DAILY WORKOUT SCHEDULE
Tap a day to see your workout. Tap any exercise card to expand it and see the full instructions, equipment needed, and proper form.
"Be fearless in the pursuit of what sets your soul on fire."
Explosive Starts & Full Body
Jump rope + power development + lateral strength + upper body + core + stickhandling & shooting
WARM-UP (Do This First!)
Jump Rope
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WHY THIS MATTERS FOR HOCKEY
End-of-week foot speed work. Push yourself with more advanced patterns — double-unders, high knees, and sprint intervals.
Equipment: Jump rope
Location: Functional Training / Turf Area
HOW TO DO IT
Set 1: Basic jumps with high knees mixed in. Set 2: Alternate single-leg hops (switch every 10 jumps). Set 3: Sprint intervals — go max speed for 20 seconds, easy pace for 10 seconds, repeat. Finish strong!
Box Jumps
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WHY THIS MATTERS FOR HOCKEY
Explosive vertical power and fast-twitch muscle activation. Trains the explosive hip and knee extension needed for powerful skating starts.
Equipment: Plyo box (12-20 inch height)
Location: Functional Training / Turf Area
HOW TO DO IT
Stand facing the box with feet shoulder-width apart. Swing your arms back, then explosively jump onto the box, landing softly with both feet on top. Stand up fully, then step down (don't jump down). Focus on landing quietly — soft landings mean you're absorbing force properly.
Broad Jumps
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WHY THIS MATTERS FOR HOCKEY
Forward acceleration and starting speed. Trains the explosive hip extension needed for quick first steps on the ice.
Equipment: Open turf space
Location: Functional Training / Turf Area
HOW TO DO IT
Start with your feet shoulder-width apart, hinge at the hips, and swing your arms back to build momentum. Explosively jump forward by extending your hips, knees, and ankles simultaneously while swinging your arms forward. Land softly on both feet with your knees bent to absorb the impact.
Cossack Squat (Lateral Lunge)
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WHY THIS MATTERS FOR HOCKEY
Groin flexibility and lateral strength. This is a lunge variation (not a traditional squat) that builds the adductor strength needed for strong crossovers.
Equipment: Bodyweight or light kettlebell
Location: Turf or Free Weight Area
HOW TO DO IT
Stand with your feet significantly wider than shoulder-width apart. Shift your weight to one side, bending that knee deeply while keeping the opposite leg straight with toes pointing upward. Press through the heel of the bent leg to return to the starting position.
Peterson Step Down
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WHY THIS MATTERS FOR HOCKEY
VMO (inner quad) strength for knee stability and strong edges. This exercise directly strengthens the muscles that keep your knees healthy and your edges sharp.
Equipment: Small plyo box or aerobic step
Location: Functional Area
HOW TO DO IT
Stand on a small step or weight plate with one foot, keeping most of your weight on the heel. Lower your opposite heel towards the ground by bending the knee of the working leg while keeping the non-working foot dorsiflexed (toes up). Push through the heel of the working leg to return to the starting position.
Leg Press Machine
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WHY THIS MATTERS FOR HOCKEY
Heavy leg work to finish the week strong. Builds the raw leg strength that translates to powerful skating strides.
Equipment: Life Fitness or Hammer Strength Leg Press
Location: Machine Area
HOW TO DO IT
Sit in the leg press with your back flat against the pad and feet shoulder-width apart on the platform. Lower the platform by bending your knees to about 90 degrees, then press through your heels to extend your legs without locking your knees at the top.
Alternating Dumbbell Chest Press
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WHY THIS MATTERS FOR HOCKEY
Core engagement while pushing — mimics the unilateral demands of on-ice battles where you're pushing with one arm while stabilizing with the other.
Equipment: Flat bench and dumbbells
Location: Free Weight / Bench Area
HOW TO DO IT
Lie flat on a bench holding two dumbbells over your chest. Lower one dumbbell slowly while keeping the other extended, then press it back up. Alternate arms for each rep, maintaining a stable core and keeping your feet flat on the floor.
Cable Face Pulls
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WHY THIS MATTERS FOR HOCKEY
Rear delt and rotator cuff health. Counteracts the forward-rounded posture from skating and prevents shoulder injuries.
Equipment: Cable machine set to face height with rope attachment
Location: Cable Area
HOW TO DO IT
Set the cable pulley to face height and attach a rope handle. Grab the rope with an overhand grip, step back to create tension, and pull the rope towards your face, flaring your elbows out and squeezing your shoulder blades together. Keep your chest up and avoid leaning back.
Dumbbell Bicep Curls
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WHY THIS MATTERS FOR HOCKEY
Arm strength for stick handling, shooting, and winning puck battles along the boards.
