12 Week Hockey Conditioning Program Finished

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David Rowe
12 Week Conditioning Program
Kristen Wells
Mar 24, 2016

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Therapeutic Exercise 2 - 12 week Conditioning Program Hockey
This program is designed for a professional hockey player 20 years of age. It will
be tailored toward a male defenceman preparing for his upcoming season. Hockey
players in general are forced to utilize an anaerobic and aerobic component of metabolic
conditioning to stay prepared for an entire season which could be a grueling 82 games,
with possibly 16 playoff games if they go the distance. Games are 3 periods long with 2
intermissions to allow for rest and revitalization. An average shift will last 35-45 seconds
meaning they must be sprinting anaerobically. With games being 3 periods, 20 minutes
long, it is crucial that players develop their aerobic conditioning so they can get through
the entire game at a high level. Players usually get a couple of days off between games,
so there is time to rest and practice, so they must give everything they have got every
game.
In the sport of hockey a player is in a semi squat position as they need to drive
their skates into the ground and accelerate putting a lot of force throughout the posterior
chain of the body. For defensemen in front of the net, more upper body push (cross
check) movements are required. Passing and shooting the puck with precise hip and
shoulder rotation, as well as good hand eye coordination and balance are also essential
for a hockey player. For this athlete to be successful he needs full range of motion of the
ankle, hip, knee and glenohumeral joint. As a defenceman, strength, power, endurance,
speed and proprioception are key components to focus on. He must be able to skate
backwards as fast as a forward who is stick-handling with the puck, as well as have the
strength and power to hit players, and move them away from the front of the net. A strong
core is essential for hockey players because they need exceptional balance. They need to
maintain a strong anterior chain for passing, shooting, hitting. Speed and agility are
important as well to keep up with the quickness of the forwards.
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Postural exam and suspected common conditions:
Because of the physicality in the sport of hockey, it is imperative to restore muscular and
postural balance. Most players are left with postural and muscular problems that need to
be addressed over the summer. Hockey players will have limited range of motion in their
hips, ankles, shoulders and thoracic spine. Players will have tight hip flexors with weak
glutes and hamstrings that ultimately lead to an excessive anterior pelvic tilt. Players may
also have strength imbalances between the hip adductors and abductors that can lead to
groin strains, which are extremely prevalent in hockey players. Additionally, high ankle
sprains occur often in hockey because of the boot of the hockey skate, reinforcing the
importance of lower body leg strength. Hockey players are constantly in a flexed hip,
forward head, rounded shoulder position. Because of this posture, they are set up for
lower crossed syndrome. Lower crossed syndrome comes with weak abs and glute max
with tight erector spinae and iliopsoas, as they will have an arched low back which may
cause pain.
Before the off-season program can begin, the implementation of a functional movement
screen should be used. This screen will show which movement patterns are deficient or
unbalanced. We would put the athlete through a bunch of movements, including; the
hurdle step (same height on each persons leg), squat (how far knees bend, quality of
squat), shoulder reach, in-line lunge, shoulder clearing and supine hip flexion. We want to
do these movement screens to ensure that the athlete is not going to put themselves in any
risk of furthering an injury that they currently have. We also want to make sure they have
no limitations in any movements so that they can perform each exercise efficiently and
effectively. Each movement in the tests is scored on a scale of 0-3. A perfect score will be
18. Any deviation from proper form will result in a loss of a point.
Strength and power for selected muscle groups:
Single Leg Squats: The single leg squat test will be used because it is used to evaluate
unilateral strength, balance, and full body coordination. All muscles in the lower quadrant
will be used. Each player must perform 5 successive repetitions on each leg. Each squat
is worth 5 points, with 25 points being the max (per leg). Each athlete will have the same
dietary intake, and take the test with the same amount of rest. The tester will be the same
the entire time to increase inter-rater reliability.
Bench Press: This test will test the push muscles' (chest, shoulders, triceps) strength. The
test is performed at 75% of the players body weight, with him performing as many reps
as possible without breaking form. Each athlete will have the same dietary intake, and
take the test with the same amount of rest. The tester will be the same the entire time.
Pull ups: This will test the pull muscles (back & biceps) for their core muscle strength
and endurance. As many as they can get without breaking proper form. Once their body is
unable to reach the bar, the test is complete. Each athlete will have the same dietary
intake, and take the test with the same amount of rest. The tester will be the same the
entire time.
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Sit ups: To help measure core strength, athletes with their legs bent, their backs flat on
the floor, and holding each bicep with their arms in front of their body, the athlete will
then sit up, touching their forearms to their thighs. Do as many as they can without
breaking form. Each athlete will have the same dietary intake, and take the test with the
same amount of rest. The tester will be the same the entire time.
Grip Strength: Tests hand grip muscle strength using a hand grip dynamometer. The
athlete will have 2 attempts, using the best of the 2.
Flexibility Tests:
Sit and Reach Test (Long Sitting Toe Touch): Have the patient in a sitting position with
their legs together and toes pointing up. Get the athlete to reach forward and try to touch
their toes. This is testing posterior chain tightness. Use the box with measuring tape on it
to keep track of their scores. The athlete will complete the exercise 3 times. Once there is
a slight bend in the knees the test is over, and the best of the 3 will be used.
Modified Thomas Test: Position the athlete at the end of a plinth and make sure that the
plinth is under their gluteal folds. Instruct the athlete to lift one knee to their chest and
hold it. Next get them to lay back on the table while guiding them down with your hands
on their back. Make sure the patient is fully relaxed while the knee that is not bent is
hanging over the plinth to check for muscles imbalances in the hip flexors/abductors,
quads, internal/external rotators of the knee, and the dorsi/plantar flexors of the foot. This
is mostly checking muscles on the anterior aspect of the entire lower quadrant. Using a
goniometer, the tester will measure the distance the hanging leg is to the plinth. The tester
will also use the same device to measure how much the leg moves outwardly.
Anaerobic test:
Wingate Test: This test measures explosive leg power and fatigue. Using a stationary
bike, get the athlete to pedal as hard as they can for 30 seconds while increasing the
resistance every 5 seconds, measuring the number of revolutions within that time frame.
Use the equation force x distance divided by time, where force is the resistance and
distance is the revolution x distance around the flywheel. Perfect test for a hockey player
as it closely mimics a hockey shift. It is imperative to have the athlete warm up for 10
minutes on a bike at light/medium resistance to get a light sweat going prior to
completing this test to prevent injury and prepare the body.
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Aerobic tests:
Max VO2 Test: This test will be assessed by measuring the amount of oxygen utilized
during maximal cycle ergometer exercise, as well as measuring the athletes heart rate
continuously. Hockey games can go 3 hours long including periods, therefore their
aerobic endurance is important. Oxygen and carbon dioxide analyzers, cycle ergometer,
heart rate monitor and stop watch are needed. As the workload progresses oxygen uptake
is calculated from measures of ventilation and O2 and CO2 in the expired air, as the
maximal level reaches at or near test completion. Results will be presented in litres per
minute. The athlete is considered to have reached their VO2 max if they have hit their
plateau or peaking over in oxygen uptake, reached their max heart rate, or attainment of
respiratory exchange ratio with greater than 1.15.
Beep Test: Set up an area that will allow a 20 meter distance to be measured out. At the
sound of the beep, the athlete runs to the other side of the gym. They will continue to run
to each side making it there before the next beep has started. If you have not made it
before the beep you are finished. Continue going until the athlete does not make it to one
side by the next beep. Great for aerobic capacity testing. Each athlete will have the same
dietary intake, and take the test with the same amount of rest. The tester will be the same
the entire time.
Body composition tests:
Standing Height: measured to the nearest 0.2cm.

