Off-Ice – Level I

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 off-ice manual - level 1
TABLE OF CONTENTS
Program Overview......................................................................................................... 4
How To Use The Manual.................................................................................................4
Injury Prevention . .........................................................................................................4
Program Legend.............................................................................................................4
Long-Term Player Development................................................................................... 5
Canadian Sport for Life..................................................................................................6
Information for Parents..................................................................................................7
What Is Long-Term Athlete Development?.......................................................................7
Long-Term Player Development-Specific To Hockey.........................................................9
Physical Literacy......................................................................................................... 10
Active for Life...............................................................................................................11
Warm-Up.........................................................................................................................13
1.01 Arm Circles (Left).................................................................................................15
1.02 Trunk Rotations (Right).........................................................................................15
1.03 Leg Swing Front To Back......................................................................................15
1.04 Leg Swing Side To Side........................................................................................15
1.05 Shuffle Mirror...................................................................................................... 16
1.06 KariokA Mirror..................................................................................................... 16
1.07 Standing Jump Rotations.................................................................................... 16
1.08 High Knee........................................................................................................... 16
1.09 Heel Kicks ..........................................................................................................17
1.10 High Knee / Heel Kicks - Combination.................................................................17
1.11 Walking Piriformis Stretch....................................................................................17
1.12 Lunging Hamstring / Glute Stretch.......................................................................17
1.13 Inch Worms........................................................................................................ 18
1.14 Hip Abduction Walks........................................................................................... 18
1.15 Prance................................................................................................................ 18
Stretching..................................................................................................................... 19
2.01 Knee To Chest – Inside / Outside / Across Shoulder........................................... 20
2.02 Double Knee...................................................................................................... 20
2.03 Glutes / Hip / Lower Back.................................................................................. 20
2.04 Latisimus Roll Back.............................................................................................21
2.05 Thigh / Hip Flexor................................................................................................21
2.06 Prone Oblique / Hip Flexor..................................................................................22
2.07 Laying Piriformis Stretch......................................................................................22
2.08 Calf Stretch.........................................................................................................22
2.09 Hamstring / Lower Back......................................................................................23
2.10 Thigh / Quad Stretch ..........................................................................................23
2.11 Groin Stretch.......................................................................................................24
2.12 Side Lunge..........................................................................................................24
2.13 Sloppy Push Up...................................................................................................25
2.14 Chest / Pectoral Stretch......................................................................................25
2.15 Rotator Cuff........................................................................................................ 26
2.16 Trunk / Shoulder................................................................................................. 26
2.17 Forearm Stretch..................................................................................................27
2.18 Neck Flexion / Rotation.......................................................................................27

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TABLE OF CONTENTS
Plyometrics ................................................................................................................. 29
3.01 1-Leg Pattern Hops ............................................................................................31
3.02 Power Stride........................................................................................................31
3.03 Power Leap.........................................................................................................31
3.04 Two-Foot Hop – 4 Directions................................................................................32
3.05 Forward And Reverse Lunges ..............................................................................32
3.06 Sitting Hurdle......................................................................................................32
3.07 3, 2, 1 Tuck Jump................................................................................................33
3.08 Side Step Jumps – Crossover...............................................................................33
3.09 Squat Thrusts......................................................................................................34
3.10 Agility Cones.......................................................................................................35
3.11 Directional Change Shuffle Drill...........................................................................35
3.12 Tape Ladder – Footwork ..................................................................................... 36
3.13 Bounding Side To Side ......................................................................................37
3.14 Squat Jumps.......................................................................................................37
3.15 Resisted Squat Jumps.........................................................................................37
3.16 Split Squat Jumps.............................................................................................. 38
Balance And Coordination......................................................................................... 39
4.01 Hand Swap On Stick ..........................................................................................41
4.02 Stickhandle And Juggle........................................................................................42
4.03 Ball Throw / Catch - Combinations .....................................................................42
4.04 Throw Ball Against Wall – Knock Down..................................................................43
Balance And Coordination ..........................................................................................44
4.05 Walking Squats – Stickhandle..............................................................................44
4.06 StutteRsteps - Stickhandle .................................................................................44
4.07 Stickhandle Ball – Kick Ball With Feet..................................................................45
4.08 Stickhandle Wobble Board – 2-Foot / 1-Foot.......................................................45
Balance And Coordination ..........................................................................................45
Balance And Coordination ......................................................................................... 46
4.09 Flip Ball To Partner – Knock Down / Pass Back.................................................... 46
4.10 Ball Under Stick – Jump Side To Side.................................................................. 46
4.11 Bounce Ball On Blade.........................................................................................47
4.12 Flip Ball Up / Knock Down...................................................................................47
Balance And Coordination ..........................................................................................47
Core Conditioning....................................................................................................... 49
Conditioning Programs................................................................................................ 50
Aerobic Base & Aerobic Conditioning.......................................................................... 50
Anaerobic Conditioning............................................................................................... 50
Agility And Quickness ................................................................................................ 51

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TABLE OF CONTENTS
OfF-Ice Stickhandling.................................................................................................. 55
5.01 Ball Control – Narrow And Wide Combination.......................................................57
5.02 Ball Control – Side / Front / Side........................................................................57
5.03 Ball Control– One Leg – Left Or Right...................................................................57
5.04 Ball Control – One Hand..................................................................................... 58
5.05 Ball Control – Hands Together............................................................................. 58
5.06 Ball Control – Rotation....................................................................................... 58
5.07 Ball Control – Toe Drag – Side And Front Combination..........................................59
5.08 Ball Control – Figure 8’S......................................................................................59
5.09 Ball Control – Around The Body – Box..................................................................59
5.10 Ball Control – Around The Body – Triangle............................................................ 60
5.11 Ball Control – Partner On Knees – Combination.................................................. 60
5.12 Ball Control – Stick Through Legs.........................................................................61
5.13 Ball Control – Ball Through Legs From Back.........................................................62
5.14 Ball Control – Switch Hands................................................................................62
5.15 Ball Control – Ball Over Stick – Forehand / Backhand..........................................63
5.16 Ball Control – 2 Balls / 3 Balls............................................................................64
5.17 Ball Control – Tape Ladder – Toe Drag..................................................................65
5.18 Ball Control – Tape Ladder – Lateral . ................................................................ 66
5.19 One Touch Pass Forehand / Backhand...............................................................67
5.20 Saucer Pass – Forehand / Backhand .................................................................67
5.21 Passing – Receive Forehand / Return Backhand................................................. 68
5.22 Pass Behind – Pull Ball Back Through Legs..........................................................69
5.23 Freestyle Stickhandling Moves........................................................................... 70
Cool-Down ................................................................................................................... 72
1. Trunk/Shoulder........................................................................................................73
3. Thigh/Hip Flexor.......................................................................................................73
2. Thigh/Quadriceps....................................................................................................73
5. Hamstring/Lower Back.............................................................................................74
4. Groin.......................................................................................................................74
6. Low Back/Hip Extensor............................................................................................75
7. Gluteal/Hip/Low Back..............................................................................................75
Nutrition........................................................................................................................ 77
Nutrition Alternatives ..................................................................................................79
Recommended Diet.....................................................................................................79
Fluids And Hydration.................................................................................................. 82
Practical Applications..................................................................................................83
CalendarS..................................................................................................................... 85

Authors Acknowledgements
Anne-Marie Lafave & Corey McNabb Hockey Canada greatly acknowledges the
following contributors to this manual:
Gatorade www.gssiweb.com
Health Canada www.hc-sc.gc.ca
Sport Canada www.canadiansportforlife.ca

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 Off-ice manual - level 1
Program overview

How to use the manual

Make sure to look over the whole manual before starting the program.
This manual is designed to introduce a basic but important understanding of warmup,
stretching, plyometrics, balance and coordination, off-ice stickhandling, nutrition, hydration
and skill development during the off-season of hockey.
In the off-ice manual, you will notice many sample charts in the following sections:
• Warmup
• Stretching
• Plyometrics
• Balance and Coordination
• Off-Ice Stickhandling
At the end of the manual, you can follow your own daily regiments using the sample plans
in place.
Many of the exercises presented in this manual require very little or no equipment at all. The
following are some of the equipment you may want to have on hand as you train or follow
the Skills of Gold DVD.
• Mat • Hockey gloves
• Cones • Wobble board
• Stop watch • Hard orange ball
• Hockey ladder or hockey tape if no • Tennis balls
ladder • Soccer ball
• Hockey stick (s) • Water bottle

Injury Prevention
A number of factors will be beneficial for a young hockey player to prevent injury and to
compete at optimal performance.
These factors include:
• Proper nutrition daily
• Thorough warm-up pre-activity and cool-down post activity
• Getting proper amounts of rest
• Working on the areas of agility (especially important for the young players) and quickness
as they develop both in strength and size
• Safety and a proper technique when strength training
Program Legend
PB = Personal Best
Reps = How many times you do an exercice (e.g. 10 pushups)
Sets = How many circuits (e.g. 10 pushups + 2 circuits = 20 pushups, 2 sets of 10 reps)

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 off-ice manual - level 1

long-term
player
development

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 Off-ice manual - level 1

Long-Term Athlete Development

LTAD Canadian Sport for Life

Active Start
Males and
Females 0-6

FUNdamentals
Males 6-9
Females 6-8

Learning to Train
Males 9-12
Females 8-11

Training to Train
Males 12-16
Females 11-15

Training to Compete
Males 16-23 +/-
Females 15-21 +/-

Training to Win
Males 19 +/-
Females 18 +/-

Active for Life

Enter At
Any Age

www.canadiansportforlife.ca

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 off-ice manual - level 1
Long-Term player Development

Canadian Sport for Life

pent all
ond hockey
Active Start
Males & Females
Information for Parents
ailable at 0 - 6 yrs.
Canadian Sport for Life Long-Term Athlete Development (LTAD)
Fun and varied
I quickly activity everyday. has been produced by sport experts with many years of
the varsity experience, working with beginner to national team athletes.
A multi-sport It is based on the components of Physical Literacy and
FUNdamentals
ete for New Males 6-9, Females 6-8 yrs.
It has been adopted by Sport Canada and all provincial
onships in Learn all fundamental and territorial governments. LTAD provides a road map
Developing a movement skills, play many for a better sport experience for all, whether an aspiring
eneral sport sports, focus on agility, Olympian, an aging weekend warrior or participating just
balance, coordination and for fun. The components of Canadian Sport for Life are
sy to pick up speed.
not exclusive to athletes; they are for every participant.
Learning to Train The result of sports implementing LTAD should be a
Males 9-12, Females 8-11 yrs. healthier, more active Canada, with improved national
Learn overall sport skills as
was one of cornerstone of many sports. Play team performances.
y class and a variety of sports and develop
competitive specific skills in three.
didn’t see
Training to Train
Physical Literacy is...
My parents
o continue
Males 12-16, Females 11-15 yrs. The development of fundamental movement
Build endurance, develop speed
my skills and strength towards the end of the
skills and fundamental sports skills that permit
grade 10 I stage. Improve sport specific skills. a child to move confidently and with control
nd didn’t Focus on two sports. in a wide range of physical activity, sport and
be 6’ 3”. dance situations. It also includes the ability to
Training to Compete
lls and new Males 16-23 +/-, Females 15-21 +/-. ‘‘read’’ what is going on in their environment
last two Optimize fitness preparation and and react appropriately to those events.
ip offers sport, individual and position
g athletes specific skills. Learn to compete
internationally. Focus on one sport.
evels of early
e to focus on Why is Change Needed?
Training to Win
ton Males 19+/-, Females 18+/-. Sport makes a major contribution to the health and
Ages are sport specific. Podium development of individuals and the communities in
Performances. One sport. which we all live. It provides an opportunity for kids and
adults to be active when inactivity rates threaten the
e about how Active for Life health and quality of life of Canadians. Sport also provides
le sport for Any age. participants with valuable lessons on teamwork, fair play
ren, please After becoming physically and the value of working towards goals. The existing sport
our more literate, participate in
system is generally falling short of its potential due to some
lifelong physical activity
and sport. of the weaknesses explained on the next page.

www.canadiansportforlife.ca

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 Off-ice manual - level 1
Long-Term player Development

What is long-term athlete development?

