Hockey Prep 1
Tak Athletics
HockeyPrepare for a season of success. This 3 week off ice hockey primer program has been designed by a Strength and Conditioning Coach who spent close to 20 seasons in the NHL.
It covers all aspects of the game - mobility, foot speed, explosiveness, strength, stick handling, and conditioning.
This program is built for players who have a solid training background and have access to a fitness facility or a home gym.
A1
Ladder Drills 1
1 x 1
A2
Slideboard Skaters
3 x 45
Prep
B
Quick prep DS 1
3D Lunges 2 x 3 rounds/side Leg Swings Forward 2 x 10/side Half Kneel Hip Flexor 2 x 5/side Hip Series Hips to One Side 2 x 5/side Cat Cow 2 x 5
C1
Staggered Stance Banded Trap Bar Deadlift
8, 5, 5, 5
C2
Skater Hops With Stick And Hold
4 x 5
C3
Rotational Core Chop In Split Squat
3 x 6
C4
Stickhandling Figure 8
3 x 20
D1
Lateral Lunge with Slider
3 x 6
D2
Ring Rows
3 x 8
D3
Hollow Body Hold Single Arm Press
3 x 10
D4
Stickhandling Figure 8
3 x 20
E
Assault Bike
1 x 10:00
Conditioning
A
Quick Prep DS 2
Kang Squat 2 x 8 Standing Shoulder C.A.R.S. 2 x 3/side 45 Degree Wall Slide 2 x 5 Alternating Warrior 2 x 5 /side
B1
Side plank
3 x 0:20
B2
Torsion Plank
3 x 5
B3
Front Plank Elbows Back
3 x 1 @ 30
B4
Hollow body hold
3 x 1 @ 25
C1
Stickhandling Forehand/Backhand
3 x 0:20
C2
Stickhandling Quick Across Body
3 x 0:20
C3
Stickhandling with Foot Dribble
3 x 0:20
D1
Slideboard Skaters
5 x 0:30
D2
Reverse Sled Drag
5 x 30
D3
Sled Push
5 x 30
D4
DB Farmer's Walk
5 x 60
D5
Kettlebell Swing
5 x 10
D6
Med Ball Slams
5 x 5
D7
Assault Bike
5 x 0:30
Prep
A
Quick Prep DS 3
Squat with plate press 2 x 5 Reverse lunge with plate press 2 x 5 / side Lateral squat with plate press 2 x 5 / side Hamstring floss 2 x 10/side Alternating dead bug with iso pull down 2 x 5 / side
B
Ladder Drills 1
C
Slideboard Skaters
5 x 0:30
D1
Goblet Squat
10, 8, 8, 8
D2
Banded Broad Jump
4 x 3
E1
Half Kneeling Landmine Press
3 x 8
E2
Bird Dog Row
3 x 8
E3
Stickhandling Forehand/Backhand
3 x 0:20
F1
TRX Row Rotation
3 x 6
F2
Bent Knee Copenhagen Hold
3 x 3 @ 5
F3
Stickhandling Slide Wide
3 x 0:20
G
Assault Bike
1 x 12:00
A
Slideboard Skaters
5 x 0:30
B1
World's Greatest
2 x 3
B2
Pogo Hops
2 x 20
B3
Pogo Hop to Split Squat
2 x 5
B4
Inchworm
2 x 5
C1
Overcoming Iso Trap Bar Split Squat
3 x 3 @ 3
C2
Kettlebell Jump Squat
3 x 3
C3
Band Assisted Split Squat Jumps
3 x 3
D1
A-Skip
2 x 30
D2
A Series A Skip
2 x 30
E
Run
3 x 1
F
Shuttle Run
3 x 1
G
Banded Hip Mobility Standing Lumbar Flexion Anterior Traction
2 x 1 @ 20
