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Off-Ice 10 Week Workout Plan

The below 10 week workout schedule is designed to push athletes to build strength, balance, flexibility, agility, coordination, and endurance. The workouts are primarily high-intensity, short rep plyometrics that can be done nearly anywhere.

For optimal results:

  1. Complete the static stretching exercises every day at least once a day in addition to the requested stretching prior to your active and dynamic exercises
  2. Complete one workout a day with at least one day of rest between. Monday-Wednesday-Friday is recommended as it is easy to remember, but whatever works for your schedule.
  3. The reps and sets are a target and designed to push most athletes. If you are struggling to meet the target, adjust your baseline and set the target as a goal to achieve. If the target is easy to meet, add to the reps or sets and use that as your personal baseline.
  4. If this isn’t working for you, please modify or substitute as needed as long as you are still making progress.

RESOURCES AND EXERCISE DESCRIPTIONS:

 

WEEK 1 & 2
WORKOUT AEXERCISEREPSSETSREST
STRETCHING SEQUENCE – 10-20 sec. / stretch
PROGRESSIVE – FORWARD3110 sec/rep
PROGRESSIVE – BACKWARDS3110 sec/rep
PROGRESSIVE – FORWARD/BACKWARD TRANSITION3110 sec/rep
PROGRESSIVE – SHUFFLE3110 sec/rep
OPEN ROTATION STRETCH 15/arm1
BIRD DOG10/side1
SUPERMANS101
FORWARD LUNGE10/leg1
PLANK ROTATION10/side1
WORKOUT BEXERCISEREPSSETSREST
STRETCHING SEQUENCE – 10-20 sec. / stretch
RUN – 1 Mile OR BIKE – 3 Miles
JUMPING JACKS201
T-ROLLS10/side1
1 FOOT SQUATS/SKATER SQUATS10/side1
ARM STABILITY ROTATION10/arm1
ARM STABILITY FLEXION10/arm1
STANDING HIP CIRCLES10/leg1
CRUNCH PYRAMID15-15-30-15-151
WORKOUT CEXERCISEREPSSETSREST
STRETCHING SEQUENCE – 10-20 sec. / stretch
FORWARD – SHUFFLE – FORWARD – SHUFFLE 3110 sec/rep
BACKWARD – FORWARD – BACKWARD – FORWARD3110 sec/rep
SHUFFLE – CROSSOVERS – SHUFFLE – CROSSOVERS3110 sec/rep
BROAD JUMP – SHUFFLE – BROAD JUMP – SHUFFLE3110 sec/rep
FORWARDS WITH TRANSITIONS3110 sec/rep
BACKWARDS WITH TRANSITIONS3110 sec/rep
BIG ARM CIRCLES20/arm1
T-STAND10/side1
PUSH-UPS101
SLOW ICE SKATERS15/leg1
SINGLE LEG CALF RAISES15/leg1

Sprint Intervals

Sprint Intervals, also known as bag sprints and killers among other names, is a classic way to dynamically build conditioning while working in elements of directional change, balance, and strength.

Don’t have cones? That’s okay! Chalk, paint, shoes, gloves, whatever you have on hand is fine! As long as you can mark where your interval points are, you’re good to go!

Below are some easy-to-implement sprint intervals. You can also use these to guide or inspire and build your own.

DIAGRAM KEY:

  • Box size is approximately 8×8
  • Adjust as needed for athlete age, skill, size and/or conditioning
BoxRuns_Key
SprintIntervals_Progressive-Forwards

PROGRESSIVE – FORWARD

  • Always forward
  • Sprint out to the first cone and back to the start
  • Then to the next cone (2) and back to start
  • Repeat to each cone for 4  total progressively longer sprint sets
  • Rest for 15-30 seconds between reps
SprintIntervals_Progressive-Backwards

PROGRESSIVE – BACKWARDS

  • Always backwards
  • Sprint out to the first cone and back to the start
  • Then to the next cone (2) and back to start
  • Repeat to each cone for 4  total progressively longer sprint sets
  • Rest for 15-30 seconds between reps
SprintIntervals_Progressive-F-B

PROGRESSIVE – FORWARD/BACKWARD TRANSITION

  • Forwards on the way out, backwards on the way back
  • Sprint out to the first cone and back to the start
  • Then to the next cone (2) and back to start
  • Repeat to each cone for 4  total progressively longer sprint sets
  • Rest for 15-30 seconds between reps
SprintIntervals_Progressive-Shuffle