LTAD is based on the physical, mental, The “Training to Train” stage usually
emotional and cognitive development of includes males ages twelve to sixteen and
children and adolescents. Each stage in the females ages eleven to fifteen. The focus
long-term athlete development model reflects of this stage is on physical development or
a different point in athlete development. “building the engine” and on strengthening
The long-term athlete development model is sport-specific skills. Serious athletes start to
representative of the different stages in the train six to nine times a week if they wish to
development and growth of young athletes be prepared for the next stage of the model
into adulthood. The model is broken down into that focuses on highly competitive athletics.
seven highly effective stages.
“Training to Compete” is the fifth stage
The first of the seven stages in the model is and includes males ages sixteen to twenty-
called “Active Start” where girls and boys three and females ages fifteen to twenty-one
from birth until the age of six focus their who are now engaged in more physical and
energy and time on fun daily activities. This technical conditioning along with a more
includes basic movements and skills such advanced mental capacity and sense of
as running, jumping, kicking, catching and concentration. Tactical, technical and fitness
throwing. In this stage of the model, children training for these athletes will increase from
should also be interacting with other young nine to twelve times a week.
children and building on their interpersonal
When athletes finally arrive at the “Training
skills, which can be carried to adulthood.
to Win” stage, the focus is on performance
The second stage of the model is called development,. “Maximizing the Engine.”
the “FUNdamentals” stage, where males Physical, technical, tactical (including deci-
ages six to nine and females ages six to sion making skills), mental, and personal
eight focus on fun and participation with and lifestyle capacities are fully established.
a concentration on more extensive devel- Athletes are now competing at higher levels
opmental skills such as agility, balance, and often performing on the international
coordination and speed as well as running, stage. These athletes are now training 9 to
jumping, wheeling and throwing. It is also 15 times per week in order to achieve their
at this stage that ethics may be introduced specific goals as athletes.
to the sport or activity. Natural abilities may
The final stage in the LTAD model is “Active
also begin to surface during this stage of
for Life.” Sport serves as an important
participation.
activity that promotes good mental,
The next step is the “Learning to Train” emotional and physical health. Adults may
stage where males ages nine to twelve and choose a routine that consists of 30 to 60
females eight to eleven begin to develop minutes of high to low impact fitness activi-
their sport skills and competencies often ties in their daily routine during adulthood
referred to as athleticism. This stage is in order to sustain an active and healthy
important for establishing development in lifestyle. At this point in the model, adult
a variety of sports before moving onto a athletes are considered physically literate
specialization. This stage also integrates and participants in healthy competitive and
mental, cognitive, and emotional develop- recreational activities.
ment of the athlete.

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 off-ice manual - level 1
Long-Term player Development-specific to hockey

Sport Canada’s Long-Term Athlete Development (LTAD) Resource Paper

“Canadian Sport for Life” sets out a framework for sport development in
Canada. Hockey Canada’s Long Term Player Development (LTPD) is an
eight-stage model based on the physical, mental, emotional and cognitive
development of children and adolescents. Each stage reflects a different
point in developing the player. The first three stages emphasize physical
literacy and a broad range of sport experiences. The next five stages focus
on development and competitive excellence. Active for Life encourages
life-long physical activity and informed healthy lifestyle choices with
participation in hockey long after the competitive years.

MALE 21 + FEMALE 22 +
It is at this stage that all systems, including physical preparation, testing or
EXCEL

monitoring and others which are supportive in nature, are fully maximized and
refined to ensure excellence at the highest competitive levels (i.e., the Olympic
Games and World Championships). Athletes continue to enjoy competition and

INTERNATIONAL
training at the highest level with a focus on maintaining or improving technical,
tactical, physical, and ancillary capacities.

MALE 18 - 20 FEMALE 18 - 22
During this stage the athlete’s physical, technical, tactical (including decision-
TRAIN TO

making skills), mental, personal and lifestyle capacities are fully established and
The focus is on life-long physical activity and participation in sport.

WIN

the emphasis in training has shifted to the maximization of performance. High

performance sport specialist support is optimized, as is fitness and medical
monitoring. Modeling all possible aspects of training and performance.

MALE 16 - 17 FEMALE 16 - 18

NATIONAL
During this stage athletes will participate in training with a focus on position specific technical and
COMPETE
TRAIN TO

tactical preparation. There is as emphasis on fitness preparation and the development of position
specific technical and tactical skills under competitive conditions. Important objectives are the
development of aerobic capacity, power, self awareness and independence. The athlete may be
introduced to international competitive experience at the end of this stage.

MALE 12 - 16 FEMALE 11 - 15
The focus during this stage is on building an aerobic base, developing speed and strength and further
TRAIN TO
All Ages

TRAIN

developing and consolidating sport specific technical skills with an increased emphasis on hockey
and a reduction in the number of other sports played. This phase will also include the introduction
and development of individual and group tactics. Social and emotional considerations are addressed PROVINCIAL
by placing an emphasis on team-building, group interaction and social activities.
ACTIVE FOR LIFE

MALE 9 - 12 FEMALE 8 - 11
This is the most significant period for development. This is the window of accelerated adaptation to
LEARN TO

motor coordination. Group interaction, team building and social activities should be emphasized.
TRAIN

A reasonable balance of practices and games will foster the ongoing development and mastery of
essential skills in hockey.

MALE and FEMALE 7 - 8

During this period players continue to develop motor skills and coordination. Practices sessions should be held
LEARN TO

twice a week during the season. Ongoing participation in compatible sports is strongly encouraged. The Novice
PLAY

Skills Program is designed to promote the continued development of physical literacy, fitness, and the basic
LOCAL

skills required to play hockey.

FUNDAMENTALS

MALE and FEMALE 5 - 6

The focus is on the development of physical literacy. Fundamental movement skills should be mastered and motor
development emphasized, and participation in many sports/activities is encouraged. For optimal skill acquisition,
the basic hockey skills of skating and puck control are introduced through the Initiation Program. FUN competitions
are also introduced in a team environment.
PHYSICAL LITERACY

COMMUNITY

MALE and FEMALE 0 - 4

DISCOVERY

This is an important period for acquiring fundamental movement skills (running, gliding, jumping, kicking, catching…)
that lay the foundation for more complex movements, thereby preparing children for a physically active lifestyle.
Hockey Canada encourages children to begin skating at an early age through Discovery Hockey programs.

HockeyCanada.ca

A larger copy of the text from the above graphic is on the next page.

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 Off-ice manual - level 1
Long-Term player Development-specific to hockey

Hockey for life, hockey for excellence

Sport Canada’s Long-Term Athlete Development (LTAD) Resource Paper “Canadian Sport for
Life” sets out a framework for sport development in Canada. Hockey Canada’s Long Term
Player Development (LTPD) is an eight-stage model based on the physical, mental, emotional
and cognitive development of children and adolescents. Each stage reflects a different point
in developing the player. The first three stages emphasize physical literacy and a broad range
of sport experiences. The next five stages focus on development and competitive excellence.
Active for Life encourages life-long physical activity and informed healthy lifestyle choices
with participation in hockey long after the competitive years.

PHYSICAL LITERACY
Discovery – Male and Female 0-4 COMMUNITY
This is an important period for acquiring fundamental movement skills (running, gliding,
jumping, kicking, catching…) that lay the foundation for more complex movements, thereby
preparing children for a physically active lifestyle. Hockey Canada encourages children to
begin skating at an early age through Discovery Hockey programs.
Fundamentals – Male and Female 5-6 LOCAL/COMMUNITY
The focus is on the development of physical literacy. Fundamental movement skills should be
mastered and motor development emphasized, and participation in many sports/activities is
encouraged. For optimal skill acquisition, the basic hockey skills of skating and puck control
are introduced through the Initiation Program. FUN competitions are also introduced in a
team environment.
Learn To Play – Male and Female 7-8 LOCAL
During this period players continue to develop motor skills and coordination. Practices
sessions should be held twice a week during the season. Ongoing participation in compat-
ible sports is strongly encouraged. The Novice Skills Program is designed to promote the
continued development of physical literacy, fitness, and the basic skills required to play
hockey.

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 off-ice manual - level 1
Long-Term player Development-specific to hockey

ACTIVE FOR LIFE

All Ages
The focus is on life-long physical activity and participation in sport.
Learn To Train – Male 9-12, Female 8-11 PROVINCIAL/ LOCAL
This is the most significant period for development. This is the window of accelerated adapta-
tion to motor coordination. Group interaction, team building and social activities should be
emphasized. A reasonable balance of practices and games will foster the ongoing develop-
ment and mastery of essential skills in hockey.
Train To Train – Male 12-16, Female 11-15 PROVINCIAL
The focus during this stage is on building an aerobic base, developing speed and strength
and further developing and consolidating sport specific technical skills with an increased
emphasis on hockey and a reduction in the number of other sports played. This phase will
also include the introduction and development of individual and group tactics. Social and
emotional considerations are addressed by placing an emphasis on team-building, group
interaction and social activities.
Train To Compete – Male 16-17, Female 16-18 NATIONAL
During this stage athletes will participate in training with a focus on position specific technical
and tactical preparation. There is as emphasis on fitness preparation and the development of
position specific technical and tactical skills under competitive conditions. Important objectives
are the development of aerobic capacity, power, self awareness and independence. The athlete
may be introduced to international competitive experience at the end of this stage.
Train To Win – Male 18-20, Female 18-22 INTERNATIONAL
During this stage the athlete’s physical, technical, tactical (including decision-making skills),
mental, personal and lifestyle capacities are fully established and the emphasis in training
has shifted to the maximization of performance. High performance sport specialist support
is optimized, as is fitness and medical monitoring. Modeling all possible aspects of training
and performance.
Excel – Male 21+, Female 22 + INTERNATIONAL
It is at this stage that all systems, including physical preparation, testing or monitoring and
others which are supportive in nature, are fully maximized and refined to ensure excellence
at the highest competitive levels (i.e., the Olympic Games and World Championships).
Athletes continue to enjoy competition and training at the highest level with a focus on main-
taining or improving technical, tactical, physical, and ancillary capacities.

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 off-ice manual - level 1

warm-up

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 Off-ice manual - level 1
Warm-up
While the player may be in top form in terms of their physical conditioning, participation
in vigorous sports like hockey requires a proper warm-up to help prepare the body for
the increased demands and to help prevent injuries.

A proper warm-up provides a number of While it is not an exhaustive list, the

benefits to the body: benefits are really seen. To be effective,
• Increased general body and tissue a good warm-up should focus on the
temperature. following:
• Increased blood flow throughout • It should raise body temperature
the cardio-respiratory system and resulting in an increase in respiratory
ultimately to the working muscles. and heart rates.
• Increase in the body’s metabolic • It should affect as many of the large
processes. muscle groups as possible to effectively
make tissues less stiff and flexible.
• Decreased resistance of connective
tissue, thus allowing for greater • It should be made up of general body
movement in muscle and associated activities and some sport-related ones.
joint structures. • It should reduce muscle stiffness, as
• Enhanced psychological preparedness muscle injury is thought to be related to
of the athlete. muscle stiffness.
• Reduced risk of muscle/tendon pulls.

The following warm-up exercises can be found in the Skills of Gold DVD:
• Arm circles • Heel kicks
• Trunk rotations • High knee / heel kicks - combination
• Leg swing front to back • Walking piriformis stretch
• Leg swing side to side • Lunging hamstring / glute stretch
• Shuffle mirror • Inch worms
• Karioka mirror • Hip abduction walks
• Standing jump rotations • Prance
• High knee

Part of your warm-up may also include a quick 5-10 minute jog or run. This of
course can be done either outside or inside.

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off-ice manual - level 1
Warm-up

1.01 Arm circles (left)

Here’s a great way to begin a warm-up. Start
by rotating one arm forward in full circles
then reverse direction. Now, switch arms and
repeat the motion.

1.02 Trunk rotations (right)

With the elbows out to the side and the
forearms bent in towards the chest, rotate
the upper body from side to side. After a few
repetitions, extend the arms while continuing
to rotate the trunk.

1.03 Leg swing front to back

Using a partner or suitable fixed object for
support, the player swings the outside leg
forward and backward, warming up the hip,
quad and hamstring muscles. This exercise
is good for loosening up the lower body
muscles prior to stretching.

1.04 Leg swing side to side

Here again, using a partner or fixed object
for support, the player swings the outside
leg across the front of the body from side
to side. This exercise warms up the hip
and groin muscles and increases the blood
flow to the lower body in preparation for
stretching.

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 Off-ice manual - level 1
Warm-up

1.05 Shuffle Mirror

Partners start in the ready posi-
tion face to face, and shuffle
step sideways, mirroring each
other’s steps. In a more difficult
variation, the partners perform
the drill with their hands on
each other’s shoulders.

1.06 Karioka Mirror

In the karioka mirror, cross one
foot in front of the other foot
on the first step, then cross the
same foot behind the other in
the next step. Again, placing the
hands on the shoulders adds
more difficulty to the exercise.

1.07 Standing jump

rotations
Here is a great exercise to
warm the entire body. From a
stationary position, jump in
the air and rotate the upper
and lower body in opposite
directions.

1.08 High knee

Alternately bringing the knees
up high is a great exercise for
warming up the glutes, quads
and hamstrings. The speed and
the height of the knee raise can
be increased as the lower body
begins to warm up.

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off-ice manual - level 1
Warm-up

1.09 Heel kicks

Here’s a good warm-up for the quads
and lower leg. Kick the heels up to touch
the upper back part of the leg or glute,
increasing speed and frequency as the
muscles begin to warm up.

1.10 High knee / heel kicks

- combination
Combining knee raises and heel kicks is
a good warm-up and aerobic activity, as
well as a real test of coordination. Players
alternate two knee raises with two heel kicks
, increasing the speed of the movements to
further warm up the lower body, and to get
the heart rate up.

1.11 Walking piriformis stretch

This walking stretch helps develop good
balance. Lift one leg, and grab the ankle
with the opposite hand. Pull up on the
ankle while pushing down on the knee, loos-
ening the knee, groin and hip. Release the
leg and step forward, then pick up the other
leg and repeat the series on the other side.
This exercise should be performed at a pace
that allows balance to be maintained.

