Hockey mechanics
Every exercise in the plan, drawn and printable.
Exercises across 17 categories. Each one is a single-page diagram you can print at half-letter size and take to the gym or the driveway. The library keeps growing, and demonstration clips are being filmed and will appear on these same cards.
Warmup
9/9 ready
WarmupSpiderman lunges with rotation
Download the Spiderman lunges with rotation PDFVideo coming soon
WarmupHip circles (fire hydrant motion)
Download the Hip circles (fire hydrant motion) PDFVideo coming soon
Cooldown & Mobility
14/14 ready
Cooldown & MobilityCouch stretch (hip flexor)
Download the Couch stretch (hip flexor) PDFVideo coming soon
Cooldown & MobilityStanding calf stretch (straight leg)
Download the Standing calf stretch (straight leg) PDFVideo coming soon
Cooldown & MobilityStanding soleus stretch (bent knee)
Download the Standing soleus stretch (bent knee) PDFVideo coming soon
Cooldown & MobilityThread the needle (T-spine)
Download the Thread the needle (T-spine) PDFVideo coming soon
Cooldown & MobilityAnkle mobility drill (knee over pinky toe)
Download the Ankle mobility drill (knee over pinky toe) PDFVideo coming soon
Cooldown & MobilityDeep breathing (nasal in, longer exhale)
Download the Deep breathing (nasal in, longer exhale) PDFVideo coming soon
Cooldown & MobilityWalking lunges (slow, mobility-focused)
Download the Walking lunges (slow, mobility-focused) PDFVideo coming soon
Cooldown & MobilityFoam rolling (technique overview)
Download the Foam rolling (technique overview) PDFVideo coming soon
Cooldown & MobilityBanded shoulder dislocates
Download the Banded shoulder dislocates PDFVideo coming soon
Lower Body Power — Bodyweight
6/6 ready
Lower Body Power — BodyweightBulgarian split squat (bodyweight)
Download the Bulgarian split squat (bodyweight) PDFVideo coming soon
Lower Body Power — BodyweightReverse lunge (bodyweight)
Download the Reverse lunge (bodyweight) PDFVideo coming soon
Lower Body Power — BodyweightReverse lunge with 2-second eccentric
Download the Reverse lunge with 2-second eccentric PDFVideo coming soon
Lower Body Power — BodyweightVertical jump (in-place)
Download the Vertical jump (in-place) PDFVideo coming soon
Lower Body Power — BodyweightBroad jump to sprint
Download the Broad jump to sprint PDFVideo coming soon
Lower Body Power — Plate-Loaded
3/3 ready
Lower Body Power — Plate-LoadedHeel-lifted goblet squat (heels on 5 lb plates, 10-20 lb goblet)
Lower Body Power — Plate-LoadedPlate-loaded reverse lunge (goblet hold)
Download the Plate-loaded reverse lunge (goblet hold) PDFVideo coming soon
Lower Body Power — Plate-LoadedBulgarian split squat (goblet, back foot elevated)
Download the Bulgarian split squat (goblet, back foot elevated) PDFVideo coming soon
Plyo Box Work
7/7 ready
Plyo Box WorkBox jump (two-foot, mid-height)
Download the Box jump (two-foot, mid-height) PDFVideo coming soon
Plyo Box WorkBox jump — step down (mechanics — critical)
Download the Box jump — step down (mechanics — critical) PDFVideo coming soon
Plyo Box WorkSingle-leg box jump (low box)
Download the Single-leg box jump (low box) PDFVideo coming soon
Plyo Box WorkDepth drop (step off box, two-foot landing)
Download the Depth drop (step off box, two-foot landing) PDFVideo coming soon
Single-Leg / Leg Drive Chain
8/8 ready
Single-Leg / Leg Drive ChainSingle-leg glute bridge
Download the Single-leg glute bridge PDFVideo coming soon
Single-Leg / Leg Drive ChainSingle-leg glute bridge with hold at top
Download the Single-leg glute bridge with hold at top PDFVideo coming soon
Single-Leg / Leg Drive ChainSingle-leg RDL (bodyweight)
Download the Single-leg RDL (bodyweight) PDFVideo coming soon
Single-Leg / Leg Drive ChainSingle-leg RDL (plate in one hand)
Download the Single-leg RDL (plate in one hand) PDFVideo coming soon
Single-Leg / Leg Drive ChainSkater bound (lateral, single-leg landing)