PROGRESSIVE – SHUFFLE

  • Shuffle always facing the same direction so you work both sides
  • Shuffle out to the first cone and back to the start
  • Then to the next cone (2) and back to start
  • Repeat to each cone for 4  total progressively longer shuffle sets
  • Rest for 15-30 seconds between reps
SprintIntervals_Progressive-Crossovers

PROGRESSIVE – CROSSOVERS

  • Single direction crossovers facing the same direction so you work both sides
  • Sprint out to the first cone and back to the start
  • Then to the next cone (2) and back to start
  • Repeat to each cone for 4  total progressively longer sprint sets
  • Rest for 15-30 seconds between reps
SprintIntervals_Out2Back1-Forward

OUT 2 BACK 1 – FORWARD

  • Always forward
  • Sprint to first cone and back to start
  • Sprint out two cones and back one
  • Continue till the last cone where you will sprint one cone then all the way back to the start
SprintIntervals_Out2Back1-Backward

OUT 2 BACK 1 – BACKWARD

  • Always backward
  • Sprint to first cone and back to start
  • Sprint out two cones and back one
  • Continue till the last cone where you will sprint one cone then all the way back to the start
SprintIntervals_Out2Back1-F-B

OUT 2 BACK 1 – FORWARD

  • Forward out, backward back
  • Sprint to first cone and back to start
  • Sprint out two cones and back one
  • Continue till the last cone where you will sprint one cone then all the way back to the start
SprintIntervals_Out2Back2-Shuffle

OUT 2 BACK 1 – SHUFFLE

  • Shuffle sideways always facing the same direction so you work both sides
  • Sprint to first cone and back to start
  • Sprint out two cones and back one
  • Continue till the last cone where you will sprint one cone then all the way back to the start
SprintIntervals_Out2Back1-Crossovers

OUT 2 BACK 1 – CROSSOVERS

  • Single direction crossovers always facing the same direction so you work both sides
  • Sprint to first cone and back to start
  • Sprint out two cones and back one
  • Continue till the last cone where you will sprint one cone then all the way back to the start
SprintIntervals_AlternatingBroadJump

BROAD JUMP INTERVAL

  • Broad jump forwards to the first cone
  • Broad jump backwards to the second
  • Forwards to the third
  • Backwards to the fourth
  • Sprint forward back to start

Box Sprints

Box sprints can be a simple but high-result addition to any off-ice workout routine. Combining high intesity bursts with dynamic exercises and/or explosive directional changes allows you to gain muscle and balance while improving cardio.

Don’t have cones? That’s okay! Chalk, paint, shoes, gloves, whatever you have on hand is fine! As long as you can mark where your box points are, you’re good to go!

Below are some easy-to-implement box sprints. You can also use these to guide or inspire and build your own.

DIAGRAM KEY:

  • Box size is approximately 8×8
  • Adjust as needed for athlete age, skill, size and/or conditioning
BoxRuns_Key
BoxRuns_Forward-Shuffle

FORWARD – SHUFFLE – FORWARD – SHUFFLE

  • Spring forward to the cone
  • Shuffle sideways to the next
  • Pivot and sprint down to the 3rd cone
  • Shuffle sideways to the 4th cone
BoxRuns_Backward-Shuffle

BACKWARD – FORWARD – BACKWARD – FORWARD

  • Sprint backward to the first cone
  • Forward to second cone
  • Backward to third cone
  • Forward to the last cone
BoxRuns_Shuffle-Crossovers

SHUFFLE – CROSSOVERS – SHUFFLE – CROSSOVERS

  • Shuffle to first cone
  • Single side crossovers to second
  • Shuffle to third
  • Single side crossovers to the last
BoxRuns_BroadJump-Shuffle

BROAD JUMP – SHUFFLE – BROAD JUMP – SHUFFLE

  • Broad jump to the first cone
  • Shuffle to second cone
  • Broad jump to third cone
  • Shuffle to the last cone
BoxRuns_Forward-Transition

FORWARDS WITH TRANSITIONS

  • Sprint forwards to the inside of the first cone, make a small forward to backward transition, opening up toward the cone to head to the second cone
  • Continue this sprint-transition pattern at cones two and three
  • Finish by sprinting through the last cone, or continuing the pattern for the your set number of reps

NOTE: In this drill we are trying to mimic edge work – getting knees bent, forward on feet, opening hips, and driving in the new direction. So, for example, if you start to the right of the cone you’d take one step to the right, one step backwards, then open to the left and proceed to the next cone. Not make a 360 degree right hand turn.

