The exercises below should be done on Day 3 of weeks 4, 5, & 6. For example if you choose Monday, Wednesday, and Friday as your workout days then you would do this workout for three consecutive Fridays. The sets and repetitions for each exercise might vary each week. Each exercise shows how many sets and reps to do depending on which week it is.
Quad Sets
You will notice within the Strength Training section there are groups of 4 exercises named Quad Sets. The Quad Sets are grouped together so that the athlete does 1 set of each exercise in succession, then starts over at the first exercise in that Quad Set. For example... The athlete wills start with exercise #1 and do 1 set then go to exercise #2 and do 1 set followed by exercise #3 & #4. After exercise #4 they will go back and do the 2nd set of exercise #1 and repeat the same sequence throughout the quad set.
The reason behind the Quad Sets is so the athlete has less downtime. The athletes are using other muscles during the rest period.
Recommended Equipment
The equipment is not required, but it will improve the effectiveness of the workout. The video demonstrations of the exercises use the equipment so it will also be easier to follow along.
Medial Hop (over a hockey stick)
| Week |
Sets |
Reps |
| 4 |
2 |
5 ea |
| 5 |
2 |
6 ea |
| 6 |
3 |
5 ea |
- start on the outside foot (farthest away from the stick)
- hop and land on same foot
- stick landing like a statue in an athletic position
Inside Knee Down - Turn & Accelerate
| Week |
Sets |
Reps |
| 4 |
2 |
10 yards ea |
| 5 |
3 |
10 yards ea |
| 6 |
3 |
10 yards ea |
- Inside knee down
- Push off and accelerate with outside leg
- Keep head up as you sprint
Outside Knee Down - Turn & Accelerate
| Week |
Sets |
Reps |
| 4 |
2 |
10 yards ea |
| 5 |
3 |
10 yards ea |
| 6 |
3 |
10 yards ea |
- Outside knee down
- Cross over your outside leg to your inside leg and accelerate
- Keep head up as you sprint
A1-A4 QUAD-SET
**Do 1 set of each exercise back to back without rest before moving to the next set.
Skater Squat With Slant Board (toes up)
| Week |
Sets |
Reps |
| 4 |
3 |
8 ea |
| 5 |
4 |
6 ea |
| 6 |
4 |
8 ea |
- step on the slant board with the higher part of the board towards your toes
- reach both your arms forward at 30 degree
- have your standing leg slight bent and extend your opposite leg backwards
- keep your hips square
Star Plank Leg Lifts (Abduction)
| Week |
Sets |
Reps |
| 4 |
3 |
8 ea |
| 5 |
4 |
8 ea |
| 6 |
4 |
8 ea |
- start in a side plank position
- extend arm straight to the ceiling
- while keeping the arm straight and pointed at the ceiling bring the leg up to about a 45 degree angle
- bring the leg back down
- repeat the recommended reps before switching sides
Quadruped Internal/External Rotation
| Week |
Sets |
Reps |
| 4 |
3 |
8 ea |
| 5 |
4 |
8 ea |
| 6 |
4 |
8 ea |
- start on all fours with back straight
- lift one leg and rotate it around in a circular motion
- start the motion by bringing the leg forwards then move it slightly to the outside as you move it backwards
- after a few reps do the same motion in reverse, so start by driving the leg backwards
Dragon Planks
| Week |
Sets |
Reps |
| 4 |
3 |
6 ea |
| 5 |
4 |
6 ea |
| 6 |
4 |
6 ea |
- start in a sitting position slightly leaning back using straight arms for support
- cross one leg over the straight leg
- in a controlled manner rotate your body so it is supported on the foot that was crossed over and the opposite arm
- hold this for a brief second and then return to the starting position
- repeat
B1-B4 QUAD-SET
**Do 1 set of each exercise back to back without rest before moving to the next set.
Single Leg Hamstring Curl - long foam roller
| Week |
Sets |
Reps |
| 4 |
3 |
8 ea |
| 5 |
4 |
6 ea |
| 6 |
4 |
8 ea |
- while lying flat on your back place the long foam roller under your heels
- lift one leg up to about 90 degrees
- bring the other leg slowly up to a bent position by rolling the foot over the roller
- then roll the foot back down to the starting position
- the extended leg should stay extended for the duration of the set
Forward/Backwards Bear Crawl
| Week |
Sets |
Reps |
| 4 |
3 |
8 ea |
| 5 |
4 |
8 ea |
| 6 |
4 |
8 ea |
- start in a position where you are supporting your body with your hand and toes
- back should be flat and knees off the ground bent at about 90 degrees
- move forwards and backwards by moving opposite arm and leg at the same time
Standing Butterfly
| Week |
Sets |
Reps |
| 4 |
3 |
10 |
| 5 |
4 |
10 |
| 6 |
4 |
10 |
- while standing straight and tall place your hands behind your head
- open your chest up as much as possible
- then collapse chin and elbows to the chest
- open back up again
Eyes Closed 1 Leg Balance (with stick)
| Week |
Sets |
Reps |
| 4 |
3 |
20 sec ea |
| 5 |
4 |
20 sec ea |
| 6 |
4 |
20 sec ea |
- stand on one leg with two hands on the stick in hockey position
- close your eyes and try to make simple stickhandling moves while balancing on one foot
C1-C4 QUAD-SET
**Do 1 set of each exercise back to back without rest before moving to the next set.
Mini Band Single Arm Overhead Press
| Week |
Sets |
Reps |
| 4 |
3 |
8 ea |
| 5 |
3 |
8 ea |
| 6 |
3 |
10 ea |
- Stand up and keep back straight
- Hold one end of the mini band against your chest
- Use your other arm to press the mini band over your head
90/90 Hip Lift Off
| Week |
Sets |
Reps |
| 4 |
3 |
8 ea |
| 5 |
3 |
8 ea |
| 6 |
3 |
10 ea |
- sit on the floor with both of your knees making a 90 degree angle
- without your hands rotate your hips so you sit facing the opposite direction in the same position
- if possible extend your hips and come out of your sitting position
Long Foam Roller Oblique Crunch
| Week |
Sets |
Reps |
| 4 |
3 |
10 ea |
| 5 |
3 |
10 ea |
| 6 |
3 |
10 ea |
- lie on back with knees bent and soles of the feet flat
- keep lower back tight to the floor
- take your hands in and create a snow angel keeping the back of your hands in contact with the floor
- pull them back to original position
Unsupported Hip Airplane (hands wide)
| Week |
Sets |
Reps |
| 4 |
3 |
8 ea |
| 5 |
3 |
8 ea |
| 6 |
3 |
8 ea |
- one a single leg lean forward
- open your shoulders and hips as far as possible away from your standing leg
- then internally rotate your shoulder and hips towards your standing leg
- switch legs