Equipment: Dumbbells (10-20 lbs)
Location: Free Weight Area
HOW TO DO IT
Stand with feet hip-width apart, holding a dumbbell in each hand with palms facing forward. Curl the weights up toward your shoulders by bending at the elbows, keeping your upper arms stationary. Squeeze at the top, then lower slowly under control.
Lat Pulldown (Close Grip)
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WHY THIS MATTERS FOR HOCKEY
Close-grip lat pulldown targets the lower lats and builds the pulling strength needed for powerful stick checks and puck protection.
Equipment: Lat Pulldown machine with V-grip or close-grip handle
Location: Machine Area
HOW TO DO IT
Attach a V-grip or close-grip handle to the lat pulldown. Sit with your thighs locked under the pads. Pull the handle down to your upper chest, squeezing your lats and keeping your elbows close to your body. Return the handle up with control. Keep your torso upright — don't lean back excessively.
Machine Rear Delt Fly (Reverse Pec Deck)
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WATCH: Proper Form Demo
WHY THIS MATTERS FOR HOCKEY
Rear delt and upper back strength for balanced shoulders and injury prevention. Counteracts the forward-rounded posture from hours of skating.
Equipment: Pec Deck / Rear Delt Fly Machine
Location: Machine Area
HOW TO DO IT
Sit facing the machine pad with your chest against it. Grip the handles with palms facing down. With a slight bend in your elbows, push the handles apart by squeezing your shoulder blades together. Hold for a second, then return slowly.
Dumbbell Wrist Curls
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WHY THIS MATTERS FOR HOCKEY
End-of-week forearm work to build the wrist strength that powers your shots and stickhandling all weekend.
Equipment: Light dumbbells (5-15 lbs)
Location: Free Weight Area
HOW TO DO IT
Sit on a bench with your forearms resting on your thighs, wrists hanging just past your knees. Palms up — curl the weight up by bending at the wrist, squeeze, lower slowly. Then flip palms down and repeat. Keep the movement controlled.
Suitcase Carry
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WHY THIS MATTERS FOR HOCKEY
Core stability and grip strength. Trains your body to resist lateral flexion — essential for maintaining balance through contact on the ice.
Equipment: One heavy dumbbell or kettlebell
Location: Turf or Walking Area
HOW TO DO IT
Stand tall with your shoulders back and down while holding a heavy weight in one hand, just like a suitcase. Engage your core to prevent your torso from leaning toward the weighted side. Walk forward with slow, controlled steps, maintaining an upright posture throughout.
Cable Woodchop
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WATCH: Proper Form Demo
WHY THIS MATTERS FOR HOCKEY
Rotational core power for shot power and body checks. Builds the explosive torso rotation that generates slap shot and wrist shot power.
Equipment: Cable machine with rope or D-handle attachment
Location: Cable Area
HOW TO DO IT
Set the cable to the highest position. Stand sideways to the machine with feet shoulder-width apart. Grab the handle with both hands and pull it diagonally across your body from high to low, rotating your torso and hips. Control the return. The power comes from your core rotation, not your arms.
Figure 8 + Toe Drag Combo
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WATCH: Proper Form Demo
WHY THIS MATTERS FOR HOCKEY
Combining figure 8s with toe drags builds the ability to chain moves together — just like in a game when you need to deke past multiple defenders.
Equipment: Stick + golf ball or green biscuit + 2 cones/objects
Location: Home / Garage / Basement
HOW TO DO IT
Set up two cones. Do a figure 8 around them, but at each cone add a toe drag before continuing. This forces you to transition between different stickhandling moves smoothly. Keep your head up and try to increase speed each set.
One-Timer Practice
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WATCH: Proper Form Demo
WHY THIS MATTERS FOR HOCKEY
The one-timer is one of the hardest shots to master but one of the most effective in games. It requires timing, hand-eye coordination, and proper weight transfer.
Equipment: Stick + pucks + shooting pad + net + rebounder or wall
Location: Garage / Driveway / Backyard
HOW TO DO IT
Use a rebounder or wall to pass the puck to yourself, then shoot it in one motion without stopping it first. Focus on timing — open your blade to receive the pass and immediately transfer into the shot. Start slow and build up speed. Keep your bottom hand firm and top hand loose.
Wrist Shot — Accuracy Challenge
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WATCH: Proper Form Demo
WHY THIS MATTERS FOR HOCKEY
End the week with a shooting accuracy challenge. Track your score and try to beat it each week. This builds competitive focus under fatigue.
Equipment: Stick + pucks + shooting pad + net with targets
Location: Garage / Driveway / Backyard
HOW TO DO IT
Set up 4 targets in the corners of the net. Take 10 shots per set, aiming for a different corner each time. Score 1 point for hitting the target, 2 points for knocking it down. Keep a running total and try to beat your best score. Use both wrist shots and snap shots.