Wingspan: measured to the nearest 0.2cm from the middle finger tip to middle finger tip.
Body Weight: recorded to the nearest 0.1kg.
BodPod: uses air displacement technology for measuring and tracking body fat and lean
mass.
Proprioception tests:
Athlete will balance on the flat side of the bosu ball in a hockey stance holding a hockey
stick. The player will receive a pass, cradle the pass, and pass it back to the person
without them having to move their feet to retrieve the pass. Do 10 times on their for-
hand, and 10 times on their back-hand. Do 3 times on each side recording their best
scores. This will be done at the beginning of the program to establish a baseline and than
again at the end to see if the athlete has improved. Proprioception and kinesthetic
awareness are important for hockey players because they must be able to pass and shoot,
while being hit during the play. Each player will get a total mark out of 10. for every
bobble of the ball or puck, they will be deducted 1 point, 1 point deducted if they touch
the ground.
Sport Specific Tests:
Hexagon Test: mark a hexagon with tape on the ground having the length of each side
being 24 inches and each angle should work out to be 120 degrees. Start with 2 feet
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together in the middle of the hexagon, when the timer starts hop with 2 feet out of the
hexagon than right back going in a clockwise direction, than anti-clockwise for 45
seconds. Average the score of 3 attempts. Agility is very important in hockey, therefore
having the ability to quickly change direction is imperative. If the athlete falls or steps on
the line, the test is over and must be repeated.
Shuttle Cross Pick Up: This is a hockey specific hand eye coordination with agility test.
There are cones and rings laid out in a cross pattern as shown above. A ball is placed in
the ring at position C and E. The athlete stands at the starting line (A) in two-point
athletic stance, holding the set position for 2 seconds. Athlete begins in a 2-point
(standing) athletic stance on the start line. On the command 'go', the athlete sprints
forward to center cone (B), running left around it to ring (C) to pick up the ball. They
then sprint back across the center cone (B) to the opposite ring (D) to place the ball in the
ring. They then sprint back to the center, around cone to ring (E) for second ball pick-up
and finally sprint back through the start/finish line (A) with the 2nd ball in their hand.
Scoring: Two attempts are allowed. Record the fastest time in seconds to complete the
circuit as described. A dropped ball disqualifies the trial. The times are disqualified if
they fail to place the ball in ring or fails to carry the 2nd ball through the finish line.
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Nutrition
A well balanced diet is imperative for hockey players because they are constantly burning
off calories and breaking down tissue. These athletes need food that supplies all the
nutrients necessary for repair, growth and energy. A well proportioned diet can be
separated into 4 food groups: milk, meat, fruits/veggies, and grains. These specific food
groups fill the needs for protein, fat, carbs, vitamins, and minerals. For hockey players
50% should be carbs, 10-20% protein, 20-30% fat.
On game days you have most of your food broken down when you step on the ice. 3 prior
to game time have a meal consisting of rice, pasta, fruits and vegetables, chicken, eggs,
beans. The closer you get to game time the lighter the meals should be, meaning less fat
and protein, and more carbs. Have some fruit or a granola bar closer to game time,
because it is imperative the body has enough fuel to play an entire 60 minutes. (peak
performance, online article)
Healthy food choices:
-French toast with fruit and yogurt

-Low fiber cereal with fresh fruit and skimmed milk
-Slices roast beef/pork/turkey or chicken sandwich with veggies
-Cottage cheese
-Whole wheat bread or bagels
-Sesame snacks or oatmeal cookies
-Low fat yogurt with granola.
-Chocolate milk/fruit smoothies
-Bran muffins
Foods to avoid:
-Refined sugar
-Trans/saturated fats
-Chips
-Cake
-Chocolate
-Sugary drinks
-Food with empty calories
-Fried foods
-Butter/margerine
-Processed foods
-Skin of the chicken
Pre-game meals:
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3 and a half hours before game time have grilled chicken with quinoa and steamed
veggies. Soup and salad, and whole wheat pasta with meat sauce. Another meal can
include; salmon with brown rice and veggies, whole wheat wrap containing grilled
veggies and lean meat. Include granola, fruits, nuts and yogurt if available.
Taken from: https://www.hayleywickenheiser.com/news/episode-1-pre-game-meals-for-

hockey-players/
Post-game:
A protein and carbohydrate rich snack needs to be consumed within half an hour because
muscles are most receptive to recovery 30 minutes after competition.
-Banana
-Chocolate milk
-Granola bar
Additional carbs should be consumed 2 hours post game:

-1 cup whole wheat pasta
-6 oz lean ground beef with spaghetti sauce.
Snack options for on the road:
-Individualized cereal
-Cereal bars/granola bars
-Canned fruit
-Dried and fresh fruit
-Applesauce
-Mixed vegetables
-Trail mix
-Bagels/bread sticks
-Low fat oatmeal raisin cookies
-Fig Newton bars
-Jam/honey/peanut butter
(peak performance) http://www.peakperformance.ca/tipsandtools/powerfuel_hockey.php
Eating on the road: Healthy options
Sodium is a common ingredient in prepared food, especially in a fast food environment.

On the road, it is important to be cautious of the amount of sodium ingested as high
sodium content can lead to dehydration. Athletes need to make sure they are consuming
enough calories while avoiding high fat and high sodium foods.
Breakfast:
Tim Hortons: Oatmeal (220 calories), sausage grilled breakfast wrap (400 calories).
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McDonalds: Egg, lettuce and tomato on multi-grain bagel (510 calories). Fruit and maple
oatmeal (290 calories).
Wendys: Artisan egg sandwich with all natural sausage (500 calories). Mornin melt
panini with egg and cheese (450 calories).
Lunch:
Subway: 12 inch turkey breast (560 calories). 12 inch oven roasted chicken (640
calories). 12 inch tuna (960 calories).
Pita pit: Regular tuna (276 calories). Regular chicken breast (288 calories).
McDonalds: Caesar entre with grilled chicken (350 calories).
Wendys: Ultimate grilled chicken sandwich (390 calories). Premium cod sandwich (480
calories).
Dinner:
Swiss chalet: Double leg chicken dinner (490 calories). Vegetable stir fry with chicken
(790 calories).
East side marios: Butternut squash ravioli (590 calories). Spaghetti primavera (810
calories).
Boston pizza: Chicken and mushroom fettuccini (1220 calories). Chicken tacos (800
calories).
www.timhortons.com/nutrition
www.pitapit.ca/build
www.swisschalet.com/nutrition/allergies
www.wendys.com/en-us/nutrition-info
www.mcdonalds.ca/ca/en/food/nutritionFactsEN.pdf
www.subway.com/nutrition/nutritionlist.aspx
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Calculating 1RM:
To calculate the maximum amount of weight that you can lift just once (also known as
your "one repetition maximum" or "1RM) for any given type of weight lifting exercise,
select a weight that you predict you can lift up to a maximum of 10 repetitions and
perform a set with this chosen weight, completing as many repetitions as you can until
failure (i.e. continue lifting until you can no longer lift the weight with proper form). If
you exceed 10 repetitions before failure then, after resting for 10 minutes, try a heavier
weight such that you fail before or at 10 repetitions. When you are finished enter the
amount of weight you lifted and the number of repetitions you completed into
the 1RM calculator below.
Yoga on off days: Once a week the athlete must find the nearest yoga fitness studio and
participate in a session. Hockey players are notorious for being extremely tight, therefore
yoga is great for improving flexibility, core, and reduces injuries.
Cardio: The athlete is expected to finish each workout session with 15-20 minutes of
biking intervals (depending which phase). Lightly bike for 1 min, than crank to high
resistance going full speed for 35 seconds, closely mimicking a hockey shift. This will
build up the athletes anaerobic capacity and get him prepared for the upcoming season.
Dynamic stretching: This will be done before every workout to get proper blood blow
and flexibility to prevent injury
Static stretching: It is imperative to do these stretches while the body is still warm after
exercise. Cool down on a bike for 5 minutes. Slowly take the muscles to their end range
of motion. You want to feel a light resistance with no pain. Hold the stretch and do not
bounce. Hold each stretch for 20 seconds and repeat 3 times.
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1 Day Return to Play (hip flexor strain)
Dynamic workout (as above warm-up)