Download the Skater bound (lateral, single-leg landing) PDFVideo coming soon
Single-Leg / Leg Drive ChainSkater bound with stickhandle overlay
Download the Skater bound with stickhandle overlay PDFVideo coming soon
Single-Leg / Leg Drive ChainSkater bound continuous (no stick between)
Download the Skater bound continuous (no stick between) PDFVideo coming soon
Single-Leg / Leg Drive ChainLateral bound to sprint out
Download the Lateral bound to sprint out PDFVideo coming soon
Ankle & Calf
5/5 ready
Ankle & CalfTibialis raise (bodyweight — seated or standing)
Download the Tibialis raise (bodyweight — seated or standing) PDFVideo coming soon
Ankle & CalfTibialis raise (plate-loaded — plate on top of feet)
Ankle & CalfCalf raise (slow tempo, 3s up / 3s down)
Download the Calf raise (slow tempo, 3s up / 3s down) PDFVideo coming soon
Ankle & CalfPogo hops (in place — for foot speed and ankle stiffness)
Ankle & CalfLine hops (lateral over line)
Download the Line hops (lateral over line) PDFVideo coming soon
Quickness & Foot Speed
6/6 ready
Quickness & Foot SpeedLadder: two feet in each box
Download the Ladder: two feet in each box PDFVideo coming soon
Quickness & Foot SpeedLadder: lateral Ickey shuffle
Download the Ladder: lateral Ickey shuffle PDFVideo coming soon
Quickness & Foot SpeedLadder: two feet in + broad jump exit
Download the Ladder: two feet in + broad jump exit PDFVideo coming soon
Quickness & Foot SpeedLadder: full complexity circuit (combined patterns)
Download the Ladder: full complexity circuit (combined patterns) PDFVideo coming soon
Reactive Agility
6/6 ready
Reactive AgilityPartner tennis ball drops (catch before second bounce)
Reactive Agility4-cone reaction drill (color call)
Download the 4-cone reaction drill (color call) PDFVideo coming soon
Reactive Agility4-cone reaction drill with 2-stimulus overlay (color + direction)
Reactive Agility5-cone reaction drill (plus pattern)
Download the 5-cone reaction drill (plus pattern) PDFVideo coming soon
Reactive AgilityReactive T-drill (visual cue, no verbal)
Download the Reactive T-drill (visual cue, no verbal) PDFVideo coming soon
Reactive AgilityBroad jump + stick reception (catch ball after landing)
Speed & Change of Direction
9/9 ready
Speed & Change of DirectionSprint start (10 yards)
Download the Sprint start (10 yards) PDFVideo coming soon
Speed & Change of DirectionPogo hops → sprint transition
Download the Pogo hops → sprint transition PDFVideo coming soon
Speed & Change of DirectionReaction sprint start (on clap or color call)
Download the Reaction sprint start (on clap or color call) PDFVideo coming soon
Speed & Change of Direction5-10-5 shuttle (pro agility)
Download the 5-10-5 shuttle (pro agility) PDFVideo coming soon
Speed & Change of DirectionT-drill (5 yards each direction)
Download the T-drill (5 yards each direction) PDFVideo coming soon
Speed & Change of DirectionT-drill with stickhandling
Download the T-drill with stickhandling PDFVideo coming soon
Speed & Change of DirectionLateral shuffle to sprint
Download the Lateral shuffle to sprint PDFVideo coming soon
Speed & Change of DirectionBroad jump → lateral bound → sprint combo
Download the Broad jump → lateral bound → sprint combo PDFVideo coming soon
Speed & Change of DirectionSprint-stop-backpedal-sprint (tryout movement sim)
Download the Sprint-stop-backpedal-sprint (tryout movement sim) PDFVideo coming soon
Conditioning
8/8 ready
ConditioningSteady-state cardio — bike (conversational pace)
Download the Steady-state cardio — bike (conversational pace) PDFVideo coming soon
ConditioningSteady-state cardio — running (conversational pace)
Download the Steady-state cardio — running (conversational pace) PDFVideo coming soon
ConditioningSteady-state cardio — continuous skating
Download the Steady-state cardio — continuous skating PDFVideo coming soon