BoxRuns_Backward-Transition

BACKWARDS WITH TRANSITIONS

  • Sprint backwards to the inside of the first cone, make a small backward to forward transition, driving to then pivoting away from the cone to head to the second cone
  • Continue this sprint-transition pattern at cones two and three
  • Finish by sprinting backwards through the last cone, or continuing the pattern for your set number of reps

NOTE: In this drill we are trying to mimic edge work – getting knees bent, forward on feet, opening hips, and driving in the new direction. So, for example, if you start to the right of the cone, you’d take one step to the left, one step forward, then pivot on your inside (left) foot and proceed backward to the next cone. Do not make a 360-degree turn.

BoxRuns_Forward-Array

FORWARD START-STOP

  • Drill is always facing forwards
  • To the first cone and back to starting cone
  • To the far diagonal cone (2) and back to starting cone
  • To the opposite cone (3) and back to starting cone
BoxRuns_Backward-Array

BACKWARD START-STOP

  • Drill is always facing backwards
  • To the first cone and back to starting cone
  • To the far diagonal cone (2) and back to starting cone
  • To the opposite cone (3) and back to starting cone
BoxRuns_Forward-Backward-Array

FORWARD TO BACKWARD START-STOP

  • Sprint forward to first cone and backward back to the start cone
  • Sprint forward to far diagonal cone (2) and backward to the start cone
  • Sprint forward to the last cone (3) and backward to the start cone
BoxRuns_Shuffle-F-B-Shuffle-Array

FORWARD TO BACKWARD START-STOP

  • Sprint forward to first cone and backward back to the start cone
  • Sprint forward to far diagonal cone (2) and backward to the start cone
  • Sprint forward to the last cone (3) and backward to the start cone
BoxRuns_BroadJump-Forward-X

BROAD JUMP TO FORWARD

  • Broad jump to the first cone
  • Sprint forwards to the diagonal cone (3)
  • Broad jump to the next cone (2)
  • Sprint forwards to the starting cone
BoxRuns_Forward-Crossovers-X

FORWARD TO CROSSOVERS

  • Sprint forward to first cone
  • Single side crossovers to diagonal cone (3)
  • Sprint forwards to next cone (2)
  • Single side crossovers to start cone

Dynamic Exercise Sequence

Dynamic stretching allows the body to actively incorporate controlled movement to extend the range of motion and elongate muscles. Incorporating dynamic stretching with static aids in the progression of flexibility, strength, balance, and overall body well-being.

These stretches can be incorporated with a static stretching sequence, active workout, or both.

  • Stretches should be performed intent and control
  • Focus on a full range of motion
ArmRotation_1
ArmRotation_2

OPEN ROTATION STRETCH

Target Area: Shoulders, biceps, pecs

  • Both arms stretched straight in front of your body with palms together.
  • Slowly rotate one arm open till through the full range of trunk rotation – palm still in the same position – then slowly rotate back in
  • Repeat with other arm

BIG ARM CIRCLES

Target Area: Arms

  • With arms outstretched to each side, slowly draw a big circle with each arm forwards
  • Repeat backwards

JUMPING JACKS

Target Area: Fully body

  • Start with hands at sides and feet together.
  • Jump while spreading legs apart and rotating arms over head.
  • Focus on getting a full range of motion with feet well outside the shoulders and arms fully extended above the head.
Video credit: https://www.youtube.com/watch?v=eB6RBnIKbus

BIRD DOG

Target Area: Quadriceps

  • From hands and knees, lift and extend right arm and left leg at the same time.
  • Alternate sides.
  • Focus on getting your arm and leg in a straight line.
  • ALTERNATIVE: Start from a plank position. Instead of lifting and straightening your leg, bring it into your body while lifting and extending your arm.
Video credit: https://www.youtube.com/watch?v=eB6RBnIKbus

T-STAND

Target Area: Knee, ankle, hips, core

  • Stand on one leg and extend the other. Hinge forward from the “standing” leg keeping extended leg, body and arms all on the same plane. Rotate back to standing.
Video credit: https://www.youtube.com/watch?v=eB6RBnIKbus

