Off Ice Hockey Training

Foundation

  • beginner level
  •  

The primary objectives of the foundation phase are: 1) enhance tri-plane movement ability; 2) build integrated whole body strength; and 3) enhance function for hockey. Movement strategies will target: 1) gait; 2) dynamic one leg balance; 3) 3D hip movement; 4) crossover ability; 5) strength in legs/trunk; 6) hitting/balance; 7) level change ability; 8) sustained body contact ability; 9) hand strength; 10) twist and rotate ability; 11) bending ability; 12) push and pulling ability; and 13) warding ability.

Day 1

This daily workout contains 13 activities, you'll be doing the following activities:

Resistance band bent over row
Sets: 3 Reps: 12

Single leg balance with posterior leg reach and overhead anterior reach
Sets: 3 Reps: 12

Front to back leg swing
Sets: 3 Reps: 12

Side to side leg swings
Sets: 3 Reps: 12

Lateral lunge with SI joint bend
Sets: 3 Reps: 12

Step up
Sets: 3 Reps: 12

Standing dumbbell shoulder press
Sets: 3 Reps: 12

Reverse lateral step reach overhead
Sets: 3 Reps: 12

Standing plank hold cable
Sets: 3 Reps: 12

Single leg balance with overhead arm reach toward stance leg
Sets: 3 Reps: 12

Wall squats with hands on wall
Sets: 3 Reps: 12

Medicine ball chop and lift
Sets: 3 Reps: 12

Turkish get up
Sets: 3 Reps: 12

Day 2

Rest day!

Day 3

This daily workout contains 13 activities, you'll be doing the following activities:

Resistance band bent over row
Sets: 3 Reps: 12

Single leg balance with posterior leg reach and overhead anterior reach
Sets: 3 Reps: 12

Front to back leg swing
Sets: 3 Reps: 12

Side to side leg swings
Sets: 3 Reps: 12

Lateral lunge with SI joint bend
Sets: 3 Reps: 12

Step up
Sets: 3 Reps: 12

Standing dumbbell shoulder press
Sets: 3 Reps: 12

Reverse lateral step reach overhead
Sets: 3 Reps: 12

Standing plank hold cable
Sets: 3 Reps: 12

Single leg balance with overhead arm reach toward stance leg
Sets: 3 Reps: 12

Wall squats with hands on wall
Sets: 3 Reps: 12

Medicine ball chop and lift
Sets: 3 Reps: 12

Turkish get up
Sets: 3 Reps: 12

Day 4

Rest day!

Day 5

This daily workout contains 13 activities, you'll be doing the following activities:

Resistance band bent over row
Sets: 3 Reps: 12

Single leg balance with posterior leg reach and overhead anterior reach
Sets: 3 Reps: 12

Front to back leg swing
Sets: 3 Reps: 12

Side to side leg swings
Sets: 3 Reps: 12

Lateral lunge with SI joint bend
Sets: 3 Reps: 12

Step up
Sets: 3 Reps: 12

Standing dumbbell shoulder press
Sets: 3 Reps: 12

Reverse lateral step reach overhead
Sets: 3 Reps: 12

Standing plank hold cable
Sets: 3 Reps: 12

Single leg balance with overhead arm reach toward stance leg
Sets: 3 Reps: 12

Wall squats with hands on wall
Sets: 3 Reps: 12

Medicine ball chop and lift
Sets: 3 Reps: 12

Turkish get up
Sets: 3 Reps: 12

Day 6

Rest day!

Day 7

Rest day!

About the professional

MJ Johnson

MJ is the founder of Changing Shape. His program has been recommended by Fitness Magazine and other national publications. He is a 20 year plus certified personal trainer and has helped thousands reach their health and fitness goals. While...

Meet the professional

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