1.12 Lunging hamstring / glute

stretch
To stretch the glutes and hamstrings, start
by taking a big step forward. With the toes
of the front foot pointed straight ahead and
the back foot turned slightly outward, drop
the hips straight down, while keeping the
back straight. Drop the elbow down as far
as possible to further increase the stretch.
Bend the front leg until a good stretch of the
hamstring and glute is achieved.

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 Off-ice manual - level 1
Warm-up

1.13 Inch worms

Starting in a push-up position, walk the feet
slowly toward the hands, raising the back
and buttocks up in the air. It is important to
keep the arms and legs straight. With the
feet having moved as far forward as possible,
walk the hands out until back in the push
up position.

1.14 Hip abduction walks

Starting from a standing position, take a
step forward and raise the opposite leg
with the knee out in front and then rotate
outward to abduct the hip. On the recovery
bring the leg back toward the mid line of the
body and step forward to initiate the rotation
on the opposite leg.

1.15 Prance
Use the prance as an exercise to help get
the blood pumping in the arms and legs.
Basically a modified skipping motion, the
prance requires bringing the knees up high,
and pumping the arms.

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 off-ice manual - level 1

stretching

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 Off-ice manual - level 1
Stretching
An important component of a hockey player is his/her flexibility of the major areas that
are worked extensively during hockey. These major areas can be broken down into two
regions: upper body and lower body.

Upper body areas that must be stretched The importance of stretching pre and
are: post-game/training include:
• Neck • Muscles become more extensible
• Shoulders • Injury prevention
• Forearms and wrists • Prepares muscles for on-ice skills
• Lower back • Aids in agility, speed, quickness, skating
and puck-handling skills
• Aids muscle recovery
• Prevents delayed muscle soreness

Lower body areas that must be stretched

are:
• Groin
• Quadriceps
• Hamstrings
• Gluteals
• Calves

The following stretching exercises can be found in the Skills of Gold DVD:
• Knee to chest – inside / outside / • Thigh / quad stretch
across shoulder • Groin stretch
• Double knee • Side lunge
• Glutes / hip / lower back • Sloppy push up
• Latisimus roll back • Chest / pectoral stretch
• Thigh / hip flexor • Rotator cuff
• Prone oblique / hip flexor • Trunk / shoulder
• Laying piriformis stretch • Forearm stretch
• Calf stretch • Neck flexion / rotation
• Hamstring / lower back

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Stretching

2.01 Knee to chest – inside /

outside / across shoulder
Bring one knee up toward the chest,
grasping it with both hands and pulling it
as close to the body as possible. Start the
sequence with the knee in line with the
inside of the shoulder. Following some repe-
titions, move the knee toward the outside of
the shoulder. Now after a couple of repeti-
tions, move the knee across the body toward
the opposite shoulder. Repeat the stretch
two or three times in each position before
changing legs.

2.02 Double knee

The double knee stretch is a good way to
loosen the muscles of the lower back. Lying
on the back with the head resting on the
floor, slowly bend both legs up to the chest,
keeping the knees together. Then, use the
arms to pull the knees in tight to the chest,
holding the position to complete the stretch.
Next, repeat the motion with the knees apart.

2.03 Glutes / hip / lower back

Here are two different ways to stretch the
glute, hip and lower back muscles. In the
version on the right, sit up straight with both
legs extended. Raise one leg and cross it
over the other, placing the foot flat on the
floor. With the elbow on the outside of the
raised knee, slowly twist the upper body. In
the version on the left, lie flat on the back,
with the legs extended, cross one leg over
the other, rotating the lower body. At the
same time, abduct the arm by reaching in
the opposite direction of the crossing leg.

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Stretching

2.04 Latisimus roll back

Starting on all fours with the back flat, arch
the upper back and tuck the chin into the
chest. Sitting down on the heels with the
arms extended, rotate the palms of each
hand outward to further enhance the stretch.

2.05 Thigh / hip flexor

There are two versions of the thigh and hip
flexor stretch. Both begin with one knee on
the floor, and the other knee bent forward. In
the version above with the hands on each
side of the front foot, keep the back straight
and the hips and shoulders square. Lean
forward to create a stretch in the thigh and
hip flexor. In the version below, with the
hands on the raised knee lean forward
stretching the quad and hip flexors.

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Stretching

2.06 Prone Oblique / hip flexor

Start by kneeling on the floor. Bring one
knee forward and place the hands on the
floor, shoulder width apart. Keeping the back
straight, slowly twist the upper body toward
the forward knee to stretch the oblique and
hip flexor. Switch legs and repeat the motion.

2.07 Laying piriformis stretch

Lying on the back with both legs straight,
lift one leg up and rotate the knee outward
and the ankle inward. Gently grab the ankle
with one hand and pull the foot toward the
upper body.

2.08 Calf stretch

There are two simple, yet effective ways to
stretch the calf muscles. In the first method,
place the hands on the wall. With the
toes of one foot up the wall, lean forward
to stretch the calf. In the second method,
again place the hands on a wall and extend
the leg behind, keeping the foot flat on the
floor while leaning forward into the stretch.

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Stretching

2.09 Hamstring /
lower back
Stretching the hamstring and
lower back can be done in one
of two ways. In the version
on the top right, from a sitting
position on the floor, extend
one leg with the toes upward,
and bend the other leg inward
placing the foot against the
thigh. Lean forward with the
arms outstretched, keeping
the back straight, and the hips
and shoulders square. In the
version on the bottom right,
lie flat on the back and raise
one leg up in the air. Place
the hands behind the leg and
move the knee toward the
chest. Keep the thigh vertical
and bend the knee downward
to release the tension, then
raise it again to perform
another stretch.

2.10 Thigh / quad

stretch
Here are two different
exercises for stretching the
quadriceps. In this example,
stand on one leg, and lift the
other foot behind, grabbing
the ankle. Pull the leg up
and back, keeping the knee
pointed to the floor. Push the
hip forward to increase the
stretch in the quads.
Another way to stretch the
quads is to lie on the floor,
bringing one ankle back
toward the hip. Gently hold
the ankle and push the hip
forward to increase the stretch.

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Stretching

2.11 Groin stretch

In the first version of the groin stretch, sit
on the floor with the soles of the feet
together. Pull the feet in toward the groin
as far as possible, ensuring the back is
kept straight. Increase the stretch by
placing the elbows on the knees and
pushing down until a good stretch is felt in
the groin.
In the second version, extend one leg out
to the side, with the body over the bent
knee and hands out front on the floor,
shoulder width apart. Lower the hips slowly
to stretch the groin. To further increase the
stretch, place the foot flat on the floor and
once again, slowly lower the hips.

2.12 Side Lunge

Start with the feet double shoulder width
apart, and the toes pointing straight
forward. Bend the right leg and lower the
hips, keeping the back straight. Extend the
left leg as far as possible. Straighten the
leg to return to the standing position, and
repeat the stretch on the other side. Try to
keep both feet flat on the floor to achieve
an optimum stretch.

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Stretching

2.13 Sloppy push up

This is a great stretch for the abs. Begin the
stretch lying face down on the floor, with
the hands under the shoulders in a push
up position. Slowly raise the upper body,
arching the back while keeping the hips
and legs on the floor. Return to the original
push up position, then sit up and extend the
upper body backward so that the weight is
on the heels. Place the hands on the floor
behind the body and drop the head back to
stretch the abs and thighs.

2.14 Chest / pectoral stretch

With the elbow bent to ninety degrees, and
the upper arm parallel to the ground, place
the forearm against a wall. Changing the
height of the arm on the wall will work the
different groups of pectoral muscles. Slowly
turn the opposite shoulder backward while
keeping the hand firmly in contact with the
wall to stretch the muscles in the chest.

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Stretching

2.15 Rotator Cuff

Place one arm behind the back. Reach
around in front of the body and grasp the
elbow with the other arm, gently pulling the
elbow forward until the stretch is felt. Now,
hold it in position to stretch the rotator cuff.

2.16 Trunk / shoulder

The trunk and shoulder stretch starts by
bringing one arm overhead and bending
the elbow to drop the hand down along the
spine. Grasp the elbow with the opposite
hand and pull gently on the elbow to stretch
the triceps and shoulder. At the same time,
bend the upper body sideways to stretch the
muscles of the trunk. Now bring the arm
across the body and pull the elbow toward
the chest.

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Stretching

2.17 Forearm stretch

Start the forearm stretch by doing a few
wrist circles in each direction. Stretch the
top of the forearm by holding the back of
the hand with the fingers pointing downward
and gently pull back and in toward the body.
Next, bring the arm out in front with the
palm facing outward and fingers pointing
upward. Grasp the palm and fingers with the
opposite hand and pull back on the bottom
hand to create a good stretch on the inside
of the forearm. Switch and repeat with the
other arm.

2.18 Neck flexion / rotation

Start this stretch by slowly rotating the
head in both directions. Gently tilt the head
forward until a good stretch is achieved
down the back of the neck. Next, place the
arm behind the body and stretch the side of
the neck, by bringing the ear down toward
the shoulder. Then, tuck the chin toward the
chest and hold. Repeat the sequence on the
other side.

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plyometrics

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plyometrics

Plyometrics are defined as exercises which rapidly stretch a muscle followed quickly by
an explosive contraction of that muscle. This type of exercise is not recommended for
the young adolescent; however, many activities have plyometric movements incorporated
into them.
Examples of lower body plyometrics are:
• Standing broad jumps
• Jump squats
• Jumping to head a ball in soccer
• Skipping
• Single leg jumps
• Double leg jumps in a straight line
• Forward running, jumping, spinning
When performing plyometric exercises, be sure to be rested and not fatigued.

The following plyometrics exercises can be found in the Skills of Gold DVD:

• 1-leg pattern hops • Squat thrusts

• Power stride • Agility cones
• Power leap • Directional change shuffle drill
• Two-foot hop – 4 directions • Tape ladder – footwork
• Forward and reverse lunges • Bounding side to side
• Sitting hurdle • Squat jumps
• 3, 2, 1 tuck jump • Resisted squat jumps
• Side step jumps – crossover • Split squat jumps

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plyometrics

3.01 1-leg pattern hops

1-legged hops are a terrific
way to develop explosive power.
Using a marked number sign on
the floor, hop around the entire
pattern landing in each open
space. Switch legs and reverse
the direction. Vary the drill by
working in different patterns, or
jumping to random spaces.

3.02 Power stride

Keeping the body low, and the
knees deeply flexed, jump to
the side off one leg, landing on
the opposite foot. Maintain a
deep knee flex on the landing,
then repeat the motion jumping
back to the original position.
This sequence is a great way to
develop strength and balance.

3.03 Power leap

This time, jump to the side off
both feet, again landing with
a deep knee bend. Repeat
the motion, jumping back to
the starting position. This drill
can also be done forward and
backward.

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plyometrics

3.04 Two-foot hop – 4 directions

The two-foot hop helps develop explosive
power in all directions. With the feet
together, jump in a square pattern, main-
taining balance with each jump. Reverse
directions and repeat the pattern.

3.05 Forward and reverse

lunges
Take a step forward and flex the knee to
90 degrees, while fully extending the back
leg. Then lunge backward with the same leg
extending it as far as it can reach.

3.06 Sitting hurdle

With the legs out in front, lift one leg and
bend the knee, turning it while extending the
hip and bringing the foot back to touch the
floor behind and out to the side. Then return
to the starting position and repeat with the
opposite leg. Sitting hurdles help develop
the muscle groups around the hip joint.
Ultimately, this exercise can be performed in
one continuous movement, without touching
the floor.

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plyometrics

3.07 3, 2, 1 tuck jump

Using a 3-2-1 count, slowly
flex the knees, move into a
tuck position and load the
quadraceps for a powerful
jump. Explode upward using a
strong arm drive to help achieve
maximum height. Flex the
knees on the landing and return
to a tuck position, ready for the
next jump.

3.08 Side step jumps

– crossover
From a standing position with
the knees flexed, perform a side-
ways jump while simultaneously
crossing one leg in front of the
other. Finish the landing with the
feet parallel on the floor.

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plyometrics

3.09 Squat thrusts

Squat thrusts are a tried and
true exercise for developing
cardio, core strength and coor-
dination. With the feet shoulder
width apart, crouch down and
place the hands in front of the
feet, shoulder width apart. Then
thrust the legs out behind to full
extension. Pull the legs back
to the starting position, stand
upright and repeat.

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plyometrics

3.10 Agility cones

Creating a pattern on the floor
using cones, gloves, or other
objects helps set up a variety
of footwork exercises that can
be done in a relatively small
area. Moving through the cones
in various ways helps develop a
player’s agility and coordination.
• Zig zag shuffle
• Zig zag shuffle with stick
• Zig zag crossover
• Zig zag crossover with stick
• Karioka
• Karioka with stick
• Tight turn acceleration
• Up and back transition
• Up and back transition with
stick

3.11 Directional change

shuffle drill
Here, one partner leads,
dictating the direction of travel
as the other player attempts to
match or mirror his footwork.
The idea is to keep the partner
moving forward, backward and
side to side. The player leading
the exercise needs to be creative,
forcing the player following to
react quickly while maintaining
balance and focus.