-Weighted jump squats. 3 sets/12 reps. High intensity. 1 min between sets
-Skater squats. 3 sets/20 metres. High intensity. 1 min between sets
-Hockey lunges. 3 sets/12 reps. 70% 1 RM. 1 min between sets
-Side slides. 3 sets/30 reps each side. High intensity. 1 min between sets
On ice (full equipment with team):
-Skate around ice sprinting between the blue lines (5 min)
-Suicides. Start on knees, push upto feet to make sure hip flexors are strong (this motion
was the mechanism).
-Battle another player in front of the net trying to get him away from the shooting lane at
the blue line.
-Hitting drill. Players line up 3 feet away from boards, player sprints through them while
players attempt to hit him.
Cool down:
5 laps around the ice, light intensity. Static stretches as above for cool down
Week 1
Anatomical Adaptation
In order not to overload the athlete, we want to first get him prepared for the training
program. In this stage we will look to work on basic strength, aerobic conditioning,
endurance, proprioception, and agility exercises. Our goal is to have an increase in lean
body mass, decrease in fat mass, alterations to connective tissue and creating
neuromuscular balance ultimately to reduce risk of injury. We are looking to create proper
firing patterns while increasing bone mineral content and proliferation of the connective
tissue which surrounds each muscle fibre.
Day 1:
-Dynamic warm up for 10 minutes

-Glute bridges. 3 sets/15 reps. 1 min between sets.
-Body weight squats. 3 sets/15 reps (low intensity). 1 min between sets.
-Step ups. 3 sets/15 reps per leg (60 % intensity). 1 min between sets
-Planks. 3 sets/15 reps per leg. 1 min between sets.
-20 min riding on bike at medium intensity.
-Static stretching routine
Day 2:

-Jack knives. 3 sets/15 reps. Low intensity. 1 min rest between sets.
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-Hanging straight leg raise. 3 sets/15 reps. Low ntensity. 1 min rest between sets.
-Hanging semi-circles. 3 sets/15 reps. Low intensity. 1 min between sets.
-Plyometric sit-ups. 3 sets/15 reps. Low intensity. 1 min rest between sets.
- Clams. 3 sets/15 reps per leg (low intensity). 1 min rest between sets.
-20 min riding on the bike at medium intensity.
-Static stretching routine.
Day 3:

-Scapular setting. 3 sets/15 reps. low intensity. 1 min rest between sets.
-Lat pulldowns. 3 sets/15 reps. 50 % 1 RM. 1 min rest between sets.
-Seated rows. 3 sets/15 reps. 50% 1 RM. 1 min rest between sets.
-Hyperextensions: 3 sets/15 reps. low intensity. 1 min rest between sets.
-One arm dumbbell row. 3 sets/15 reps. 50 % 1 RM. 1 min rest between sets.
Day 4:

-Glute bridges. 3 sets/15 reps. 1 min between sets.
-Body weight squats. 3 sets/15 reps (low intensity). 1 min between sets.
-Step ups. 3 sets/15 reps per leg (50 % intensity). 1 min between sets
-Static stretching routine
Day 5: Active rest. Yoga
Day 6:

-Push ups. 3 sets/20 reps. low intensity. 1 min rest between sets
-Chest press. 3 sets/15 reps. 50 % 1 RM. 1 min rest between sets.
-Bicep curls. 3 sets/15 reps. 50 % 1 RM. 1 min rest between sets.
-Tricep extensions. 3 sets/15 reps. 50 % 1 RM. 1 min rest between sets.
-Shoulder press. 3 sets/15 reps. 50 % 1 RM. 1 min rest between sets.
Day 7: Active rest.
Week 2
Day 1
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-Glute bridges. 3 sets/15 reps. 1 min rest between sets.
-Goblet squat. 3 sets/15 reps. 50 % 1 RM. 1 min rest between sets
-Step ups. 3 sets/15 reps. 50 % intensity. Low weight DBs. 1 min rest between sets.
-Walking lunges. 3 sets/20 metres. low intensity. 1 min rest between sets.
Day 2

-Jack knives. 3 sets/15 reps. low intensity. 1 min rest between sets.
-Hanging straight leg raise. 3 sets/15 reps. low intensity. 1 min rest between sets.
-Bicep curls. 3 sets/15 reps. 50 % 1 RM. 1 min rest between sets.
-Tricep extensions. 3 sets/15 reps. 50 % 1 RM. 1 min rest between sets.
-Shoulder press. 3 sets/15 reps. 50 % 1 RM. 1 min rest between sets.

Day 3

-Push ups. 3 sets/20 reps. low intensity. 1 min rest between sets
-Chest press. 3 sets/15 reps. 50 % 1 RM. 1 min rest between sets.
-Scapular setting. 3 sets/15 reps. low intensity. 1 min rest between sets.
-Lat pulldowns. 3 sets/15 reps. 50 % 1 RM. 1 min rest between sets.
-Seated rows. 3 sets/15 reps. 50% 1 RM. 1 min rest between sets.
Day 5:

-Glute bridges. 3 sets/15 reps. 1 min rest between sets.
-Goblet squat. 3 sets/15 reps. 50 % 1 RM. 1 min rest between sets
-Step ups. 3 sets/15 reps. 50 % intensity. Low weight DBs. 1 min rest between sets.
-Walking lunges. 3 sets/20 metres. low intensity. 1 min rest between sets.
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Day 6:
- Dynamic warm up for 10 minutes

-Around the box. 3 sets. low intensity. 1 min rest between sets.
-Tight turns. 3 sets. low intensity. 1 min rest between sets.
-Box jumps. 3 sets. low intensity. 1 min rest between sets.
-Burpees. 3 sets/15 reps. low intensity. 1 min rest between sets.
Day 7: Active rest.
Week 3. Hypertrophy
In this stage the athlete will establish a neural and muscular base, while increasing
muscle and decreasing fat. The athlete will work on strength exercises at higher reps
while working on lower intensity aerobic exercises. The goal is to increase short term
work capability for later stages of the program. More basic strengthening exercises will
be used in this stage while still incorporating plyometrics and SAQ drills. Cardio will
begin attempting to mimic a hockey shift and increase their anaerobic capacity.
Day 1:

-Back squats. 4 sets/12 reps. 60% 1 RM. 1 min rest between sets.
-Deadlift. 4 sets/12 reps. 60% 1 RM. 1 min rest between sets.
-Hockey lunges. 4 sets/12 reps. 60% 1 RM. 1 min rest between sets.
-15 min on bike. 1 min light resistance. 35 second hard resistance. On/off for 15 min.
Day 2:

-Lat pulldowns. 4 sets/12 reps. 60% 1 RM. 1 min rest between sets.
-Seated rows. 4 sets/12 reps. 60 % 1 RM. 1 min rest between sets.
-Bicep curls: 4 sets/12 reps. 60% 1 RM. 1 min rest between sets.
-Wrist curl: 4 sets/12 reps. 60% 1 RM. 1 min rest between sets.
-Wrist extension: 4 sets/12 reps. 60% 1 RM. 1 min rest between sets.
Day 3:
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-Chest press. 4 sets/12 reps. 60% 1 RM. 1 min rest between sets.
-Incline chest press. 4 sets/12 reps. 60% 1 RM. 1 min rest between sets.
-Tricep extensions. 4 sets/12 reps. 60% 1 RM. 1 min rest between sets.
-Skullcrushers. 4 sets/12 reps. 60% 1 RM. 1 min rest between sets.
-Plyometric sit-ups. 4 sets/15 reps. low intensity. 1 min rest between sets.
-Russian twists. 4 sets/15 reps. low intensity. 1 min rest between sets.
Day 5:

-Jack knives. 3 sets/15 reps. low intensity. 1 minute rest between sets.
-Hanging straight leg raise. 3 sets/15 reps. low intensity. 1 minute rest between sets.
Day 6:
- Dynamic warm up for 10 minutes

-Around the box. 3 sets. Low/med intensity. 1 min rest between sets.
-Tight turns. 3 sets. Low/Medium intensity. 1 min rest between sets.
-Box jumps. 3 sets. Low/Medium intensity. 1 min rest between sets.
-Burpees. 3 sets/15 reps. Low/Medium intensity. 1 min rest between sets.
Day 7: Active rest.
Week 4
Day 1:

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Day 2:

-Lat pulldowns. 4 sets/12 reps. 60% 1 RM. 1 min rest between sets.
-Seated rows. 4 sets/12 reps. 60 % 1 RM. 1 min rest between sets.
-Bicep curls: 4 sets/12 reps. 60% 1 RM. 1 min rest between sets.
-Wrist curl: 4 sets/12 reps. 60% 1 RM. 1 min rest between sets.
-Wrist extension: 4 sets/12 reps. 60% 1 RM. 1 min rest between sets.
Day 3:

-Chest press. 4 sets/12 reps. 60% 1 RM. 1 min rest between sets.
-Incline chest press. 4 sets/12 reps. 60% 1 RM. 1 min rest between sets.
-Tricep extensions. 4 sets/12 reps. 60% 1 RM. 1 min rest between sets.
-Skullcrushers. 4 sets/12 reps. 60% 1 RM. 1 min rest between sets.
-Plyometric sit-ups. 4 sets/15 reps. low intensity. 1 min rest between sets.
-Russian twists. 4 sets/15 reps. low intensity. 1 min rest between sets.
Day 5:

Day 6:

-Around the box. 3 sets. Low/med intensity. 1 min rest between sets.
-Tight turns. 3 sets. Low/Medium intensity. 1 min rest between sets.
-Box jumps. 3 sets. Low/Medium intensity. 1 min rest between sets.
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-Burpees. 3 sets/15 reps. Low/Medium intensity. 1 min rest between sets.

Day 7: Active rest.
Week 5. Strength
The goal of this stage is to increase strength, agility, and speed development. There will
be an emphasis on core and leg training, in addition to plyometric and SAQ drills. Cardio
will remain the same as per time constraints, but still sufficient enough to stress the
athlete enough to keep improving.
Day 1:

-Knee extensions. 4 sets/8 reps. 75% 1 RM. 1.5 min between sets.
-Hamstring curls. 4 sets/8 reps. 75% 1 RM. 1.5 min between sets.
-Leg press. 4 sets/8reps. 75% 1 RM. 1.5 min between sets.
-Medicine ball overhead twists. 4 sets/15 reps. High intensity. 1.5 min between sets.
-Tire smash with sledgehammer. 4 sets/15 reps. High intensity. 1.5 min between sets.
Day 2:

-Hanging straight leg raise. 4 sets/15 reps. High intensity. 1.5 min between sets.
-Hanging semi-circles. 4 sets/15 reps. High intensity. 1.5 min between sets.
-Jack-knives with med ball. 4 sets/15 reps. High intensity. 1.5 min between sets.
-Plyometric sit-ups. 4 sets/15 reps. High intensity. 1.5 min between sets.
-Side planks. 4 sets/40 sec per rep. High intensity. 1.5 min between sets.
Day 3:

-Agility box crossover. 4 sets/30 seconds. High intensity. 2 min rest between sets.
-Stair climbs. 4 sets up stairs. High intensity. 2 min rest between sets.
-Tight turns. 4 sets. High intensity. 1 minute rest between sets
-Burpees. 4 sets/20 reps. High intensity. 1 min rest between sets.
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Day 4:
Active rest. Yoga
Day 5:

-Push ups. 3 sets/20 reps. High intensity. 1.5 min rest between sets
-Chest press. 3 sets/15 reps. 80 % 1 RM. 1.5 min rest between sets.
-Tricep extensions. 4 sets/8 reps. 80% 1 RM. 1.5 min rest between sets.
-Lat pulldowns. 4 sets/8 reps. 80% 1 RM. 1.5 min rest between sets.
-Hyperextensions: 4 sets/15 reps. High intensity. 1 min rest between sets.
-Bicep curls: 4 sets/12 reps. 80% 1 RM. 1.5 min rest between sets.
-Wrist curl: 4 sets/12 reps. 80% 1 RM. 1.5 min rest between sets.
Day 6:

-Back squats. 4 sets/8 reps. 80% 1 RM. 1.5 min rest between sets.
-Deadlift. 4 sets/8 reps. 80% 1 RM. 1.5 min rest between sets.
-Good mornings. 4 sets/8 reps. 80% 1 RM. 1.5 min rest between sets
-Box jumps. 4 sets/4 intervals. High intensity. 1.5 min restbetween sets
-Lunge/Reverse lunge. 4 sets/10 reps. 10 pound DBs. High intensity. 1.5 min rest
between sets.
Day 7: Active rest.
Week 6
Day 1:

-Push ups. 3 sets/20 reps. High intensity. 1.5 min rest between sets
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Day 2:

-Tight turns. 4 sets. High intensity. 1 minute rest between sets
Day 3:

-Knee extensions. 4 sets/8 reps. 75% 1 RM. 1.5 min between sets.
-Hamstring curls. 4 sets/8 reps. 75% 1 RM. 1.5 min between sets.
-Leg press. 4 sets/8reps. 75% 1 RM. 1.5 min between sets.
Day 5:

Day 6:

-Inline chest press. 3 sets/15 reps. 80 % 1 RM. 1.5 min rest between sets
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Day 7: Active rest.
Week 7
Day 1

Day 2:

Day 3:

-Inline chest press. 3 sets/15 reps. 80 % 1 RM. 1.5 min rest between sets
Day 4: Active rest. Yoga.
Day 5:

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Day 6:

-Tight turns. 4 sets. High intensity. 1 minute rest between sets.
-Ladder crossovers. 4 sets. High intensity. 1 min rest between sets.
Day 7: Active rest.
Week 8. Power
We have now developed a sufficient amount of strength and can transfer it to the
explosive power needed. Exercises will consist of low reps with high intensity. The phase
will consist of 3 weeks of more explosive movements, incorporating plyometrics, SAQ,
and sport specific movements. We are preparing the body to peak as training camp
approaches.
Day 1:

-Hockey lunges. 5 sets/5 reps. 80% 1 RM. 2 min rest between sets
-Skater squats. 5 sets/20 metres. High intensity. 1 min between rest
-Weighted tuck jumps. 5 sets/10 jumps (heavy vest) High intensity. 2 min rest between
sets.
-Medicine ball jump squats. 5 sets/15 jumps. High intensity. 2 min rest between sets.
-Side slides. 5 sets/30 reps each side. High intensity. 1.5 min rest between sets.
-Burpees. 5 sets/20 reps. High intensity. 1.5 min between sets.
Day 2:

-Pause pushups (with clap) 5 sets/10 reps. High intensity. 1.5 min rest between sets.
22
-Chin up test. 5 sets/max. High intensity. 2 min between sets.

-Tire flips. 5 sets/10 flips. High intensity. 2 min between sets.
-Tire smash with sledgehammer. 5 sets/20 smashes. High intensity. 1.5 minutes between
sets.
Day 3:

-Ladder crossovers. 5 sets. High intensity. 1.5 min rest between sets.
Day 5:

Day 6:

-Pyramid sprints. Low/med/high intensities (see directions below).
-Russian twists. 5 sets/20 reps. High intensity.
-5 min cool down on bike.
Day 7: Active rest.
Week 9
Day 1:
23

-Skate stride jumps. 5 sets/20 reps. High intensity. 1 min rest between sets.
Day 2:

sets.
Day 3:

Day 5:

sets.
-Side slides. 5 sets/30 reps. High intensity. 1.5 min rest between sets.
Day 6:

24
Day 7: Active rest.
Week 10
Day 1:

sets.
-Side slides. 5 sets/30 reps. High intensity. 1.5 min rest between sets.
Day 2:

sets.
Day 3:


25
Day 5:

Day 6:

Day 7: Active rest.
Week 10. Peaking
The goal for this phase is to increase both strength and power, while beginning to peak
for the upcoming training camp. Exercises will consist of low reps with high intensity.
Day 1:

-Squats (front). 3 sets/3 reps. 95% 1 RM. 2.5 min between sets.
-Hockey lunges. 3 sets/3 reps. 95% 1 RM. 2.5 min between sets.
-Side slide (holding stick and cradling puck) 3 sets/30 seconds. Very high intensity. 2.5
minutes between sets.
Day 2:

-Tire flips. 5 sets/5 flips. Very high intensity. 2 min between sets.
26
-Tire smash with sledgehammer. 5 sets/20 smashes. Very high intensity. 1.5 minutes
between sets
-Weight plate stick-handling (5 pound weight) 5 sets/30 seconds. Very high intensity. 2
-Pause pushups (with clap) 5 sets/10 reps. Very high intensity. 1.5 min rest between sets.
-Chin up test- 5 sets/max. Very high intensity. 1.5 min between sets.
Day 3:

-Russian twists. 5 sets/20 reps. Very high intensity.
Day 5:

Day 6:

-Hanging straight leg raise. 5 sets/15 reps. Very high intensity. 1.5 min between sets.
-Hanging semi-circles. 5 sets/15 reps. Very high intensity. 1.5 min between sets.
-Jack-knives with med ball. 5 sets/15 reps. Very high intensity. 1.5 min between sets.
-Plyometric sit-ups. 5 sets/15 reps. Very high intensity. 1.5 min between sets.
-Side planks. 5 sets/40 sec per rep. Very high intensity. 1.5 min between sets.
Day 7: Active rest.
Week 12
27
Day 1:

-Russian twists. 5 sets/20 reps. Very high intensity.
Day 2:

-Squats (front). 3 sets/3 reps. 95% 1 RM. 2.5 min between sets.
-Hockey lunges. 3 sets/3 reps. 95% 1 RM. 2.5 min between sets.
-Side slide (holding stick and cradling puck) 3 sets/30 seconds. Very high intensity. 2.5
Day 3:

-Hanging straight leg raise. 5 sets/15 reps. Very high intensity. 1.5 min between sets.
-Hanging semi-circles. 5 sets/15 reps. Very high intensity. 1.5 min between sets.
-Jack-knives with med ball. 5 sets/15 reps. Very high intensity. 1.5 min between sets.
-Plyometric sit-ups. 5 sets/15 reps. Very high intensity. 1.5 min between sets.
-Side planks. 5 sets/40 sec per rep. Very high intensity. 1.5 min between sets.
Day 5:

-Tire flips. 5 sets/5 flips. Very high intensity. 2 min between sets.
-Tire smash with sledgehammer. 5 sets/20 smashes. Very high intensity. 1.5 minutes
between sets
-Weight plate stick-handling (5 pound weight) 5 sets/30 seconds. Very high intensity. 2
-Pause pushups (with clap) 5 sets/10 reps. Very high intensity. 1.5 min rest between sets.
-Chin up test- 5 sets/max. Very high intensity. 1.5 min between sets.
Day 6:
28

Day 7: Active rest.
Warmup Exercises
10 minutes of a dynamic warm-up to get proper blood flow and flexibility to begin
workout
Walking lunge with overhead reach: Step forward in a forward lunge position, maintain a
strong upright core. When all of your weight is on your front foot, bring your arms up
over your head and lean back slightly until you feel a slight stretch in your abdominals.
Repeat this pattern for 20 metres. Jog back to the start.
Image taken from: kumu.brocku.ca
Butt Kicks: As if you were running at a nice steady pace, have the heels of your foot
make contact with your bum to get a stretch in your quadriceps group. (20 metres). Jog
back to the start.
29
Image taken from: running.competitor.com
High Knees: Keep a strong upright posture, run at a slow pace bringing your knees up to
your chest. (20 metres). Jog back to the start.
Image taken from: www.popsugar.com
Arm Circles: Lightly jog swinging your arms in a wide circle motion.
Image taken from: www.projectswole.com
Inchworms: Down on all 4s, in a crawling motion propel your body down the field
engaging your core, keeping strong neutral wrists while firing your glutes. (20 metres).
Jog back to the start.
30
Image taken from: www.hookedoniron.com
Side Shuffle Left/Right: Keeping a strong stable core, keep your arms at 90 degrees to
your side, and in a quick feet motion shuffle down the track. (20 metres). Jog back to the
start.
Image taken from: www.skinnymom.com
Carioca Right/Left: In a quick feet motion, do the carioca shuffle, rotating which foot
goes in front and behind. Watch your balance keeping a strong upright posture. Jog back
to the start.
Image taken from: www.active.com

