2026-2027 High School Hockey In-Season Program

Hockey Offseason Prep IV

MOBILITY: Sidelying Hip CARs x3e HK Shoulder IR/ER x6e SL Wall T-Spine x6e Split Stance Calf Raise x8e DYNAMIC: Cartwheels x10yds D/B Lateral Bear Crawls x10yds D/B Floating Heel Walking Lunge x10yds D/B High Knees 10yds D/B Cross Under Carioca 10yds D/B PRIME: Partner Grapple 2x10s each side (20s rest between rounds) Push Up Pops x4-6

SPRINTS

Repeat Sprints: Sprint down for distance and then walk back for recovery. Focus on your breathing (inhale through the nose and exhale through the nose) Standing 3x20yds Back Lying Start: 4x15yds HK Start: 6x10yds Lateral Sprint: 4x10yds

DB Split Snatch

3 x 8

One Timer MB Throws

3 x 6

Barbell Bench

3 x 4

1 1/4 DB Bench

3 x 6

Bent Over SA MB Punch

3 x 6

Banded Split Stance Landmine Shoulder Press

3 x 12

Chin Up

3 x 8

Side Plank Marches

3 x 16

Half Kneeling Lat Raise Drops

3 x 15

Hanging Straight Leg Raise

3 x 15

Finger Tip Carries

@ 40

Recovery Breathing

1 x 5:00

Hockey Prep III

MOBILITY: Hip Switches to Hip Drive x6e Heel Clicks x6e Quadruped Scap Protract to Retract x20 Bear to Bridge Kickstand x4e SL Calf Squat x10e Twisting Split Squats x8e DYNAMIC: Up & Over the Gate Lateral Lunges x10yds D/B Walking Supermans x10yds D/B High Knees x10 yds D/B Prime Times x10yds D/B Lateral A Skips x10yds D/B

PLYOs & AGILITY

PLYOs: SL Power Box Jump 2x3e Banded Ice Skaters 2x5e Rest 60s between sets!

Deadlift Overcoming Isometric

3 x 10

Banded Trap Bar Deadlift

3 x 5

DB Snatch to Step

3 x 8

Banded Yuri

3 x 12

Oscillatory Reverse Lunges

3 x 8

Ice Skater Rebounds

3 x 10

Hamstring Hops

3 x 10

Landmine Curtsy Lunge

2 x 16

Bridge Palof Rotations

3 x 20

Recovery Breathing

1 x 5:00

Hockey Prep III

MOBILITY: Hip Switches to Hip Drive x6e Heel Clicks x6e Quadruped Scap Protract to Retract x20 Bear to Bridge Kickstand x4e SL Calf Squat x10e Twisting Split Squats x8e DYNAMIC: Up & Over the Gate Lateral Lunges x10yds D/B Walking Supermans x10yds D/B High Knees x10 yds D/B Prime Times x10yds D/B Lateral A Skips x10yds D/B WARM UP SPRINTS: 50% D. 75% B, 100% D

SPRINTS

Half Figure 8 Sprint x4e Rest 30-45s after each sprint. Toss a ball down to give an added incentive to run faster!

Overcoming Iso Split Squat

3 x 10

Zercher Bulgarians

3 x 8

Drop Catch DB Split Jump

3 x 8

Banded Rear Foot Elevated Oscillatory Squats

3 x 6

Diagonal Forward Lunge

3 x 12

Banded Skater Slides

3 x 20

Ipsilateral Split Stance Palof Rotation

3 x 16

BB Glute Bridge

3 x 8

Cable Hip IR/ER

2 x 20

Recovery Breathing

1 x 5:00

Hockey Offseason Prep IV

MOBILITY: Sidelying Hip CARs x3e HK Shoulder IR/ER x6e SL Wall T-Spine x6e Split Stance Calf Raise x8e DYNAMIC: Cartwheels x10yds D/B Lateral Bear Crawls x10yds D/B Floating Heel Walking Lunge x10yds D/B High Knees 10yds D/B Cross Under Carioca 10yds D/B PRIME: Partner Grapple 2x10s each side (20s rest between rounds) Push Up Pops x4-6

PLYOs & AGILITY

PLYOs: Depth Drop Split Squat Catch 2x3e SL Pogo Broad Jump 2x3e

SL Lateral Overcoming Iso

3 x 2 @ 20

Lateral Sled Sprints

@ 20

Trap Bar Bent Over Row

3 x 4

Oscillatory DB Row

3 x 12

Supine MB Throw

3 x 5

Seated Explosive Band Rows

3 x 10

SA Bench with Band Row

3 x 16

Cable Pull to Punch

3 x 12

Landmine Bear Rotations

3 x 20

Farmers Marches

@ 40

HK Single Arm Lat Pulldown

3 x 20

Recovery Breathing

1 x 5:00