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plyometrics

3.12 Tape ladder

– footwork
Creating a tape ladder on the
floor gives players the oppor-
tunity to execute an unlimited
number of footwork patterns.
Virtually any footwork exercise
can be practiced on the ladder
in varying combinations to
increase foot speed, agility, leg
strength, and balance.
• Hopscotch
• High step – forward and
sideways
• Quick feet
• In and out
• Crossover – forward
• Crossover – backward
• Snake
• Slalom
• 1-foot hop
• 2-foot hop

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plyometrics

3.13 Bounding side to

side
Bounding to the side is a great
exercise for developing explosive
power. Flex the leg and leap to
the side at a 45 degree angle.
Exploding out of the crouch to
the other leg and back again
develops the fast twitch muscle
fibers. If there’s enough room,
bounding can also be performed
in a straight ahead motion.

3.14 Squat jumps

With the hands on the hips,
bend the legs into a deep squat,
then explode straight upward.
Both feet should hit the floor at
the same time on the landing.

3.15 Resisted squat

jumps
Resisted squat jumps help to
increase explosive leg strength.
Here, a partner stands behind
the jumper, placing her hands
on the jumper’s hips to create
resistance. The jumper explodes
upward and outward, as she
launches from the squat.

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plyometrics

3.16 Split squat jumps

From a standing position, with
the hands on the hips, extend
one leg behind the body,
lowering the knee to the floor.
Return to the standing position
with a 2-foot jump and switch
legs.

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balance and
coordination

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 Off-ice manual - level 1
Balance and Coordination

Balance and Coordination

The following balance and coordinationexercises can be found in the Skills of Gold DVD:

• Hand swap on stick • Stickhandle wobble board – 2-foot /

• Stickhandle and juggle 1-foot
• Ball throw / catch – combinations • Flip ball to partner – knock down / pass
• Throw ball against wall – knock down back
• Walking squats – stickhandle • Ball under stick – jump side to side
• Stuttersteps - stickhandle • Bounce ball on blade
• Stickhandle ball – kick ball with feet • Flip ball up / knock down

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Balance and Coordination

4.01 Hand swap on stick

Hold the stick directly in front
of the body with a proper grip.
Then, alternately grab the stick
with one palm up and one palm
down, changing hand positions
as quickly as possible while
trying to maintain a level stick
through the transitions. Another
version of the hand swap begins
with both hands alternately
grabbing and releasing the stick
so that both palms are facing
up or down at the same time.
Swapping hands on the stick
helps develop dexterity and
quick stick work.
How many can you do?
How fast?
Go to the Calendar tab to keep
track....

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Balance and Coordination

4.02 Stickhandle and juggle

Here’s a great exercise to work on coor-
dination. While stickhandling a ball with
one hand, juggle two balls with the other,
trying to maintain control of all three balls
simultaneously.

4.03 Ball throw / catch

- combinations
The following hand eye coordination drills
are a combination of throw and catch
exercises that can be done alone or with a
partner. Practicing these drills will help to
develop hand-eye coordination and reac-
tionary skills.
• Wall throw / catch
• Wall throw / catch exchange
• Wobble board - throw / catch
• Quick hands - drop / catch 
• Quick hands - partner drop / catch

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Balance and Coordination

4.04 Throw ball against

wall – knock down
Here, one partner bounces a ball
against a wall while the partner
with the stick plays the rebound
and knocks it down and back.
In an alternate version, the
partner with the stick deflects
the ball up and back.
Either is a great off-ice exer-
cise for working on tips and
deflections.
How many can you do?
How fast?
Go to the Calendar tab to keep
track....

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Balance and Coordination

4.05 Walking squats

– stickhandle
From a standing position, slowly walk
forward and gradually bend into a squat
position. Note that as the body drops lower,
the ball moves further away from the body.
Move forward then backward continuing to
stickhandle the ball while keeping the feet
moving at all times. This is a great exercise
for developing control and timing.

4.06 Stuttersteps - stickhandle

Place a number of sticks on the floor and
execute a few quick stutter steps forward
and backward while stickhandling the ball.
Increasing the speed of the steps and accel-
erating the movement of the ball will help
develop agility and coordination.

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Balance and Coordination

4.07 Stickhandle ball – kick ball

with feet
Start by dribbling a soccer ball with the feet,
then move forward while stickhandling a ball.
Next, stickhandle backward while drawing
the soccer ball back with the foot. This drill
helps develop agility and stickhandling skills.
To add difficulty, replace the soccer ball with
another stickhandling ball to further develop
coordination.

4.08 Stickhandle wobble board –

2-foot / 1-foot
Here’s a good drill to help develop balance
and build confidence while stickhandling.
Stand on a wobble board with both feet
and stickhandle a ball around the body
while maintaining balance and control. As
proficiency increases, try performing this
drill by standing with only one foot on the
wobble board.

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Balance and Coordination

4.09 Flip ball to partner

– knock down / pass
back
Here’s a great drill to help
improve hand-eye coordina-
tion. Flip the ball in the air to
a partner who knocks it down,
gains control and passes it back.

4.10 Ball under stick –

jump side to side
Roll the ball under elevated
sticks, then jump over the sticks,
regaining control of the ball
on the other side. Continue
jumping from side to side while
moving the ball under the sticks.
As proficiency increases, players
can create different patterns to
increase agility and control.

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Balance and Coordination

4.11 Bounce ball on blade

Here’s an important skill to know how to use
when trying to coral a bouncing puck, or to
knock the puck out of the air. Bounce the
ball on both the forehand and backhand
sides of the blade, maintaining control at
all times.

4.12 Flip ball up / knock down

Flipping the ball up and trapping it down
on the ground with control, is another good
exercise to help develop hand eye coordina-
tion. The ball can be trapped using the fore-
hand or backhand side of the blade. This is
a handy skill to know how to use when trying
to control a bouncing puck.

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core and
conditioning

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 Off-ice manual - level 1
core conditioning

Core conditioning
General Principles of Conditioning
It is a well known fact that athletes are less likely to be injured when they are physically fit.
In addition, well conditioned athletes can perform at a higher level of intensity for longer
periods of time without becoming fatigued.
This resistance to fatigue allows fit athletes to be both physically and mentally in control of
themselves from the drop of the puck until the final buzzer.
The basic components of fitness are:
• Aerobic and Anaerobic Conditioning • Joint Flexibility
• Muscular Endurance, Strength and Power • Speed, Agility and Quickness
• Motor Coordination and Skill Characteristics

Conditioning programs
Aerobic base & Aerobic Conditioning
This is the training of the athlete to utilize oxygen as an energy source at different workloads.
The athlete is generally training for a longer period of time at an intensity of anywhere from
50-85% of maximum exertion. The proper work to rest ratio involves exercising for longer
than 120 seconds then resting for an equal amount of time. The development of this energy
system is critical in the game of hockey. A large degree of Aerobic Conditioning allows the
player to recover better, enabling them to perform for an entire game at maximum intensity.
The development of Aerobic Conditioning is essential in the development of Anaerobic
Conditioning for hockey.
Developing an aerobic base is important to any hockey player who aspires to achieve their
optimal performance.
Building one’s aerobic base will:
• Aid recovery • Help to deal with • Aid improvement
after intense fatigue during of anaerobic
activity intense activity fitness
Aerobic energy may be defined as working at a steady state for an extended period of time.
This may include working at a moderate intensity for a duration of 30 to 40 minutes.
Examples of aerobic activities include:
• Cycling • Stair climber • Swimming
• Inline skating • Jogging • Soccer

Anaerobic Conditioning
This is the training of the athlete to work at a high intensity (greater than 85% of maximum
exertion) for a short period of time. Generally, an athlete will work from 0 to 120 seconds
with 5 to 6 times as much rest allowed between work intervals. During this type of activity the
muscles do not require oxygen to work, however, lactic acid is produced as a by-product that
accumulates in the muscle. The key to its success is following the proper work to rest ratios
when training. It is through this type of conditioning that players will develop improved speed.

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agility and
quickness

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 Off-ice manual - level 1
agility and quickness

agility and quickness

The secondary fitness characteristics of Speed, Agility and Quickness are cornerstones in
hockey. Today’s hockey player must work to develop top speed, defining agility and lightning
quickness to adapt to the multi-directional demands of hockey. These fitness parameters are
developed through-out the athlete’s career.
The foundation of all of these skills is first the ability of the athlete to stop under control with
balance on a single foot regardless of the direction of movement. So it is important to teach
the athlete to stop first and move second!
All of these skills are generally anaerobic in nature and must follow the training guidelines
as outlined in anaerobic conditioning. As there is also a high skill and motor control compo-
nent to these skills, the coach must first teach the skills of these drills prior to the training of
speed, agility and quickness
The development of these basic components of fitness is the goal of every coach. Their
development should be aimed not only at improving the athletes’ performances, but also
for injury prevention. Through proper conditioning a player will be able to better handle the
stresses of the game, putting them at a lower risk for injury.

Developing agility and quickness in hockey players is important for a number of

reasons:
• To change direction to get away from a • To move in many different directions
check • To maintain balance while changing
• To change direction quickly to stay with direction
an opponent
Examples of developing agility and quickness include:
• Sprinting on-the-spot • Carrioaca shuffles
• Side shuffles • 3-on-3 soccer (small area)
• Side-to-side shuffles • Running figure 8’s around cones
• Jumping side-to-side • Zigzag hops

The following exercises can be done backwards, as hockey players should develop
strength and agility in both directions.
1. Skaters low power stride 8. Quick taps on a platform or stair
2. Skaters power leap 9. Skipping
3. Running up and down on a 10. Squat thrusts
platform or stairs 11. Leap frogs
4. Two-footed hop 12. Crossovers
5. Forward lunges 13. Stair running
6. Reverse lunges 14. Cones
7. 3, 2, 1 tuck jump 15. Directional change shuffle drill

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agility and quickness
1.Skaters low power stride: Stride side to 8.Quick taps on a platform or stair:
side, keeping body low (the length of stride will Instead of running up and down, tap the ball
depend on leg length). You can stay on the spot of your foot up on the platform – alternating
or move forward or backward. For variety and each foot as you do it. Should try to keep
added intensity, these can be done on a hill. as quick a pace with this as you can. This is
much like running on the spot.
2.Skaters power leap: As above, but this
time you will leap up and over to the other 9.Skipping: As fast as you can.
side. You will explode up and land in a squat.
10.Squat thrusts: Start in an upright posi-
Watch the landing and make sure that you are
tion, then drop to all fours and thrust your
tracking your ankles, knees and hips just like
legs out behind them (you are now in a
you would when performing squats in a gym.*
push-up position), then quickly pull your legs
3.Running up and down on a platform or back in and return to an upright position.
stairs: Try to find a platform that is about
11.Leap frogs: Just as the title says. Go for
4–6 inches off the ground (or use a stair)
height or go for distance.*
and run up and down as fast as you can. Try
to ensure that you land softly with your feet 12.Crossovers: Staying low, cross one leg in
to absorb the impact. Land only on the balls front of the other and travel for 10–15 cross-
of your feet, both stepping up and down. overs in one direction. Walk back to the start
Stay close to the platform and keep your point and repeat with the other leg. These
chest and head up.* can be done on a hill for variety and intensity.
4.Two-footed hop: Over a hockey stick (or 13.Stair running: Find a long flight of stairs
bench), anywhere from 2–12 inches off the (a stadium, arena, etc.). You can run up and
ground (depending on the age of the player). down them, bound two by two, three by three,
Bend your knees upon landing and to absorb one-legged, hop up, use both feet, or the
the impact, tuck your knees up as you jump crossover technique.*
over the sticks. For added intensity, do this 14.Cones: Set up 6–10 cones or pylons
exercise one foot at a time.* (6–18 inches in height – depending on the
5.Forward lunges: Lunge forward, one leg at age of the players) in a row and tuck jump
a time. The movement is much like a cross- forward over each cone with both feet. To
country ski motion. The weight on landing add variety to this exercise, arrange the
should be through the heel of your front foot. cones (pylons) in different patterns, space
The knee, ankle and toes should be in align- them farther apart (more distance in the
ment. Don’t let the knee fall in front of the toe jump for strength), closer (more for quick
when travelling forward. To increase intensity feet and agility).Use one leg at a time for
for this exercise, add power to the movement. increased intensity.*
6.Reverse lunges: As above, but lunging 15.Directional Change Shuffle Drill: Stand
backwards. Watch your alignment. Land with in a “ready position” (eyes looking forward,
your weight going through the heel of your knees bent and butt down). The idea of
front foot. This exercise is advanced and is this drill is to get you shuffling back and
not recommended for younger players. forth, side to side and diagonally as fast as
possible, to enhance your foot speed. Keep
7. 3, 2, 1 tuck jump: Start off standing, with
low during the drill. A coach can instruct
knees soft (slightly bent). Pulse down (squat
the players on what direction to be moving.
down) for a count of 3, 2, 1 and then tuck
Keep the drill moving at a quick pace. This is
jump (knees to your chest). Land quietly
good for reaction work. Stick handling with a
and absorb the impact by bending into the
tennis ball can also be done with this drill.
landing. Keep back straight, and head up.