31
Spiderman Stretch: Slowly lunge forward bringing all of your body weight up next to
your lead knee. Feel a nice stretch in your groin, quadriceps and hamstrings, rotating up
the track for 20 metres. Jog back to the start.
Image taken from: www.catalystathletics.com
Frankenstein walk: Keep a strong upright core. Arms straight ahead bringing your leg up
to your hands, you will feel a nice stretch in your hamstrings. (20 metres). Jog back to the
start.
Image taken from: www.homegym-exercises.com
Static Stretching Cool Down
It is imperative to do these stretches while the body is still warm after exercise. Cool
down on a bike for 5 minutes. Slowly take the muscles to their end range of motion. You
want to feel a light resistance with no pain. Hold the stretch and do not bounce. Hold
each stretch for 20 seconds and repeat 3 times.
Quadriceps stretch:
32
Image taken from: www.sportsinjuryclinic.net
Hamstring stretch:
Image taken from: www.popsugar.com
Calf stretch:
Tricep stretch:
Image taken from: uoow.dromiab.top
Lumbar spine lateral flexors:

33
Image taken from: www.staffordshireliving.co.uk
Hip Flexors:
Image taken from: www.bodybuilding.com
Groin:
Image taken from: www.teachpe.com
Glutes/Hip external rotators:
Image taken from: www.defrancostraining.com
Exercise Guide in Alphabetical Order

34
Agility box crossover: Arrange hurdles one feet high in a box formation, 4 feet by 4 feet.
Stand outside of the box and use a carioca movement (front foot over back) to bring your
outside foot into the box. Than uncross your feet bringing your crossed foot to the other
side of the box and bring your feet together. Than the motion reverses and you cross
again, but instead of uncrossing the other side, bring your other foot outside the rear of
the box. Your weight should shift from inside the box to outside the box, and when you
bring your feet together, plant your feet to sprint out of the opposite side of the box. Try
to improve each time.
Image taken from: http://www.hockeyeasternontario.ca/
Around the box: Place 4 pylons in a box shape 15 feet apart from each other. Have the
athlete in a ready stance with knees slightly bent, one elbow forward, the other backward.
Sprint to the first pylon, than do the carioca to the right from pylon 2 to 3, back pedal
from marker 3 to 4, than sprint to the left back to the first pylon.
Image taken from: topendsports.com
Bench press: Get the athlete lying supine on the bench with an arch in their mid back.
With their arms a little wider than shoulder width, get them to lower the bar to the point it
touches their chest at around nipple level. Can also be done as a "chest press" using
dumbbells.
35
Image taken from: mensfitness.com
Bench Press (Incline): Same movement as the bench press, the difference is that the back
part of the bench is put up to around a 45 degree angle. Can also be done with dumbbells.
Image taken from: coachfong.wordpress.com
Bicep Curls: Standing upright using dumbbells or a barbell, engage the core and bring
your hand to your shoulder by flexing at the elbow, and the finish the movement by
extending the elbow all in a controlled manner. Keep the arms parallel to the body. Can
be done with palms facing forward (supinated), facing your body (neutral), or facing
backwards (pronated). This exercise can also be done using the hammer curl movement.
Have palms facing toward the body, bringing the weight all the way up keeping the
hammer grip.
Image taken fom: fitstream.com
Box Jumps: Place 8 wooden boxes approximately 2 to 3 feet high, and have them
separated by 2 meters. Starting position is about half a meter from the first box. Have the
athlete in a slight knee bend and slight hinge at the hips. Using your arms as momentum,
swing them in a coordinated manner while jumping (exploding) onto the box.
Immediately explode as high and as far as possible going through the 8 boxes.
36
Image taken from: www.muscleandfitness.com
Burpees: Begin standing feet shoulder width apart, drop down to the floor and quickly
into a push up position, than bring you hands and feet together and explode up through
your legs as high as you can.
Image taken from: www.colleteletteiri.com
Chin up test: Using an elevated bar, grip the bar with palms facing you and extend your
arms. Pull your chin just above the bar, than slowly return to neutral position. Do your
max.
Image taken from: listsforall.com

37
Clams: As in the picture, hold at the top for 3 seconds. Hold glutes and lateral chain tight.
Deadlift: With the athlete beginning at the bottom getting ready to pick up the bar, make
sure their beginning stance would be the same as if they were down in the squat position
(knees behind toes, push up from mid foot, straight back). Hand grip should be just a
little wider than shoulders, have the athlete begin to push up while reminding them to
engage core and to keep from rounding the back. The final position should be with their
body nice and straight with their back in a little extension and in a bit of a shrug.
Image taken from: www.mensfitness.com
Good Mornings: Have the barbell on your back as if you were about to do a squat. Bend
your knees slightly, kick your butt back, and bend forward at the hips. When coming back
up, engage your glutes and pull back up, making sure to hinge at the hips.
Image taken from: snzv.dromhjd.top

38
Glute bridges: As you come up through the motion, powerfully contract your gluteal
muscles and hold at the top.
Hamstring Curls: This exercise can either be done in a prone lying position or in a seated
position. All the athlete has to do is bring their heels to their butt (flex at the knee) in
either position.
Image taken from: www.painscience.com
Hanging Straight Leg Raise: Using a chin up/pull up bar and using any grip that is
comfortable, hang from the bar with your body relaxed with a bit of flexion in the arms.
Begin to lift your legs (flexing at the hips) in a controlled manner. An easier alternative is
to just lift your legs with your knees bent.
Image taken from: www.womenshealthsa.co.za

39
Hanging Semi-Circles: An upgrade move from the hanging straight leg raise. Athlete will
be hanging from a bar with their legs raised to around head level. When the athletes legs
are up, they will then twist so that their legs go from side to side in a semi circle.
Image taken from: www.thebodyweightfiles.com
Hyperextensions: Using a hyperextension bench, athlete will hook their feet under the
supports, place their hands either on the back of their head or across their chest (can use
weight plates for across the chest) and will bend at the hip and pull back up.
Image taken from: www.building-muscle101.com
Hockey lunges: Have the athlete holding onto an Olympic bar behind their head sitting
just above their shoulder blades. With a slight bend at the knees and a tight core, stride
out at a 45 degree angle (similar to push off on ice), when landing the foot should be in
line with the leg to avoid injury. In a controlled manner bend knee to approximately 90
degrees. The athlete will than lift off his back foot bringing it forward, than do the same
motion to the other side in a nice controlled movement.
40
Image taken form: www.stack.com
Incline bench press: Same movement as the bench press, the difference is that the back
part of the bench is put up to around a 45 degree angle. Can also be done with dumbbells.
Image taken from: www.coachfong.wordpress.com
Jack-knives: While laying supine on the floor, instruct the athlete to essentially fold their
body in half at the hips so that they touch their hands to their shins, in the air, while their
butt remains on the floor. When they touch their hands and shins together, their legs
should be around 70- 80 degrees off of the floor.
Image taken from: www.peakfatlossandfitness.com

