Simple Exercise
Standing position
Standing Side Crunch Standing Side Bend Standing Side Bend Abs
Squat Side Kick Finger Tips to Toe Jacks Standing Mountain Climbing
Sitting position
Weekly Off Ice Conditioning
4 Point Cross Run (15 minutes) – x 5 times
From the starting pylon, sprint diagonally across the square, then walk straight across the side of
the square
The walks are your breaks, when you sprint you have to go hard each time
Repeat until you reach the starting pylon – this counts as 1 time (2 diagonals and 2 straights)
Hurdles (15 minutes)
No Description Explanation
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1 High Knees Facing the hurdles, run high knees thru with 1 foot between each hurdle
Attempt to minimize ground contract between hurdles
Do drill three times
2 Lateral Standing with hurdles on left side, laterally step left foot, then right foot over
High Knees each hurdle, bringing knees up each time
Do drill twice facing each way
3 Forward Facing the hurdles, jump quickly over the hurdles
Hops Land softly on both feet & minimize ground contract between hurdles
Do drill three times
4 Forward Facing the hurdles, jump quickly over the hurdles with one foot
Hops Land softly on the jumping foot & minimize ground contract between hurdles
(Single Leg) Do drill twice on each leg
5 Lateral Standing with hurdles on left side, jump over the hurdles with both feet
Hops Land softly on both feet & minimize ground contract between hurdles
Do drill twice facing each way
6 Lateral Standing with hurdles on left side, jump over the hurdles with one foot
Hops Land softly on the jumping foot & minimize ground contract between hurdles
(Single Leg) Do drill twice facing each way
7 Crossover Standing with hurdles on left side, perform a crossover step with the right
Steps foot in front of the left foot over the hurdle
Bring the left foot behind the right foot and over the hurdle
Do drill twice facing each way
Agility Ladder (15 minutes) – 3 times per drill except for drill# 6
Drill# Description Picture/Explanation
1 In In Out Out Lateral
(One Facing Each Side)
2 In In Out Out Forward
3 In In Out Forward
4 Lateral Bounds Same as “In In Out Forward” except instead of stepping
outside the box, you are doing a lateral bound as far
away as possible
Step quickly through the boxes
Land softly on the bounds and hold the landing
5 2 Up 1 Back Start with both feet in front of the first box
Hop forward 2 boxes, then hop back 1 box
Land softly on both feet and attempt to minimize
ground contact
6 2 Up 1 Back (Single Leg) Start with left foot in front of the first box
Hop forward 2 boxes, then hop back 1 box
Land softly on the jumping foot and attempt to
minimize ground contact
Do drill twice on each leg
7 Scissors
8 Crossovers Forward
Regular Circuit (15 minutes)
Sequence Activity Description
1 Squat Jumps (height, then distance) (20 m) x2
2 Squat Jumps (2 forward, 1 back) (20 m) x2
3 Reaction Sprints (forward, backward, forward) (20 m) x4
4 Dips (on bench) (20 reps)
5 Step Ups (single leg on bench) (20 reps each leg)
6 Push Ups (feet on bench) (20 reps)
