Dan Thiesing Performance
HockeyHealthy Hockey: The Ultimate In-Season Performance Program
Stay strong, fresh, and resilient all season long with Healthy Hockey, the comprehensive in-season training program designed specifically for hockey players. This program helps you feel and perform your best throughout the long, demanding hockey season by integrating 3-dimensional movement, plyometrics, and isometrics to maintain optimal performance and reduce injury risk.
Healthy Hockey includes a complete 7-day programming schedule, featuring targeted pre-game and post-game sessions to support recovery, mobility, and on-ice performance. With a focus on keeping you healthy and durable year-round, this program is your essential tool to skate harder, recover faster, and dominate every shift.
1 sessions per week
Must use App app to view and log training
Program Training
A1
Bear Position to A-Frame
2 x 5
A2
Gray Institute SFT Ankle Matrix
2 x 5
B1
Gray Institute Squat Matrix
2 x 5
B2
Hand Supported Floating Heel to Triple Extension
2 x 6
C1
Gray Institute SFT Hip Flexor on Box (Pelvis Only)
2 x 5
C2
Pelvic Tilts with Feet on Wall
2 x 6
D1
HK Torso Side Bends w/Hip Block
2 x 5
D2
Prone I-Y-T's
2 x 5
E1
Split Squat Iso Matrix
2 x 60
E2
Hip Lift Iso Hold on Foam Roller
2 x 30
F1
Gray Institute SFT Jump Matrix
3 x 3
F2
Deep Tier Jumps
3 x 10
A1
Gray Institute SFT Ankle Rock on Wall
2 x 3
A2
Bent Knee Heel Taps
2 x 30
B1
SFT Lunge Matrix (HH)
2 x 5
B2
Gray Institute SFT Hip Flexor on Box w/Foot Across Body
2 x 3
C1
Torso Rotations (Fast)
2 x 10
C2
3 Way Reaching SLDL
2 x 3
D1
Staggered Stance SFT Pelvis Series
2 x 3
D2
Prone Single Arm Swimmer
2 x 5
E1
Pelvic Tilt Iso with Feet on Wall
2 x 30
E2
Wall Stride Iso
2 x 30
F1
SFT Bound Matrix
3 x 3
F2
Deep Tier Split Squat Jumps
3 x 8
A1
Bear Position to Toe Touch
2 x 5
A2
Gray Institute 3D MAPS
2 x 5
B1
Hand Supported Hip Airplanes
2 x 5
B2
Standing Hand Supported Hip Axial Rotations
2 x 3
C1
SFT Lunge Balance Matrix
2 x 3
C2
Bear Position T-Spine Rotations
2 x 6
D1
HK Spinal Clocks
2 x 2
D2
Prone Shoulder Y's & T's
2 x 5
E1
Push Up Iso Hold
2 x 30
E2
Bent Knee Calf Raise Iso
2 x 30
F1
Gray Institute Jump Matrix (In Place)
3 x 3
F2
SFT Spine Mobility Sequence
3 x 3
A
3D Locomotion Warm Up
1 x 30
B
GOAT Drill (HH)
2 x 30
C1
Overcoming Iso Lateral Wall Push
3 x 5
C2
Lateral Bounds
3 x 5
C3
Torso Rotations (Fast)
3 x 10
D1
Partner Overcoming Iso Split Squat
3 x 5
D2
Vertical Jump-Split Squat Landing
3 x 3
D3
8 Vector Plyo Push Up
3 x 1
A
3D Locomotion Warm Up
1 x 30
B
2-1 Jops Matrix
2 x 3
C1
Partner Overcoming Iso Hip Thrust
3 x 5
C2
Depth Drop - Vertical Jump
3 x 3
C3
Tripod to Reach
3 x 5
D1
Lateral Stride Overcoming Iso
3 x 5
D2
Bosch Step Up (Linear)
3 x 3
D3
Bent Knee Foot Fires (Linear)
3 x 3
D4
Bent Knee Foot Fires (Lateral)
3 x 3
A1
HOH Vertical Jump
2 x 5
A2
Frontal Plane Flows
2 x 5
A3
Bear Position - Pike
2 x 5
B1
Long Duration Split Squat Iso
2 x 2:00
B2
Long Duration Push Up Iso
1 x 3:00
C1
RFE Yielding/Overcoming Split Squat Iso
3 x 10
C2
Prone Prisoner Shoulder CARs
3 x 3
C3
Pelvic Tilts with Feet on Wall
3 x 5
