Lateral strength is a key component for increasing your speed on the ice. This workout consists of exercises specific for lateral power and speed.
Super Set #1
One Legged Leg Press
4 sets of 10 per leg (10 seconds rest)
Body Weight Cross-Over Step Ups
4 sets of 15 per leg (2 minutes rest)
Super Set #2
Bulgarian Split Squats with Dumbells
3 sets of 10 per leg (10 seconds rest)
Bodyweight Lunges (multi-directional)
3 sets of 5/leg (2 minutes rest)
Full Body Dumbell Side Lateral Throw
3 sets of 8 per side (2 minutes rest)
If you are serious about moving on to AAA or having a chance at Junior A in the next couple years it is imperative that you do dry land exercises in addition to your on ice schedule. This is an easy one to start with and I will release some others that will improve your agility and lateral speed.