41
Knee Extensions: In a seated position, perform the exact opposite movement as the
hamstring curl (start at the bottom and extend at the knee).
Image taken from: wwwevolvingpt.wordpress.com
Ladder crossovers: Drill requires a floor ladder. Start beside the first box, step into the
first box with your outside foot, crossing your body. Next, bring your crossed foot to the
other side of the box and bring your feet together on the other side. Repeat the steps
alternating your feet until you reach the end of the ladder.
Image taken from: www.hockeyschoolonline.com
Lat pulldown: Using the machine, have the athlete sit and reach up with their arms at the
very ends of the pulldown bar. Get the athlete to then pull down using their lats and get
them to touch the bar to the chest. Have the athlete go back up and do this all in a
controlled manner.
42
Image taken from: www.myfit.ca
Leg Press: Place the athlete in the leg press machine and adjust the seat accordingly so
that the athlete can go through their full range doing this exercise. Make sure that their
feet are about shoulder distance apart. Instruct them to push the weight out using their
mid-foot extending at the knee just before locking out.
Image taken from: physicalliving.com
Lunges/Reverse Lunges: While holding dumbbells in either hand, or placing a barbell

across their back, have the athlete standing straight to start. Have athlete step forward
making a triangle between the ground and their legs. Get them to bend at both knees so
that the front knee lowers and the back one comes about six inches from the floor. Push
up with the front foot so that they are back in the starting position and do the same
movements with the other leg. Athlete can do this statically or they can do walking
lunges. The reverse lunge is almost the same, with the difference being that the athlete
steps back instead.
Image taken from: exercise.about.com

43
Medicine ball jump squats: Start with feet shoulder width apart with knees bent holding
onto a medicine ball above your head. Squat down to at least 90 degrees of knee flexion,
than blast up through your heels jumping as high as you can.
Image taken from: www.menshealth.co.uk
Medicine ball overhead twists: Start in the pike or V position with your heels off of the
ground, holding the medicine ball over your head. Rotate the medicine ball from side to
side without it hitting the floor. Very important to keep a strong stable core.
Military press: Standing straight up, hold the bar a little more than shoulder width apart
as the bar rests on your front shoulders. Explode the weight upwards, hold at the top, than
slowly return to starting position.
Image taken from: www.rippednaturally.com

44
One arm DB row: Using the bench, get the athlete to place their arm and leg on one side
of their body so it is upon the bench while the opposite leg is placed behind for balance
and the opposite arm prepares for the lift. The athlete should then begin to lift the weight
so that their humerus comes parallel with the body.
Image taken from: www.bodybuilding-wizard.com
One leg squat box jump: This drill requires a 2 foot platform. Standing on one leg, squat
jump onto the platform and hold, jump down, hold, and repeat. (For full squatting
instructions see squat).
Image taken from: brashfitness.com
Pause Push-ups: Start in a push-up position, when you reach the bottom phase, pause for
3 seconds before returning to the starting position. This can also be done with a clap at
the top.
Image taken from: www.menshealth.com

45
Plyometric Sit-Up: Have the athlete lying on their back with legs slightly flexed. Have a
partner (if available) stand with their feet on opposite sides of the athletes head while he
grabs a hold of the partners ankles. The athlete will bring his legs up toward his partner
who will thrust his legs back to the ground. Using core strength do not let feet touch the
ground, and than swing the legs back up.
Image taken from: www.blufftontoday.com
Pyramid sprints: In order to complete this drill you will need a wide open field. The first
part of the drill requires a sprint for 100 metres, than a jog for 100 metres, and walk for
200 metres. Once you have made it around the track, start again sprinting 200 metres,
jogging for 100 metres, walk for 100 metres. The third part, sprint for 300 metres, jog for
100 metres, sprint for 200 metres, jog for 100 metres, walk for 200 metres. Last part,
sprint 100 metres, jog for 100 metres, walk for 200 metres. Try to improve each week.
Image taken from: http://www.hockeyeasternontario.ca/
Rear deltoid lateral raises: Hinge at the hips so you are close to 90 degrees. Hold
dumbells palms facing in at your shins. Hold this posture tight and raise the weight up
laterally keeping strong wrists. Hold at the top, and return to starting position.
46
Image taken from: www.muscleandperformance.com
Russian twists: While seated on the floor, raise your feet up so that your whole body is in
a V position. While in this position, clasp your hands together and touch the floor on
either side of your body. A touch left and right is one rep. Progress to heavier medicine
balls.
Image taken from: www.watchfit.com
Scapular Setting (T's,Y's,L's,W's): For these exercises, have the athlete lying prone on a
bench. For T's, the athletes arms will start by hanging of either side of the bench. With
weights in their hands, they will life their arms until they are perpendicular with the floor.
At this position, the palms of the floor should be facing the ground. Y's will basically be
the same but the angle of the shoulder will be around 45 degrees. Palms should be facing
inward through the motion. For L's, position the upper arm parallel to the body while the
lower arm performs external rotation. Lastly, for W's, Have the upper arm at a 45 degree
angle with the body and the lower arm in a 45 degree angle with the upper arm and get
the athlete to lift their arms (externally rotate) in the position.
Image taken from: www.healthfxtoronto.com

47
Seated Row: Starting position sitting facing the machine. Place feet on the foot pad, while
keeping the torso perpendicular to the floor. Have a slight bend in your knees, than grasp
the handle with the closed grip position. Stabilize core and do not lean back. Pull the
handle to your upper abdomen area, while keeping elbows tightly again your ribs. Slowly
let bar move back in a slow and controlled motion.
Image taken from: www.myfit.ca
Shoulder press: In a standing position, get the athlete to get in a functional stance, have
them engage their core, and prepare them to lift the weights. The humerus should be
parallel with the floor, while the elbow should be bent to a 90 degree angle. Instruct the
athlete to push their hands up into the air, almost as if their arms were a pincer (so that
they do not lock out their arms at the end of the movement).
Image taken from: www.build-muscle-101.com
Side slide: Athlete will stand on a sliding board with pads on each side far enough to
push off from one side, and slide to the other side. Athlete will slightly bend their knees
keeping a strong neutral posture, with arms bent to 90 degrees. He will than explode off
from one leg, as if performing a hockey stride, than stopping on the other side, and
repeating the movement. Athlete will need to focus on balance while getting into a nice
rhythm.
48
Image taken from: www.altfitness.about.com
Skater squats: Start standing with feet together. Extend a leg behind you at a 45 degree
angle to end in a lunge position. Hold, return to start position and extend with the other
leg. (20 metres down track. Explode through the movement)
Image taken from: www.entrainement-sportif.fr
Skate stride jump: Have 2 lines of tape going down 30 meters separated by 1.5 meters.
The athlete will start in a skating position and will forcefully jump 45 degree angle, land
on the other foot, and explode again until you get the finish.
Image taken from: www.planethockey.com