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off-ice
stickhandling

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 Off-ice manual - level 1
off-ice stickhandling

Off-Ice Stickhandling
The following off-ice stickhandling exercises can be found in the Skills of Gold DVD:
• Ball control – narrow and wide • Ball control – ball through legs from
combination back
• Ball control – side / front / side • Ball control – switch hands
• Ball control – one leg – left or right • Ball control – ball over stick – forehand
• Ball control – one hand / backhand
• Ball control – hands together • Ball control – two balls / three balls
• Ball control – rotation • Ball control – tape ladder – toe drag
• Ball control – toe drag – side and front • Ball control – tape ladder – lateral
combination • One touch pass – forehand / backhand
• Ball control – figure 8’s • Saucer pass – forehand / backhand
• Ball control – around the body – box • Passing – receive forehand / return
• Ball control – around the body – backhand
triangle • Pass behind – pull ball back through
• Ball control – partner on knees – legs
combination • Freestyle stickhandling moves
• Ball control – stick through legs

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off-ice stickhandling

5.01 Ball control –

narrow and wide
combination
Here’s a drill that will help
develop some deceptive
stickhandling skills. Start
by working the ball in a
narrow pattern, then take
it out wide; then narrow
again. Try different combi-
nations, concentrating on
quick changes and main-
taining good control.

5.02 Ball control –

side / front / side
Start by stickhandling the
ball on the backhand side,
then move it around to the
front, and eventually all
the way to the forehand
side. The sequence can
be reversed, moving back
across to the backhand. In
a game situation, this drill
will help evade a check, no
matter where it comes from.

5.03 Ball control–

one leg – left or
right
Start this drill by stick-
handling while on one leg,
continuing to work the ball
from side to side. Switch
legs, all the while keeping
the ball moving and under
control.

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off-ice stickhandling

5.04 Ball control – one hand

There are lots of game situations where a player has only
one hand on the stick – usually the top hand. It’s good
to practice this skill off-ice to develop strength and gain
a feel for the puck using only one hand. Stickhandling
the ball with one hand builds wrist and forearm strength
and at the same time helps develop coordination. Try
switching hands to become more proficient on both
sides.

5.05 Ball control – hands together

Start with both hands at the top of the stick, work the
ball through the full stickhandling range, all the way
across the body, around behind, and back again. This is
another effective way to build forearm strength. Players
will also develop a better feel for the ball when it’s
handled further away from the body.

5.06 Ball control – rotation

The term “ puck on a string “ comes from this manoeuvre.
Keeping the ball in contact with the blade, move the
stick all the way around the ball. Slide the ball from the
heel of the blade to the toe, and then back down the
other side of the blade.

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off-ice stickhandling

5.07 Ball control – toe drag – side and

front combination
An effective skill to use to beat a defender, the toe drag
should be practiced both on and off the ice. Alternate
dragging the ball toward the body from the front and
side, by using the toe of the blade. Concentrate on
technique to begin with, then try to increase speed while
maintaining a smooth, fluid motion.

5.08 Ball control – figure 8’s

Figure 8’s give players a better feel for the ball over a
wide range of motion. The pattern requires players to
control the ball on both the forehand and backhand.
Eventually, a smooth, continuous motion should be
achieved. The figure 8 can also be practiced one-
handed, using only the top hand on the stick.

5.09 Ball control – around the body – box

This is another excellent drill for increasing puck control
and agility. Move the ball around the body in a box
pattern, stickhandling continuously. Work around the box
one way, then change directions, and repeat the pattern
in reverse, keeping the ball moving and under control at
all times.

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off-ice stickhandling

5.10 Ball control – around the

body – triangle
Moving the ball in a triangular pattern
requires that the ball be pulled from one
point to another. With the ball in front, move
it, just behind the body on one side. Then
pass it to the other side, turning the body to
regain control. Try executing the moves as
quickly as possible while maintaining control
in all positions.

5.11 Ball control – partner on

knees – combination
In this drill, the player kneeling creates an
obstacle by extending the stick out from
the body. The other player moves the ball
either from side to side underneath the stick,
flips the ball over the stick, or performs toe
drags around the stick. Here, the kneeling
partner increases the difficulty by sweeping
her stick slowly from side to side. Avoiding
the moving stick requires outstanding focus
and timing.

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off-ice stickhandling

5.12 Ball control – stick

through legs
Working the ball through the legs is an excel-
lent way to develop hand-eye coordination,
along with hand speed. Take the ball back
between the legs and then flip it forward,
bringing the stick around front to pick up
the pass.
As players become more proficient, they can
increase the speed of the motion, concen-
trating on moving the ball with control.

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off-ice stickhandling

5.13 Ball control – ball

through legs from
back
Starting on the forehand side,
take the ball out wide and
behind the body, using the toe
of the blade to pull the ball
up between the legs. This can
also be practised by using the
backside of the blade to tap the
ball through the legs. Practise
bringing the ball up to the stick
either off the foot or straight
through. This skill is particularly
useful when picking up a pass
from behind.

5.14 Ball control –

switch hands
Start by holding the stick with a
proper grip, then reverse the grip
while continuing to move the
ball with control. By switching
from right to left handed and
back, players will improve their
range of motion, as well as their
stickhandling agility. This is a
great exercise for improving a
player’s feel for the ball and
hand-eye coordination.

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off-ice stickhandling

5.15 Ball control – ball

over stick – forehand /
backhand
Stickhandle the ball between
sticks laid out in a fan pattern.
Lift the ball over each stick
with the forehand. Then reverse
directions, this time using the
backhand.

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off-ice stickhandling

5.16 Ball control –

2 balls / 3 balls
Stickhandling two or even three
balls is a great drill to help
develop hand-eye coordination
and hand speed. This exercise
can be used as a warm-up at
the start of practice, or at the
end of practice as a cool-down.

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off-ice stickhandling

5.17 Ball control – tape ladder –

toe drag
Start with both feet on one side of the
tape ladder. Use toe drags to move the ball
through each square.

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off-ice stickhandling

5.18 Ball control –

tape ladder – lateral
Start with the feet on either side of the tape
ladder and move the ball from side to side
through each square both forward and back-
ward. Work towards increasing the speed
when doing this drill.

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off-ice stickhandling

5.19 One touch pass

forehand / backhand
In this passing drill, partners
start off close together and
begin to execute one touch
passes while slowly moving
away from each other. As the
flow of the passes continues,
the players start to move toward
each other again. This drill
requires adjusting the speed
of the passes as the distance
changes. It should be practised
on both the forehand and
backhand.

5.20 Saucer pass –

forehand / backhand
When practising a forehand
saucer pass with a ball, the stick
blade should be open faced
with the ball on the heel. The
ball rolls along the blade as
the stick slides in front of the
body. Making a saucer pass on
the backhand is a little more
difficult. This time the backside
of the blade is closed, which
means it’s harder to get the ball
up in the air. So whether on the
forehand or backhand, wrist and
forearm strength are needed to
execute this pass properly.

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off-ice stickhandling

5.21 Passing – receive forehand

/ return backhand
Being able to receive a pass is just as
important as sending one. The pass receiver
should keep the blade of the stick perpen-
dicular to the oncoming ball. The pass
should be received close to the middle of
the blade and cushioned slightly by relaxing
the arms as the ball hits the blade. After
bringing the ball in front and across the
body, the pass receiver then returns it on the
backhand.

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5.22 Pass behind – pull

ball back through legs
Because some passes in a game
aren’t always tape-to-tape, this
is an important skill to use when
receiving a pass from behind.
Moving the blade of the stick
behind the body to either tap
or pull the ball through the legs
is more efficient than trying to
pull it around and in front of the
body.

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off-ice stickhandling

5.23 Freestyle stickhandling

moves
Once players have developed a full range of
stickhandling fundamentals, they can chal-
lenge themselves by coming up with their own
combinations. Practising and being creative
with these new combinations will turn a good
puckhandler into a truly great one.

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cool-down

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cool-down

Cool-Down
The cool-down is the opposite of the warm-up. If the warm-up prepares the body for exercise,
then the cool-down recovers the body following exercise. The cool-down is one of the most
important features of the recovery process following exercise.
An appropriate cool-down will:
• Aid in the dissipation of waste products
• Reduce the potential for muscle soreness following exercise
• Reduce the chances of dizziness or fainting caused by the pooling of venous blood in the
extremities
• Reduce the level of adrenaline in the blood
The cool-down should consist of a period of 5 – 10 minutes of light aerobic activity to keep
the muscles working to aid in the dissipation of waste product and keep the blood from
pooling in the extremities. It is generally agreed that static stretching during the cool-down is
beneficial.
STRETCHING
Stretching should be completed after every game, practice and off-ice training activity.
General Static Stretching Instructions:
1) Players should be warm prior to stretching.
2) Players should maintain the proper body position and alignment during each stretch.
3) Players should be alert to the feel of the stretch: the feeling should be one of gentle
stretch not pain.DO NOT OVER STRETCH.
4) The stretch should be static and not bouncy.
5) Stretches should be held for 15-30 seconds and repeated 2-4 times each.
Things to Remember:
• These stretches should be considered the minimum requirements.
• For more stretches, consult an appropriate professional in your community.
• If a player complains of pain during any of the dynamic or static stretching exercises, the
player should stop the exercises and seek medical advice.
• A player’s flexibility will decrease during their growth spurt. This occurs at approximately
age 12 for girls and age 14 for boys. More frequent stretching may decrease these effects.

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cool down - stretches

cool down stretches

1. Trunk/Shoulder
• Stand with feet shoulder width apart -bring left arm
overhead reaching hand down spine
• Hold the left elbow behind the head with the right hand
• Bend the trunk straight sideways to the right
• Do not rotate the trunk

2. Thigh/Quadriceps
• Stand on your left foot holding wall with left hand for
support if need be
• Reach behind with the right hand holding the right foot
• Keep back straight and hips and shoulders square
• Lift the right foot and ankle towards the right buttocks
• Keep the right leg in good alignment: the right shoulder,
hip, knee and ankle should be aligned

3. Thigh/Hip Flexor
• Kneel on the right knee
• The left leg is forward with the knee bent
• Place hands on the floor at each side of the
left foot
• Keep your back straight and hips and
shoulders square
• Stretch forward feeling the stretch in the
right thigh and hip flexor

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cool-down - stretches

4. Groin
• Sit on the floor with your feet together as in
the picture
• Keep your back straight
• Pull your feet in towards your groin until you
cannot keep your back straight or keep your
feet together
• Put your elbows on your knees and your
hands on your ankles
• Press your knees towards the floor, to
increase the stretch rotate forward at the
hips while keeping your back straight

5. Hamstring/Lower Back
• Sit on the floor with the left leg extended and
the right leg bent inward as in the picture
• Keep the back straight and hips and
shoulders square
• Keep the left leg in neutral rotation and
aligned with the left shoulder.
• Reach forward with your hands keeping the
back straight (Think of bringing your chest
towards the thigh, not the head to the knee)

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cool-down - stretches
6. Low Back/Hip Extensor
• Lie on your back with the right knee bent up
towards the chest as in the picture
• Hold the right knee with both hands (If a
player complains of pain holding the knee
as illustrated; instruct them to hold the leg/
thigh under the knee)
• Keep the right knee in alignment with the
right shoulder
• Pull the right knee towards the chest

7. Gluteal/Hip/Low Back
• Lie on your back with the right hip and knee
bent and the foot over the left leg as in the
picture
• Place the right hand flat on the floor with the
shoulder at 90 degrees as in the picture
• Turn the head to the left
• Hold onto the right knee with the left hand
and pull the knee towards the floor
• Allow the body to rotate until the shoulder is
about to lift off the ground
• Keep the shoulders and right hand in contact
with the ground

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nutrition

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78
Recommended Number of Food Guide Servings per Day What is One Food Guide Serving? Make each Food Guide Serving count…
Look at the examples below. wherever you are – at home, at school, at work or when eating out!
Children Teens Adults
Age in Years 2-3 4-8 9-13 14-18 19-50 51+
�Eat at least one dark green and one orange vegetable each day.
• Go for dark green vegetables such as broccoli, romaine lettuce and spinach.
Sex Girls and Boys Females Males Females Males Females Males
• Go for orange vegetables such as carrots, sweet potatoes and winter squash.
�Choose vegetables and fruit prepared with little or no added fat, sugar or salt.
• Enjoy vegetables steamed, baked or stir-fried instead of deep-fried.
nutrition

Vegetables
and Fruit 4 5 6 7 8 7-8 8-10 7 7 Fresh, frozen or canned vegetables Leafy vegetables Fresh, frozen or 100% Juice
125 mL (1⁄2 cup) Cooked: 125 mL (1⁄2 cup) canned fruits 125 mL (1⁄2 cup) �Have vegetables and fruit more often than juice.
Raw: 250 mL (1 cup) 1 fruit or 125 mL (1⁄2 cup)

�Make at least half of your grain products whole grain each day.
• Eat a variety of whole grains such as barley, brown rice, oats, quinoa and wild rice.
• Enjoy whole grain breads, oatmeal or whole wheat pasta.
Grain �Choose grain products that are lower in fat, sugar or salt.
Products 3 4 6 6 7 6-7 8 6 7
• Compare the Nutrition Facts table on labels to make wise choices.
Bread Bagel Flat breads Cooked rice, Cereal Cooked pasta • Enjoy the true taste of grain products. When adding sauces or spreads, use small amounts.
1 1
1 slice (35 g) ⁄2 bagel (45 g) ⁄2 pita or 1⁄2 tortilla (35 g) bulgur or quinoa Cold: 30 g or couscous
125 mL (1⁄2 cup) Hot: 175 mL (3⁄4 cup) 125 mL (1⁄2 cup)
�Drink skim, 1%, or 2% milk each day.
• Have 500 mL (2 cups) of milk every day for adequate vitamin D.

