 30
A2
90/90 Hip Stretch
1 x 3
A3
Spiderman Stretch
1 x 3
A4
T-Spine Reach
1 x 5
A5
Couch Stretch (Hip Flexors)
1 x 3
A6
Cat Cow
1 x 6
A7
Half-Kneeling Groin Stretch
1 x 3
B
Sprint Mechanics
1 x 10
C1
Half-Kneeling Lateral Sprint
1 x 2 @ 15
C2
Box Crossovers
2 x 15
D1
5-10-5 Pro Agility Drill
2 x 1
D2
Single Leg Hurdle Hops
2 x 5
E1
L Sprint Drill
2 x 1
E2
Lateral Hurdle Zig Zags
2 x 1
F1
Figure 8's
2 x 8
F2
Single Leg Wall Ball
2 x 30
A1
Half-Kneeling Groin Stretch
1 x 3
A2
Cat Cow
1 x 6
A3
Couch Stretch (Hip Flexors)
1 x 3
A4
T-Spine Reach
1 x 5
A5
Spiderman Stretch
1 x 3
A6
90/90 Hip Stretch
1 x 3
A7
Foam Roll
1 x 30
B
Foot and Ankle Warm Up
C1
Squat Jump
3 x 10
C2
Lateral Bound
3 x 8
D1
Push Up to Sprint
3 x 2
D2
Reactive Skater Bounds
3 x 20
E1
Lateral Bound to Crossover Run
3 x 2
E2
Switching Split Squat Jumps
3 x 8
F1
Skater Switches
3 x 8
F2
Single Leg Hop to Broad Jump
3 x 4
Jack Strauss
Jack Strauss is a former college hockey captain, CFSC coach, and hybrid athlete with years of experience training players from youth to pro. His programs blend evidence-based strength, speed, and conditioning work built for the demands of the game—on and off the ice.
