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6 Week Off-Ice Training Program for U12 - U14
Workout
Eyes Closed One Leg Balance With Hockey Stick
Coordination and Reaction
Long Foam Roller Oblique Crunch
Upper Body and Core
Mini Band Overhead Press
Standing Butterfly
Stretching
Forwards & Backwards Bear Crawl
Upper Body and Core
90 90 Rotations With Hip Lift Off (No Hands)
Leg Explosiveness and Strength, Upper Body and Core
Single Leg Hamstring Curl With Long Foam Roller
Upper Body and Core
Dragon Planks
Upper Body and Core
Quadruped Internal & External Rotations
Stretching
Unsupported Hip Airplane - Hands Wide
Leg Explosiveness and Strength, Skating Specific
Lean, Fall & Run
Leg Explosiveness and Strength, Speed and Agility
Star Plank Leg Lift Abduction
Upper Body and Core
Push Up & Accelerate
Speed and Agility
Skater Squat With Slant Board
Leg Explosiveness and Strength, Skating Specific
Inside Knee Down - Turn & Accelerate
Speed and Agility
Slow Burpee
Stretching
Outside Knee Down - Turn & Accelerate
Speed and Agility
Tall Plank T's
Upper Body and Core
Hip Flexion Touch
Stretching, Upper Body and Core
Birddog Y's (Theraband)
Upper Body and Core
Overhead Press With Band Pull Apart (Theraband)
Stretching, Upper Body and Core
Reverse Plank With Leg Lift
Upper Body and Core
In Line Lunge With A Hockey Stick
Leg Explosiveness and Strength
Clams (Hips Flexed)
Stretching, Upper Body and Core
Front Plank With Leg Raise
Upper Body and Core
Floating Skating Strides With Pad
Skating Specific
Ankle Flexions (Off a Floor or Stair)
Leg Explosiveness and Strength
Floor Internal External Rotations at 90 Degrees
Stretching
Quadruped Opposite Arm & Leg Flexions
Upper Body and Core
Close Grip Push Ups
Upper Body and Core
Banded Arnold Press
Upper Body and Core
Kneeling Butterfly
Stretching
Lateral Bear Crawl
Upper Body and Core
Double Leg Hamstring Curl
Upper Body and Core
Evil Clam With Band
Leg Explosiveness and Strength
Star Plank ISO Hold
Upper Body and Core
1 Arm Reaching Deadlift Info Hip Airplane
Leg Explosiveness and Strength, Upper Body and Core
Unsupported Hip Airplane - Hands On Shoulders
Leg Explosiveness and Strength, Upper Body and Core
Floor Angels
Stretching
90 / 90 Hip Rotations No Hands
Stretching, Upper Body and Core
Feet Elevated Push Ups
Upper Body and Core
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