HockeyCanada.ca
• Drink fortified soy beverages if you do not drink milk.
Milk and �Select lower fat milk alternatives.
Alternatives 2 2 3-4 3-4 3-4 2 2 3 3
• Compare the Nutrition Facts table on yogurts or cheeses to make wise choices.
Milk or powdered Canned milk Fortified soy Yogurt Kefir Cheese
milk (reconstituted) (evaporated) beverage 175 g 175 g 50 g (1 1⁄2 oz.)
250 mL (1 cup) 125 mL (1⁄2 cup) 250 mL (1 cup) (3⁄4 cup) (3⁄4 cup)

�Have meat alternatives such as beans, lentils and tofu often.

Meat and �Eat at least two Food Guide Servings of fish each week.*
Alternatives 1 1 1-2 2 3 2 3 2 3 • Choose fish such as char, herring, mackerel, salmon, sardines and trout.
�Select lean meat and alternatives prepared with little or no added fat or salt.
Cooked fish, shellfish, Cooked legumes Tofu Peanut or nut butters Shelled nuts • Trim the visible fat from meats. Remove the skin on poultry.
Eggs
poultry, lean meat 175 mL (3⁄4 cup) 150 g or 2 eggs 30 mL (2 Tbsp) and seeds • Use cooking methods such as roasting, baking or poaching that require little or no added fat.
Off-ice manual - level 1

The chart above shows how many Food Guide Servings you 75 g (2 1⁄2 oz.)/125 mL (1⁄2 cup) 175 mL (3⁄4 cup) 60 mL (1⁄4 cup) • If you eat luncheon meats, sausages or prepackaged meats, choose those lower in salt (sodium) and fat.
need from each of the four food groups every day.

Having the amount and type of food recommended and

following the tips in Canada’s Food Guide will help: Oils and Fats Satisfy your
• Include a small amount – 30 to 45 mL (2 to 3 Tbsp) – of unsaturated fat
• Meet your needs for vitamins, minerals and other nutrients. Enjoy a variety thirst with water!
each day. This includes oil used for cooking, salad dressings, margarine
• Reduce your risk of obesity, type 2 diabetes, heart disease, and mayonnaise. of foods from
certain types of cancer and osteoporosis. Drink water regularly. It’s a
• Use vegetable oils such as canola, olive and soybean. the four calorie-free way to quench
• Contribute to your overall health and vitality. your thirst. Drink more water
• Choose soft margarines that are low in saturated and trans fats. food groups. in hot weather or when you
• Limit butter, hard margarine, lard and shortening.
are very active.

* Health Canada provides advice for limiting exposure to mercury from certain types of fish. Refer to www.healthcanada.gc.ca for the latest information.

A larger verson of the the above graphic can be found at:

hc-sc.gc.ca/fn-an/food-guide-aliment/index-eng.php
or hc-sc.gc.ca
 off-ice manual - level 1
nutrition

Nutrition Alternatives
Ideas for healthier alternatives
Cakes and Baked Goods French Fries
• Fruit with yogurt and granola • Bake strips of potatoes. Try sweet
• Bake an apple in the oven with some potatoes for a sweeter alternative.
cinnamon Fruit flavored juices and sports drinks
• Bake low fat muffin • Cut up limes, lemons or cucumbers and
Chips and Dips add them to your water
• Plain popcorn • 100% juices
• Whole wheat baked tortilla chips with • Buy powdered energy drinks for less
salsa sugar
• Baked pitas • Water, water and water
• Low fat salad dressing instead of dip Loaf of white bread
Ice Cream • Whole wheat or 12 grain bread
• Freeze your own yogurt in a cube tray • Whole wheat pitas and wraps
• Freeze your favorite 100% juice in a
cube tray

Recommended Diet
Breakfast Lunch, Dinner/ Post-Work-Out Snacks
Pre-Work Out Meals
• Granolas • Fresh vegetables • Pasta • Fresh vegetables
• Oatmeal • Fresh fruit • Whole wheat • Fruit shake
• Low fat muffins • Salads breads • Almonds, walnuts
• Whole wheat • Whole wheat breads • Fresh fruits • Dried fruit
toast • Pasta • Fresh vegetables • Whole wheat
• Fruit • Potatoes • Potatoes breads
• Low fat milk • Rice • Protein shake **Avoid potato chips,
• Egg whites • Skinless chicken *Limit creamy candy, dips, pop or
breasts sauces and soups, soda and nachos
*Limit cheese,
syrups, jams • Tuna chicken, fish, red
and coffee meats, cheeses,
• Salmon - water
coffee and caffeine
**Avoid cream, *Limit shellfish, red drinks
rich sauces, meats, cheeses, ice
butter, bacon cream, desserts and **Avoid deep fried,
and other high creamy sauces pan-fried, oils, pop
fat products or soda
**Avoid fried foods,
preserved meats,
pop or soda, butter,
oils and other high
fat foods

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fluids and
hydration

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Fluids and hydration

Fluids and hydration

Hydration is an essential component to attain optimal performance in training/competition.
We sweat during exercise to keep cool and limit the increase in our core body temperature.
If a player does not replace the lost sweat, they can become dehydrated and this can inhibit
his/her ability to compete at their particular level. Dehydration can impair muscle function
and the ability of the brain to stay alert and focused, thus inhibiting performance.
Some important points about hydration include:
• Consume water and preferably sport drinks before, during and after exercise.
• Sweat is water and salt - the more one sweats during activity, the more fluid and salt
must be replaced.
• Thirst is not a good indicator of dehydration. Consume fluids before you feel thirsty.

Physiological part of hydration

A sports drink during exercise is best suited to give the body what it needs. It replaces the
fluid and some of the salt (electrolytes) that is lost through sweating. It also has some sugar
(carbohydrate) to fuel the muscles and the brain during physical activity, as carbohydrate
is the fuel of choice for stop-and-go sports like ice hockey. Finally, sports drinks also taste
good when athletes are hot, sweaty and thirsty. The salt in sports drinks also has the proper
electrolyte profile to maintain the physiological drive to drink. Many athletes rely on thirst
alone to stimulate drinking, but thirst is an inaccurate gauge of fluid needs when we’re physi-
cally active. Thirst is driven by two key physiological changes: a rise in the concentration
of sodium level and a drop in blood volume. Whenever we sweat, part of that sweat comes
from our blood. Since we lose more water molecules from the blood than we do electrolytes,
the plasma-sodium concentration (the saltiness of the blood) rises, which stimulates thirst.
However, if sweat is replaced by plain water, the plasma sodium concentration falls, which
reduces thirst.

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Fluids and hydration

PRACTICAL APPLICATIONS
• A good way to determine if hockey players are staying hydrated is to weigh them in
shorts and t-shirt before and after practices and competitions. If an athlete loses more
than 1.5-2% of their body mass, it is likely that their on-ice performance will suffer.
For example, an 80 kg person should not lose more than 1.2-1.6 kg through sweating
(equivalent to 1.2-1.6 litres of sweat). A smaller person or child weighing 50 kg should
not lose more than 0.75-1.0 kg of body mass during practices and competitions. Ideally,
little or no weight loss during activities is desired.
• Adults and children generally underestimate their fluid needs during exercise lasting
more than 30 min. Because children respond to dehydration with an excessive increase
in their core body temperatures, every effort should be made to prevent exercise-induced
dehydration in child athletes.
• One should make certain that children and adults arrive fully hydrated for practice
sessions and competitions. This can be achieved by drinking ~400 mL of fluid in the 60-
90 min before activity for children and ~500-700 mL for adults. Coaches need to enforce
drink pauses every 15-20 min during practices, even when the athletes do not feel thirsty.
Hockey games give ample opportunities to drink as the shifts of the game allow constant
access to drinks.
• In tournament situations, it is important to make sure athletes drink enough during or
after each game to maintain their body mass. This will ensure that they are properly
hydrated for the following games, as they may be required to play 2-3 games per day.
• Cooling a drink to refrigerator temperature and, in particular, adding flavour to the
drink will increase its taste. Children will voluntarily drink more when the drink is tasty.
Therefore, beverages flavoured to satisfy each athlete’s taste preference should be
readily available for the athlete to drink before, during, and after training sessions and
competitions.
http://www.gssiweb.com/

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calendar

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CALENDAR

Program Legend
PB = Personal Best
Reps = How many times you do an exercice (e.g. 10 pushups)
Sets = How many circuits (e.g. 10 pushups + 2 circuits = 20 pushups, 2 sets of 10 reps)
HOW TO USE THE CALENDAR
There are 5 sample workout plans; each day is broken down into warm-ups, stretching, plyo-
metrics, balance and coordination and off-ice stickhandling. Feel free to use these samples
as your daily workout plans. We do encourage you to create your own plans based on all of
the warm-ups, stretches, plyometrics and off-ice stickhandling presented in the manual.
Monthly calendar:
You may use the blank month calendar to keep track of your summer plans/vacations and
workout regiments.
Daily calendar:
Daily calendars are broken down into the following categories: warm-up, stretching, plyo-
metrics, balance and coordination and off-ice stickhandling. Using the reference sheet, fill in
which exercise you did that day.
For example:
1.01 represents warm-up 1.01 - arm circles from the reference sheet
2.15 represents stretching 2.15 - rotator cuff from the reference sheet

Warm Up Stretching
1.01 1.04 2.13 2.16
1.02 1.05 2.14 2.17
1.03 1.06 2.15 2.18
You may indicate the exercise using the reference code or by simply writing in the name of
that exercise.

Warm Up Stretching
Arm Circles Leg Swing s. to s. Sloppy Pushup Trunk/Shoulder
Trunk Rotations Shuffle Mirror Chest/Pec Stretch Forearm Stretch
Leg Swing f. to b. Karioka Mirror Rotator Cuff Neck Flexion/Rotate

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CALENDAR
For example:
Make sure to log any other sports you might have done that day as well.
Other Sports
Soccer Volleyball Base-ball

For example:
And don't forget to log your meals and drinks.

Meals and Hydration

Breakfast/Fluids Snack 2/Fluids
eggs, toast, orange and apple juice trail mix, water
Snack 1/Fluids Dinner/Fluids
granola bar, apple, water spaghetti, salad and milk
Lunch/Fluids Snack 3/Fluids
chicken sandwich, carrots, cucumbers, sliced apple
chocolate milk

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CALENDAR
Month:

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Month:

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Month:

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Month:

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Month:

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Month:

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Reference sheet

WARM-UP
1.01 Arm Circles 1.07 Standing Jump Rotations 1.12 Lunging Hamstring/Glute
1.02 Trunk Rotations 1.08 High Knee Stretch
1.03 Leg Swing Front to Back 1.09 Heel Kicks 1.13 Inch Worms
1.04 Leg Swing Side to Side 1.10 High Knee/Heel Kicks 1.14 Hip Abduction Walks
1.05 Shuffle Mirror Combination 1.15 Prance
1.06 Karioka Mirror 1.11 Walking Piriformis Stretch

STRETCHING
2.01 Knee to Chest - Inside/ 2.07 Laying Piriformis Stretch 2.14 Chest/Pectoral Stretch
Outside/Across/Shoulder 2.08 Calf Stretch 2.15 Rotator Cuff
2.02 Double Knee 2.09 Hamstring Lower/Back 2.16 Trunk/Shoulder
2.03 Glutes/Hip/Lower Back 2.10 Thigh/Quad Stretch 2.17 Forearm Stretch
2.04 Latisimus Roll Back 2.11 Groin Stretch 2.18 Neck Flextion/Rotation
2.05 Thigh/Hip/Flexor 2.12 Side Lunge
2.06 Prone Oblique/Hip Flexor 2.13 Sloppy Push Up

PLYOMETRICS
3.01 One Leg Pattern Hop 3.06 Sitting Hurdle Shuffle Drill
3.02 Power Stride 3.07 3, 2, 1 Tuck Jump 3.12 Tape Ladder - Footwork
3.03 Power Leap 3.08 Side Step Jumps 3.13 Bouncing Side to Side
3.04 Two-Foot Hop - 4 - Crossover 3.14 Squat Jumps
Directions 3.09 Squat Thrusts 3.15 Resisted Squat Jumps
3.05 Forward and Reverse 3.10 Agility Cones 3.16 Split Squat Jumps
Lunges 3.11 Directional Change

BALANCE & COORDINATION

4.01 Hand Swap on Stick 4.06 Stuttersteps - Stickhandle 4.10 Ball Under Stick Jump
4.02 Stickhandling and Juggle 4.07 Stickhandle Ball - Kick Side to Side
4.03 Ball Throw/Catch Ball with Feet 4.11 Bounce Ball on Blade
Combination 4.08 Stickhandle Wobble Board 4.12 Flip Ball Up/Knock Down
4.04 Throw Ball Against Wall - - 2 Foot/1 Foot
Knock Down 4.09 Flip Ball to Partner -
4.05 Walking Squats Knock Down/Pass Back
- Stickhandle