49
Side Planks: Begin on your side with your weight on your elbow and lower leg. Extend
your other arm out so that you make a T. Keeping your core straight and tight with your
feet on top of each other. Hold this position for the time required, than switch sides.
Image taken from: www.coachmag.co.uk
Skull Crusher: Can be done with a straight bar or EZ curl bar, lay supine on a bench.
Extend arms into the air holding the bar so that your arms are 90 degrees to your body.
Initiate the move by keeping you upper arms straight and bending at the elbows so that
the bar comes towards your head. Finish the move by extending at the elbows. Keep
upper arms straight the whole time and make sure to move the bar in a controlled manner.
Image taken from: www.menshealth.co.uk
Squat: Have the athlete standing with their feet a little more than shoulder width apart.
Have the athlete bend at the knees a little past 90 degrees and hinge at the hips. Make
sure the back is in a nice straight line from the head to the butt, and that knees are behind
toes. Feet can be a little externally rotated, and knees are allowed to open up a little bit
(open up the hips). When pushing up, make sure to push from the heel to the mid foot.
For the back squat, place the bar along the rear deltoids around the levels of C7 and T1.
For front squat, place the bar along the anterior deltoids and upper chest and either cross
your arms or bend them to hold the bar.
50
Image taken from: www.bodybuilding.com
Stair Climbs: Straight forward. Sprint up a set of stairs, preferably stairs from an arena or
stadium, and walk back down.
Image taken from: www.livestrong.com
Step ups: Athlete will stand facing a bench with arms at 90 degrees to his sides. He will
than step up with one leg onto a bench, keeping a strong neutral posture. Than bring the
other leg on top to a standing position on bench. Than do the reverse coming back to
starting position.
Image taken from: www.builtlean.com
Tight turns: Have 4 pylons in a square separated by 30 feet. In a ready sprinting stance,
explode forward to the first pylon, than make a quick turn and back peddle diagonally
toward pylon 4, another quick turn and sprint to pylon 3, around and sprint to the starting
position.
51
Image taken from: www.stack.com
Tire flips: Almost the exact same movement as the deadlift, the difference being using a
supinated grip and exploding to flip the tire. This is a more functional movement useful
for all kinds of sport related needs.
Image taken from: www.indianworkouts.com
Tire smash with sledgehammer: Standing next to a large tire, have the athlete hold the
sledgehammer with a grip where one hand is at the bottom of the handle and the other is
at about three quarters of the way up. Get them in a split stance position, bring the
sledgehammer around their back, over their head, and bring it down onto the tire. The top
hand should move to the top of the sledgehammer and then come all the way down. The
final hand position should be that both of the athletes hands are together. They have to
make sure to resist the sledgehammer from bouncing as best as they can.
Image taken from: www.austereathlete.com
Tricep dips: The athlete should begin by positioning themselves so that their arms are
behind their back, their feet straight out in front of them, and their hands on the bench
52
with their fingers facing forward. Get the athlete to bend at the elbow so the elbows
project backwards. Finish the move by pushing up.
Image taken from: www.thepageantplanet.com
Triceps extensions: Get the athlete to keep their legs together, bend their legs slightly, and
bend forwards at the hips, while maintaining a neutral posture. With dumbbells in both
hands, make sure the athletes humerus' are just above their body. Finish the move by
extending at the elbow, straightening the arm. This exercise can be done with a neutral,
pronated, or supinated grip.
Image taken from: www.skinnymom.com
Upright row: Standing straight up holding a barbell, hold bar at waist length with hands
20 cm apart. Have a shoulder width stance with knees slightly flexed, with elbows
pointed outward. Pull the bar up towards your chin keeping bar tight to torso. At the top
position the elbows are above the wrists. Slowly lower bar to neutral position.
Image taken from: workoutlabs.com

53
Walking lunges: Keep an upright posture, push off your back foot to propel you forward.
Image taken from: www.popworkouts.com
Weighted leg raises: Position the athlete on a bench so that their bum is at the end of it.
Have them place their legs out straight in front of them and place a dumbbell between
their ankles and get them to lift their legs up. Have the athlete holding either side of the
bench to keep their balance.
Image taken from: www.fitnessrxformen.com
Weight plate stick-handling: Have the athlete standing upright with knees slightly flexed,
hold a hockey stick upside down, placing the end of the stick in the middle hole of an
Olympic plate. Slowly move the plate through a wide figure 8 movement, than move the
plate left to right, alternating patterns.
Image taken from: www.howtohockey.com

54
Weighted tuck jumps: Using a weighted vest, have the athlete with their feet shoulder
width apart, a slight bend in their knee, and their hands in front of their body. They
should then proceed to jump up and tuck their knees to their chest while in mid-air. When
landing, they should go back into that mini squat position(picture shows the position
without the weight). Beginning of program do not use vest.
Image taken from: www.menshealth.com.sg
Wrist curl: Have the athlete sitting on the end of a bench holding an Olympic bar in an
open grip (supinated) with hands 20 to 30 cm apart. Have feet flat on the floor with a
slight lean forward. Position elbows and forearms on the athletes thighs. Slowly lower
the weight by extending the wrists allowing the weight to move down, allow the bar to
slowly move down to the ends of the fingers, than curl the bar up to starting position.
Image taken from: www.buildingmuscle-101.com
Wrist extension: Same as the exercise above, except hold the bar in a closed (pronated)
grip. Start with the weight in hand with wrists fully flexed. Lift the weight up keeping
elbows and forearms on the athletes thighs, than allow the weight to slowly return to
starting position.

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12 Week Conditioning Program

Mar 24, 2016

Therapeutic Exercise 2 - 12 week Conditioning Program Hockey

Postural exam and suspected common conditions:

Strength and power for selected muscle groups:

Body composition tests:

Standing Height: measured to the nearest 0.2cm.

Sport Specific Tests:

Healthy food choices:

-French toast with fruit and yogurt

Taken from: https://www.hayleywickenheiser.com/news/episode-1-pre-game-meals-for-

Additional carbs should be consumed 2 hours post game:

Snack options for on the road:

(peak performance) http://www.peakperformance.ca/tipsandtools/powerfuel_hockey.php

Eating on the road: Healthy options

Sodium is a common ingredient in prepared food, especially in a fast food environment.

1 Day Return to Play (hip flexor strain)

Dynamic workout (as above warm-up)

-Dynamic warm up for 10 minutes

-Dynamic warm up for 10 minutes

-Dynamic warm up for 10 minutes

-Dynamic warm up for 10 minutes

Day 5: Active rest. Yoga

-Dynamic warm up for 10 minutes

Day 7: Active rest.

-Dynamic warm up for 10 minutes

-Dynamic warm up for 10 minutes

-20 min riding on bike at medium intensity.

-Dynamic warm up for 10 minutes

Day 4: Active rest. Yoga

-Dynamic warm up for 10 minutes

- Dynamic warm up for 10 minutes

Day 7: Active rest.

-Dynamic warm up for 10 minutes

-Dynamic warm up for 10 minutes

-Dynamic warm up for 10 minutes

Day 4: Active rest. Yoga

-Dynamic warm up for 10 minutes

- Dynamic warm up for 10 minutes

Day 7: Active rest.

-Dynamic warm up for 10 minutes

-Dynamic warm up for 10 minutes

-Dynamic warm up for 10 minutes

Day 4: Active rest. Yoga

-Dynamic warm up for 10 minutes

-Dynamic warm up for 10 minutes

-Burpees. 3 sets/15 reps. Low/Medium intensity. 1 min rest between sets.

Day 7: Active rest.

-Dynamic warm up for 10 minutes

-Dynamic warm up for 10 minutes

-Dynamic warm up for 10 minutes

Active rest. Yoga

-Dynamic warm up for 10 minutes

-Dynamic warm up for 10 minutes

Day 7: Active rest.

-Dynamic warm up for 10 minutes

-Dynamic warm up for 10 minutes

-Dynamic warm up for 10 minutes

Day 4: Active rest. Yoga

-Dynamic warm up for 10 minutes

-Dynamic warm up for 10 minutes

-Static stretching routine.