ConditioningShift-simulation intervals — bike sprint format
Download the Shift-simulation intervals — bike sprint format PDFVideo coming soon
ConditioningShift-simulation intervals — hill sprint format
Download the Shift-simulation intervals — hill sprint format PDFVideo coming soon
ConditioningShift-simulation intervals — flat sprint format
Download the Shift-simulation intervals — flat sprint format PDFVideo coming soon
ConditioningMixed-modality circuit — fast feet station (in-place)
ConditioningMixed-modality circuit — general structure
Download the Mixed-modality circuit — general structure PDFVideo coming soon
Core & Anti-Rotation
9/9 ready
Core & Anti-RotationPlank with shoulder tap
Download the Plank with shoulder tap PDFVideo coming soon
Core & Anti-RotationPlank with KB pull-through (uses a KB — sub with plate if no KB)
Core & Anti-RotationOverhead plate march (10 lb, straight arms while walking)
Core & Anti-RotationBanded Pallof press hold (anti-rotation)
Download the Banded Pallof press hold (anti-rotation) PDFVideo coming soon
Core & Anti-RotationBanded Pallof press (dynamic)
Download the Banded Pallof press (dynamic) PDFVideo coming soon
Bands & Accessory Work
0/4 ready — coming this week
- Bands & Accessory Work
Banded monster walks (glute activation)
Coming soon - Bands & Accessory Work
Banded stride extensions (skating stride recovery)
Coming soon - Bands & Accessory Work
Banded lateral bounds (with waist band)
Coming soon - Bands & Accessory Work
Banded resistance walk (partner anchor — sled push sub)
Coming soon
Stickhandling Under Load
0/11 ready — coming this week
- Stickhandling Under Load
Banded stance stickhandling (band around knees)
Coming soon - Stickhandling Under Load
Top-hand only stickhandling extensions
Coming soon - Stickhandling Under Load
Balance board stickhandling
Coming soon - Stickhandling Under Load
Balance board stickhandling with verbal recall
Coming soon - Stickhandling Under Load
Balance board stickhandling with eyes up
Coming soon - Stickhandling Under Load
Figure-8 cone drill (eyes up)
Coming soon - Stickhandling Under Load
Wide reach stickhandling
Coming soon - Stickhandling Under Load
Obstacle attack (scattered cones/gloves)
Coming soon - Stickhandling Under Load
Stickhandling + mirror drill
Coming soon - Stickhandling Under Load
Balance board + saucer pass to wall
Coming soon - Stickhandling Under Load
Squat-hold stickhandling
Coming soon
Balance Board (Non-Stickhandling)
0/5 ready — coming this week
- Balance Board (Non-Stickhandling)
Balance board single-leg hold
Coming soon - Balance Board (Non-Stickhandling)
Balance board skater hold (single-leg hockey stance)
Coming soon - Balance Board (Non-Stickhandling)
Balance board reverse lunge hold (back foot on board)
Coming soon - Balance Board (Non-Stickhandling)
Balance board single-leg + ball toss
Coming soon - Balance Board (Non-Stickhandling)
Balance board single-leg + reaction catch
Coming soon
Combination / Integration Movements
0/4 ready — coming this week
- Combination / Integration Movements
Lateral heiden jump with stickhandle
Coming soon - Combination / Integration Movements
Broad jump + lateral bound combo
Coming soon - Combination / Integration Movements
Box depth drop → sprint
Coming soon - Combination / Integration Movements
Shift simulation (fast feet + stickhandle + squat hold)
Coming soon
Advanced / Optional (Week 3-4)
0/6 ready — coming this week
- Advanced / Optional (Week 3-4)
KB Turkish get-up (10 lb)
Coming soon - Advanced / Optional (Week 3-4)
KB windmill (10 lb)
Coming soon - Advanced / Optional (Week 3-4)
KB halos (10 lb)
Coming soon - Advanced / Optional (Week 3-4)
KB single-arm row (20 lb)
Coming soon - Advanced / Optional (Week 3-4)
KB bottoms-up press (10 lb) — Week 2 only
Coming soon - Advanced / Optional (Week 3-4)
KB snatch (10 lb, coach-led — Week 3, optional/skip)
Coming soon