T-ROLLS

Target Area: Core

  • From a plank position, rotate trunk and shoulders extending one arm straight up then rotating back down and repeating to the other side.
Video credit: https://www.youtube.com/watch?v=eB6RBnIKbus

SUPERMANS

Target Area: Back, core

  • From belly, lift arms, chest, and legs off the ground a few inches and lower back down with control
  • ALTERNATIVE: These can be done with a time limit. For example, lift & hold for 30 seconds, then release back down.
Video credit: https://www.youtube.com/watch?v=eB6RBnIKbus

PUSH-UPS

Target Area: Shoulders, triceps, core, back

  • From plank position with hands about shoulder with apart, push body up and lower back down.
  • Try to keep body in one uniform plane – not sticking butt up in the air or not getting legs off the ground
  • NOTE: Encourage older players to use this traditional push up. Younger athletes can use a modified push up (knees on ground, feet up, but still keeping butt and back on same plane) with intention to build toward regular push ups.
Video credit: https://www.youtube.com/watch?v=eB6RBnIKbus

1 FOOT SQUATS/SKATER SQUATS

Target Area: Quads, calves, ankles, knees

  • Like a normal squat, but only on one leg.
  • Repeat to other side
Video credit: https://www.youtube.com/watch?v=eB6RBnIKbus

FORWARD & REVERSE LUNGE

Target Area: Quads, hamstrings, calves, hips

  • Step forward and lower knee to ground in a controlled manner then raise up and return foot
  • Repeat to other side.
  • REVERSE VERSION: Instead of stepping forward, step backward.
  • ALTERNATIVE: Can do this as a lunge walk.
  • NOTE: Keep back straight and fairly upright, knee should not extend much over toe, and don’t push off your knee to help you stand back up. To aid in proper form and balance, you can try putting your hands across your chest or behind your head.

SLOW ICE SKATERS

Target Area: Hips, butt, core

  • From a squat position with feet close together, slowly extend right leg out to a toe point (3 count), and slowly recover the foot back in (3 count).
  • Repeat to other side

ARM STABILITY ROTATION

Target Area: Arms

  • Hold hockey stick at very end and hold arm up so it is parallel with the ground. Rotate stick left to right from the wrist/forearm (not shoulder).
  • Repeat with other arm.

ARM STABILITY FLEXION

Target Area: Arms

  • Rotate stick and hold in the middle of the shaft and hold arm up so it is parallel with the ground. Flex wrist up and down in full motion.
  • Repeat with other arm.
Video credit: https://www.youtube.com/watch?v=eB6RBnIKbus

PLANK ROTATION

Target Area: Back, core

  • From a forearm plank position, rotate hips to each side, ensuring a full rotation and keeping arms & feet in contact with the ground
Video credit: https://www.youtube.com/watch?v=eB6RBnIKbus

CALF RAISES

Target Area: Calves

  • Standing on one foot, slowly raise up onto your toes and slowly lower back down.
  • Repeat with other foot.
RegularCrunch
StepCrunch
VCrunch

CRUNCH PYRAMID

Target Area: Core, back

  • This set of crunches works all aspects of your central core muscles and your back.
  • Crunches are differentiated from a sit-up by a smaller lift (just the shoulders up, not the whole body) and tightening/contracting the core muscles
  • In this set you will do one designated set of regular crunches, one set of step (aka 90/90) crunches, one set of V or 90 crunches, another set of step, and finish with one more set of regular crunches.

STANDING HIP CIRCLES

Target Area: Hips

  • Lift right leg and rotate from your hip in a circle
  • Repeat with other leg
  • NOTE: You are not lifting your leg then hinging open like a door. You should be rotating and almost drawing an oval with your knee as the hip rotates open and closed.
  • MODIFICATION: Do this in a walk. Lift, rotate, step forward. Repeat alternating legs. For extra difficulty, repeat going backwards.

Static Stretching Sequence

Stretching is vital to sports performance and injury prevention. It is recommended that players stretch at least once a day for the first 1-2 months. After that, they should slowly begin to integrate 2 stretches a day till consistently stretching at least twice a day (morning and evening).

Additionally, they should also be stretching before (prior to taking the ice) and after every practice and game. Yes, this means they could be stretching up to 4 times in one day!