OFF-ICE STICKHANDLING
5.01 Narrow and Wide 5.10 Around the Body - Triangle 5.18 Tape Ladder - Lateral
Combination 5.11 Partner on Knees 5.19 One Touch Pass
5.02 Side/Front/Side - Combination Forehand/Backhand
5.03 One Leg - Left or Right 5.12 Stick though Legs 5.20 Saucer Pass - Forehand/
Backhand
5.04 One Hand 5.13 Ball through Legs from
Back 5.21 Passing - Receiving
5.05 Hands Together Forehand/Return
5.06 Rotation 5.14 Switch Hands Backhand
5.07 Toe Drag - Side and Front 5.15 Ball over stick – Forehand 5.22 Pass Behind - Pull Back
Combination / Backhand through Legs
5.08 Figure 8's 5.16 2 Balls/3 Balls 5.23 Freestyle Stickhandling
5.17 Tape Ladder - Toe Drag Moves
5.09 Around the Body - Box

94 HockeyCanada.ca
 off-ice manual - level 1
Calendar - Week 1 - day 1 - sample
Week: day:
Warm-up Stretching
1.01 1.04 2.13 2.16
1.02 1.05 2.14 2.17
1.03 1.06 2.15 2.18

Plyometrics
Sets/ Reps/ Sets/ Reps/
Time PB Time PB
3.01 2 2 3.04 2 2
3.02 2 6 3.10 2 2
3.03 2 6 3.12 3 2

Balance and Coordination

Sets/ Reps/ Sets/ Reps/
Time PB Time PB
4.01 2 PB 4.04 2 PB
4.02 2 PB 4.11 3 PB
4.03 2 PB 4.12 3 PB

Off-Ice Stickhandling
Sets/ Reps/ Sets/ Reps/
Time PB Time PB
5.01 3 1 min 5.04 2 1 min
5.02 3 1 min 5.05 2 1 min
5.03 3 1 min 5.06/5.23 2 1 min

Other Sports

Meals and Hydration

Breakfast/Fluids Snack 2/Fluids

Snack 1/Fluids Dinner/Fluids

Lunch/Fluids Snack 3/Fluids

HockeyCanada.ca 95
 Off-ice manual - level 1
Calendar - Week 1 - day 2 - sample
Week: day:
Warm-up Stretching
1.01 1.08 2.01 2.04
1.02 1.09 2.02 2.05
1.07 1.10 2.03 2.06

Plyometrics
Sets/ Reps/ Sets/ Reps/
Time PB Time PB
3.01 2 3 3.07 3 6
3.05 3 6 3.08 3 6
3.06 3 6 3.09 3 8

Balance and Coordination

Sets/ Reps/ Sets/ Reps/
Time PB Time PB
4.05 2 PB 4.08 2 PB
4.06 2 PB 4.09 2 PB
4.07 2 PB 4.10 2 PB

Off-Ice Stickhandling
Sets/ Reps/ Sets/ Reps/
Time PB Time PB
5.01 3 1min 5.08 2 1min
5.02 3 1min 5.09 2 1min
5.07 3 1min 5.10/5.23 2 1min

Other Sports

Meals and Hydration

Breakfast/Fluids Snack 2/Fluids

Snack 1/Fluids Dinner/Fluids

Lunch/Fluids Snack 3/Fluids

96 HockeyCanada.ca
 off-ice manual - level 1
Calendar - Week 1 - day 3 - sample
Week: day:
Warm-up Stretching
1.01 1.12 2.05 2.08/2.09
1.02 1.13 2.06 2.10/2.11
1.11 1.14 2.07 2.12

Plyometrics
Sets/ Reps/ Sets/ Reps/
Time PB Time PB
3.04 2 3 3.14 2 10
3.11 2 6 3.15 2 10
3.13 2 2m 3.16 2 10

Balance and Coordination

Sets/ Reps/ Sets/ Reps/
Time PB Time PB
4.01 2 PB 4.10 2 PB
4.02 2 PB 4.11 3 PB
4.08 2 PB 4.12 3 PB

5.15Off-Ice Stickhandling
Sets/ Reps/ Sets/ Reps/
Time PB Time PB
5.06 2 2 min 5.12 3 2 min
5.07 2 2 min 5.13 3 2 min
5.11 2 2 min 5.14/5.23 3 2 min

Other Sports

Meals and Hydration

Breakfast/Fluids Snack 2/Fluids

Snack 1/Fluids Dinner/Fluids

Lunch/Fluids Snack 3/Fluids

HockeyCanada.ca 97
 Off-ice manual - level 1
Calendar - Week 1 - Day 4 - SAMPLE
Week: day:
Warm-up Stretching
1.03/1.04 1.11 2.01 2.10/2.11
1.05/1.06 1.13 2.02 2.14
1.10 1.15 2.04 2.16/2.17

Plyometrics
Sets/ Reps/ Sets/ Reps/
Time PB Time PB
3.01 3 3 3.06/3.07 3 3
3.02/3.03 3 3 3.10/3.11 3 3
3.04 3 3 3.12 3 3

Balance and Coordination

Sets/ Reps/ Sets/ Reps/
Time PB Time PB
4.05 3 PB 4.08 3 PB
4.06 3 PB 4.09 3 PB
4.07 3 PB 4.10 3 PB

Off-Ice Stickhandling
Sets/ Reps/ Sets/ Reps/
Time PB Time PB
5.03 3 2 min 5.17/5.18 3 2 min
5.15 3 2 min 5.19/5.20/5.21/5.22 2 2 min
5.16 3 2 min 5.23 3 2 min

Other Sports

Meals and Hydration

Breakfast/Fluids Snack 2/Fluids

Snack 1/Fluids Dinner/Fluids

Lunch/Fluids Snack 3/Fluids

98 HockeyCanada.ca
 off-ice manual - level 1
Calendar - Week 1 - day 5 - sample
Week: day:
Warm-up Stretching
1.01/1.02 1.10 2.01 2.10
1.08 1.14 2.03 2.12
1.09 1.15 2.08 2.16

Plyometrics
Sets/ Reps/ Sets/ Reps/
Time PB Time PB
3.01 3 3 3.14 3 3
3.07 3 3 3.15 3 3
3.12 3 3 3.16 3 3

Balance and Coordination

Sets/ Reps/ Sets/ Reps/
Time PB Time PB
4.01 3 PB 4.08 3 PB
4.02 3 PB 4.10 3 PB
4.05 3 PB 4.12 3 PB

Off-Ice Stickhandling
Sets/ Reps/ Sets/ Reps/
Time PB Time PB
5.06 3 2 min 5.17/5.18 3 2 min
5.07 3 2 min 5.14 3 2 min
5.11 3 2 min 5.23 3 2 min

Other Sports

Meals and Hydration

Breakfast/Fluids Snack 2/Fluids

Snack 1/Fluids Dinner/Fluids

Lunch/Fluids Snack 3/Fluids

HockeyCanada.ca 99
 Off-ice manual - level 1
Reference sheet

WARM-UP
1.01 Arm Circles 1.07 Standing Jump Rotations 1.12 Lunging Hamstring/Glute
1.02 Trunk Rotations 1.08 High Knee Stretch
1.03 Leg Swing Front to Back 1.09 Heel Kicks 1.13 Inch Worms
1.04 Leg Swing Side to Side 1.10 High Knee/Heel Kicks 1.14 Hip Abduction Walks
1.05 Shuffle Mirror Combination 1.15 Prance
1.06 Karioka Mirror 1.11 Walking Piriformis Stretch

STRETCHING
2.01 Knee to Chest - Inside/ 2.07 Laying Piriformis Stretch 2.14 Chest/Pectoral Stretch
Outside/Across/Shoulder 2.08 Calf Stretch 2.15 Rotator Cuff
2.02 Double Knee 2.09 Hamstring Lower/Back 2.16 Trunk/Shoulder
2.03 Glutes/Hip/Lower Back 2.10 Thigh/Quad Stretch 2.17 Forearm Stretch
2.04 Latisimus Roll Back 2.11 Groin Stretch 2.18 Neck Flextion/Rotation
2.05 Thigh/Hip/Flexor 2.12 Side Lunge
2.06 Prone Oblique/Hip Flexor 2.13 Sloppy Push Up

PLYOMETRICS
3.01 One Leg Pattern Hop 3.06 Sitting Hurdle Shuffle Drill
3.02 Power Stride 3.07 3, 2, 1 Tuck Jump 3.12 Tape Ladder - Footwork
3.03 Power Leap 3.08 Side Step Jumps 3.13 Bouncing Side to Side
3.04 Two-Foot Hop - 4 - Crossover 3.14 Squat Jumps
Directions 3.09 Squat Thrusts 3.15 Resisted Squat Jumps
3.05 Forward and Reverse 3.10 Agility Cones 3.16 Split Squat Jumps
Lunges 3.11 Directional Change

BALANCE & COORDINATION

4.01 Hand Swap on Stick 4.06 Stuttersteps - Stickhandle 4.10 Ball Under Stick Jump
4.02 Stickhandling and Juggle 4.07 Stickhandle Ball - Kick Side to Side
4.03 Ball Throw/Catch Ball with Feet 4.11 Bounce Ball on Blade
Combination 4.08 Stickhandle Wobble Board 4.12 Flip Ball Up/Knock Down
4.04 Throw Ball Against Wall - - 2 Foot/1 Foot
Knock Down 4.09 Flip Ball to Partner -
4.05 Walking Squats Knock Down/Pass Back
- Stickhandle

OFF-ICE STICKHANDLING
5.01 Narrow and Wide 5.10 Around the Body - Triangle 5.18 Tape Ladder - Lateral
Combination 5.11 Partner on Knees 5.19 One Touch Pass
5.02 Side/Front/Side - Combination Forehand/Backhand
5.03 One Leg - Left or Right 5.12 Stick though Legs 5.20 Saucer Pass - Forehand/
Backhand
5.04 One Hand 5.13 Ball through Legs from
Back 5.21 Passing - Receiving
5.05 Hands Together Forehand/Return
5.06 Rotation 5.14 Switch Hands Backhand
5.07 Toe Drag - Side and Front 5.15 Ball over stick – Forehand 5.22 Pass Behind - Pull Back
Combination / Backhand through Legs
5.08 Figure 8's 5.16 2 Balls/3 Balls 5.23 Freestyle Stickhandling
5.17 Tape Ladder - Toe Drag Moves
5.09 Around the Body - Box

100 HockeyCanada.ca
 off-ice manual - level 1
Calendar
Week: day:
Warm-up Stretching

Plyometrics
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Balance and Coordination

Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Off-Ice Stickhandling
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Other Sports

Meals and Hydration

Breakfast/Fluids Snack 2/Fluids

Snack 1/Fluids Dinner/Fluids

Lunch/Fluids Snack 3/Fluids

HockeyCanada.ca 101
 Off-ice manual - level 1
Calendar
Week: day:
Warm-up Stretching

Plyometrics
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Balance and Coordination

Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Off-Ice Stickhandling
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Other Sports

Meals and Hydration

Breakfast/Fluids Snack 2/Fluids

Snack 1/Fluids Dinner/Fluids

Lunch/Fluids Snack 3/Fluids

102 HockeyCanada.ca
 off-ice manual - level 1
Calendar
Week: day:
Warm-up Stretching

Plyometrics
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Balance and Coordination

Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Off-Ice Stickhandling
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Other Sports

Meals and Hydration

Breakfast/Fluids Snack 2/Fluids

Snack 1/Fluids Dinner/Fluids

Lunch/Fluids Snack 3/Fluids

HockeyCanada.ca 103
 Off-ice manual - level 1
Calendar
Week: day:
Warm-up Stretching

Plyometrics
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Balance and Coordination

Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Off-Ice Stickhandling
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Other Sports

Meals and Hydration

Breakfast/Fluids Snack 2/Fluids

Snack 1/Fluids Dinner/Fluids

Lunch/Fluids Snack 3/Fluids

104 HockeyCanada.ca
 off-ice manual - level 1
Calendar
Week: day:
Warm-up Stretching

Plyometrics
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Balance and Coordination

Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Off-Ice Stickhandling
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Other Sports

Meals and Hydration

Breakfast/Fluids Snack 2/Fluids

Snack 1/Fluids Dinner/Fluids

Lunch/Fluids Snack 3/Fluids

HockeyCanada.ca 105
 Off-ice manual - level 1
Calendar
Week: day:
Warm-up Stretching

Plyometrics
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Balance and Coordination

Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Off-Ice Stickhandling
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Other Sports

Meals and Hydration

Breakfast/Fluids Snack 2/Fluids

Snack 1/Fluids Dinner/Fluids

Lunch/Fluids Snack 3/Fluids

106 HockeyCanada.ca
 off-ice manual - level 1
Calendar
Week: day:
Warm-up Stretching

Plyometrics
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Balance and Coordination

Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Off-Ice Stickhandling
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Other Sports