  • Each stretch should be held 10-20 seconds – nice, slow counting.
  • Do not bounce any stretches.
  • Keep backs straight (not rounded over) unless otherwise noted.
  • If you can’t touch your toes, THAT IS OKAY! Please keep your leg straight and stretch as far as you can. Bending your knee simply to touch your toe will not stretch the muscles as intended. If you stretch enough and properly, you will eventually be able to touch your toe!
ToeTouch_1
ToeTouch_2
ToeTouch_3

STANDING HAMSTRING STRETCHES

Target Muscle Groups: Hamstrings & Calves

  • V1: Feet together, legs straight, reach straight down to your toes
  • V2: Feet apart (wider than shoulders), legs straight, reach down to one side. Can also reach down with one arm and extend other over head to add an oblique stretch. Repeat to other leg.
  • V3: Feet apart, legs straight, reach down to the middle
it-band-stretch-768x1024

IT BAND STRETCH

Target Area: Hips, IT Bands, knees, & calves

  • Feet together with right crossed over left, reach down towards your left foot, pushing your left hip out
  • Repeat to other side
QuadStretch

STANDING QUAD STRETCH

Target Area: Quadriceps

  • Lifting your right leg up behind you, hold your right leg by the ankle and push your knee/thigh down & back
  • Repeat to other side
  • NOTE: If you are having balance issues, try touching your belly button or holding your ear with the opposite hand.
StandingPerformis

STANDING PERFORMIS STRETCH

Target Area: Hips, butt

  • Lift your right leg in front and over your left knee, supporting the leg at the ankle or calf, let your right knee/hip “go” to stretch through the hip and butt
  • Repeat to other side
  • NOTE: If you are having balance issues, try touching your belly button or holding your ear with the opposite hand.
DownwardDogCalfStretch

DOWNWARD DOG CALF STRETCH

Target Area: Calves

  • Get into a modified plank position with your butt a little more up in the air (known as a downward dog). Put your right toe on your left heel and push down/back to help extend your calf muscle.
  • Repeat to other side
butterfly

BUTTERFLY STRETCH

Target Area: Hips, groin

  • Sit on the ground with soles of feet together. Gently push knees toward ground.
  • NOTE: To enhance the stretch, push knees farther down and/or move feet close to the body.
SeatedHamstring

SEATED HAMSTRING STRETCH

Target Area: Hamstrings, calves

  • Sit on the ground with right leg out and left leg tucked with sole against upper right leg to form a figure 4. Keeping knee straight, reach out toward right foot.
  • Repeat to other side
PretzleStretch

PRETZEL STRETCH

Target Area: Butt, hips, back, obliques

  • Sit on floor with left leg extended and right leg crossed over with knee up. Twist your upper body to the right, using left elbow on right knee as extra leverage and stability.
  • Repeat to other side
pigeonstretch

PIGEON STRETCH

Target Area: Hips, calves, back

  • From a plank position, extend left leg and cross right forward and under body
  • Repeat to other side
  • ADVANCED MODIFICATION:Yyou can twist some and reach back toward extended leg to add back and oblique stretch
SupineTwist

SUPINE TWIST STRETCH

Target Area: Hips, back, obliques

  • On back, lift right leg up to 90 degrees, then rotate it over your left leg. Extend right arm and keep shoulders on the ground
  • Repeat to other side
  • NOTE: Can use your non-extended arm to pull your “up” leg down and across. Can also do this on a bench so that your “up” leg falls across your body and gravity pulls it down, but please be careful to not fall!
hipflexorstretch

KNEELING HIP FLEXOR STRETCH

Target Area: Hips, quadriceps

  • Kneel with right knee down and slightly behind body center and left knee up. Tip hips and push forward some, flexing left knee.
  • Repeat to other side
  • NOTE: Do not let your knee go more than 1 inch or so beyond your toes. If you need more stretch, reach your down leg back farther.
tricep-stretch-1634930817

TRICEPS STRETCH

Target Area: Triceps, shoulders, deltoids

  • With right arm, reach over your head and down back toward left shoulder blade. Use left hand to add gentle pressure to elbow to enhance stretch
  • Repeat with other arm
crossbody-stretch-1634930800

CROSSBODY STRETCH

Target Area: Shoulders, biceps, triceps

  • Cross right arm in front of the body and reach, press arm toward body at elbow/bicep with left arm
  • Repeat with other arm
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