Meals and Hydration

Breakfast/Fluids Snack 2/Fluids

Snack 1/Fluids Dinner/Fluids

Lunch/Fluids Snack 3/Fluids

HockeyCanada.ca 107
 Off-ice manual - level 1
Reference sheet

WARM-UP
1.01 Arm Circles 1.07 Standing Jump Rotations 1.12 Lunging Hamstring/Glute
1.02 Trunk Rotations 1.08 High Knee Stretch
1.03 Leg Swing Front to Back 1.09 Heel Kicks 1.13 Inch Worms
1.04 Leg Swing Side to Side 1.10 High Knee/Heel Kicks 1.14 Hip Abduction Walks
1.05 Shuffle Mirror Combination 1.15 Prance
1.06 Karioka Mirror 1.11 Walking Piriformis Stretch

STRETCHING
2.01 Knee to Chest - Inside/ 2.07 Laying Piriformis Stretch 2.14 Chest/Pectoral Stretch
Outside/Across/Shoulder 2.08 Calf Stretch 2.15 Rotator Cuff
2.02 Double Knee 2.09 Hamstring Lower/Back 2.16 Trunk/Shoulder
2.03 Glutes/Hip/Lower Back 2.10 Thigh/Quad Stretch 2.17 Forearm Stretch
2.04 Latisimus Roll Back 2.11 Groin Stretch 2.18 Neck Flextion/Rotation
2.05 Thigh/Hip/Flexor 2.12 Side Lunge
2.06 Prone Oblique/Hip Flexor 2.13 Sloppy Push Up

PLYOMETRICS
3.01 One Leg Pattern Hop 3.06 Sitting Hurdle Shuffle Drill
3.02 Power Stride 3.07 3, 2, 1 Tuck Jump 3.12 Tape Ladder - Footwork
3.03 Power Leap 3.08 Side Step Jumps 3.13 Bouncing Side to Side
3.04 Two-Foot Hop - 4 - Crossover 3.14 Squat Jumps
Directions 3.09 Squat Thrusts 3.15 Resisted Squat Jumps
3.05 Forward and Reverse 3.10 Agility Cones 3.16 Split Squat Jumps
Lunges 3.11 Directional Change

BALANCE & COORDINATION

4.01 Hand Swap on Stick 4.06 Stuttersteps - Stickhandle 4.10 Ball Under Stick Jump
4.02 Stickhandling and Juggle 4.07 Stickhandle Ball - Kick Side to Side
4.03 Ball Throw/Catch Ball with Feet 4.11 Bounce Ball on Blade
Combination 4.08 Stickhandle Wobble Board 4.12 Flip Ball Up/Knock Down
4.04 Throw Ball Against Wall - - 2 Foot/1 Foot
Knock Down 4.09 Flip Ball to Partner -
4.05 Walking Squats Knock Down/Pass Back
- Stickhandle

OFF-ICE STICKHANDLING
5.01 Narrow and Wide 5.10 Around the Body - Triangle 5.18 Tape Ladder - Lateral
Combination 5.11 Partner on Knees 5.19 One Touch Pass
5.02 Side/Front/Side - Combination Forehand/Backhand
5.03 One Leg - Left or Right 5.12 Stick though Legs 5.20 Saucer Pass - Forehand/
Backhand
5.04 One Hand 5.13 Ball through Legs from
Back 5.21 Passing - Receiving
5.05 Hands Together Forehand/Return
5.06 Rotation 5.14 Switch Hands Backhand
5.07 Toe Drag - Side and Front 5.15 Ball over stick – Forehand 5.22 Pass Behind - Pull Back
Combination / Backhand through Legs
5.08 Figure 8's 5.16 2 Balls/3 Balls 5.23 Freestyle Stickhandling
5.17 Tape Ladder - Toe Drag Moves
5.09 Around the Body - Box

108 HockeyCanada.ca
 off-ice manual - level 1
Calendar
Week: day:
Warm-up Stretching

Plyometrics
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Balance and Coordination

Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Off-Ice Stickhandling
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Other Sports

Meals and Hydration

Breakfast/Fluids Snack 2/Fluids

Snack 1/Fluids Dinner/Fluids

Lunch/Fluids Snack 3/Fluids

HockeyCanada.ca 109
 Off-ice manual - level 1
Calendar
Week: day:
Warm-up Stretching

Plyometrics
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Balance and Coordination

Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Off-Ice Stickhandling
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Other Sports

Meals and Hydration

Breakfast/Fluids Snack 2/Fluids

Snack 1/Fluids Dinner/Fluids

Lunch/Fluids Snack 3/Fluids

110 HockeyCanada.ca
 off-ice manual - level 1
Calendar
Week: day:
Warm-up Stretching

Plyometrics
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Balance and Coordination

Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Off-Ice Stickhandling
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Other Sports

Meals and Hydration

Breakfast/Fluids Snack 2/Fluids

Snack 1/Fluids Dinner/Fluids

Lunch/Fluids Snack 3/Fluids

HockeyCanada.ca 111
 Off-ice manual - level 1
Calendar
Week: day:
Warm-up Stretching

Plyometrics
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Balance and Coordination

Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Off-Ice Stickhandling
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Other Sports

Meals and Hydration

Breakfast/Fluids Snack 2/Fluids

Snack 1/Fluids Dinner/Fluids

Lunch/Fluids Snack 3/Fluids

112 HockeyCanada.ca
 off-ice manual - level 1
Calendar
Week: day:
Warm-up Stretching

Plyometrics
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Balance and Coordination

Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Off-Ice Stickhandling
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Other Sports

Meals and Hydration

Breakfast/Fluids Snack 2/Fluids

Snack 1/Fluids Dinner/Fluids

Lunch/Fluids Snack 3/Fluids

HockeyCanada.ca 113
 Off-ice manual - level 1
Calendar
Week: day:
Warm-up Stretching

Plyometrics
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Balance and Coordination

Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Off-Ice Stickhandling
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Other Sports

Meals and Hydration

Breakfast/Fluids Snack 2/Fluids

Snack 1/Fluids Dinner/Fluids

Lunch/Fluids Snack 3/Fluids

114 HockeyCanada.ca
 off-ice manual - level 1
Calendar
Week: day:
Warm-up Stretching

Plyometrics
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Balance and Coordination

Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Off-Ice Stickhandling
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Other Sports

Meals and Hydration

Breakfast/Fluids Snack 2/Fluids

Snack 1/Fluids Dinner/Fluids

Lunch/Fluids Snack 3/Fluids

HockeyCanada.ca 115
 Off-ice manual - level 1
Reference sheet

WARM-UP
1.01 Arm Circles 1.07 Standing Jump Rotations 1.12 Lunging Hamstring/Glute
1.02 Trunk Rotations 1.08 High Knee Stretch
1.03 Leg Swing Front to Back 1.09 Heel Kicks 1.13 Inch Worms
1.04 Leg Swing Side to Side 1.10 High Knee/Heel Kicks 1.14 Hip Abduction Walks
1.05 Shuffle Mirror Combination 1.15 Prance
1.06 Karioka Mirror 1.11 Walking Piriformis Stretch

STRETCHING
2.01 Knee to Chest - Inside/ 2.07 Laying Piriformis Stretch 2.14 Chest/Pectoral Stretch
Outside/Across/Shoulder 2.08 Calf Stretch 2.15 Rotator Cuff
2.02 Double Knee 2.09 Hamstring Lower/Back 2.16 Trunk/Shoulder
2.03 Glutes/Hip/Lower Back 2.10 Thigh/Quad Stretch 2.17 Forearm Stretch
2.04 Latisimus Roll Back 2.11 Groin Stretch 2.18 Neck Flextion/Rotation
2.05 Thigh/Hip/Flexor 2.12 Side Lunge
2.06 Prone Oblique/Hip Flexor 2.13 Sloppy Push Up

PLYOMETRICS
3.01 One Leg Pattern Hop 3.06 Sitting Hurdle Shuffle Drill
3.02 Power Stride 3.07 3, 2, 1 Tuck Jump 3.12 Tape Ladder - Footwork
3.03 Power Leap 3.08 Side Step Jumps 3.13 Bouncing Side to Side
3.04 Two-Foot Hop - 4 - Crossover 3.14 Squat Jumps
Directions 3.09 Squat Thrusts 3.15 Resisted Squat Jumps
3.05 Forward and Reverse 3.10 Agility Cones 3.16 Split Squat Jumps
Lunges 3.11 Directional Change

BALANCE & COORDINATION

4.01 Hand Swap on Stick 4.06 Stuttersteps - Stickhandle 4.10 Ball Under Stick Jump
4.02 Stickhandling and Juggle 4.07 Stickhandle Ball - Kick Side to Side
4.03 Ball Throw/Catch Ball with Feet 4.11 Bounce Ball on Blade
Combination 4.08 Stickhandle Wobble Board 4.12 Flip Ball Up/Knock Down
4.04 Throw Ball Against Wall - - 2 Foot/1 Foot
Knock Down 4.09 Flip Ball to Partner -
4.05 Walking Squats Knock Down/Pass Back
- Stickhandle

OFF-ICE STICKHANDLING
5.01 Narrow and Wide 5.10 Around the Body - Triangle 5.18 Tape Ladder - Lateral
Combination 5.11 Partner on Knees 5.19 One Touch Pass
5.02 Side/Front/Side - Combination Forehand/Backhand
5.03 One Leg - Left or Right 5.12 Stick though Legs 5.20 Saucer Pass - Forehand/
Backhand
5.04 One Hand 5.13 Ball through Legs from
Back 5.21 Passing - Receiving
5.05 Hands Together Forehand/Return
5.06 Rotation 5.14 Switch Hands Backhand
5.07 Toe Drag - Side and Front 5.15 Ball over stick – Forehand 5.22 Pass Behind - Pull Back
Combination / Backhand through Legs
5.08 Figure 8's 5.16 2 Balls/3 Balls 5.23 Freestyle Stickhandling
5.17 Tape Ladder - Toe Drag Moves
5.09 Around the Body - Box

116 HockeyCanada.ca
 off-ice manual - level 1
Calendar
Week: day:
Warm-up Stretching

Plyometrics
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Balance and Coordination

Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Off-Ice Stickhandling
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Other Sports

Meals and Hydration

Breakfast/Fluids Snack 2/Fluids

Snack 1/Fluids Dinner/Fluids

Lunch/Fluids Snack 3/Fluids

HockeyCanada.ca 117
 Off-ice manual - level 1
Calendar
Week: day:
Warm-up Stretching

Plyometrics
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Balance and Coordination

Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Off-Ice Stickhandling
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Other Sports

Meals and Hydration

Breakfast/Fluids Snack 2/Fluids

Snack 1/Fluids Dinner/Fluids

Lunch/Fluids Snack 3/Fluids

118 HockeyCanada.ca
 off-ice manual - level 1
Calendar
Week: day:
Warm-up Stretching

Plyometrics
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Balance and Coordination

Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Off-Ice Stickhandling
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Other Sports

Meals and Hydration

Breakfast/Fluids Snack 2/Fluids

Snack 1/Fluids Dinner/Fluids

Lunch/Fluids Snack 3/Fluids

HockeyCanada.ca 119
 Off-ice manual - level 1
Calendar
Week: day:
Warm-up Stretching

Plyometrics
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Balance and Coordination

Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Off-Ice Stickhandling
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Other Sports

Meals and Hydration

Breakfast/Fluids Snack 2/Fluids

Snack 1/Fluids Dinner/Fluids

Lunch/Fluids Snack 3/Fluids

120 HockeyCanada.ca
 off-ice manual - level 1
Calendar
Week: day:
Warm-up Stretching

Plyometrics
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Balance and Coordination

Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Off-Ice Stickhandling
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Other Sports

Meals and Hydration

Breakfast/Fluids Snack 2/Fluids

Snack 1/Fluids Dinner/Fluids

Lunch/Fluids Snack 3/Fluids

HockeyCanada.ca 121
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Calendar
Week: day:
Warm-up Stretching

Plyometrics
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Balance and Coordination

Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Off-Ice Stickhandling
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Other Sports

Meals and Hydration

Breakfast/Fluids Snack 2/Fluids

Snack 1/Fluids Dinner/Fluids

Lunch/Fluids Snack 3/Fluids

122 HockeyCanada.ca
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Calendar
Week: day:
Warm-up Stretching

Plyometrics
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Balance and Coordination

Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Off-Ice Stickhandling
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Other Sports

Meals and Hydration

Breakfast/Fluids Snack 2/Fluids

Snack 1/Fluids Dinner/Fluids

Lunch/Fluids Snack 3/Fluids

HockeyCanada.ca 123
 Off-ice manual - level 1
Reference sheet

WARM-UP
1.01 Arm Circles 1.07 Standing Jump Rotations 1.12 Lunging Hamstring/Glute
1.02 Trunk Rotations 1.08 High Knee Stretch
1.03 Leg Swing Front to Back 1.09 Heel Kicks 1.13 Inch Worms
1.04 Leg Swing Side to Side 1.10 High Knee/Heel Kicks 1.14 Hip Abduction Walks
1.05 Shuffle Mirror Combination 1.15 Prance
1.06 Karioka Mirror 1.11 Walking Piriformis Stretch

STRETCHING
2.01 Knee to Chest - Inside/ 2.07 Laying Piriformis Stretch 2.14 Chest/Pectoral Stretch
Outside/Across/Shoulder 2.08 Calf Stretch 2.15 Rotator Cuff
2.02 Double Knee 2.09 Hamstring Lower/Back 2.16 Trunk/Shoulder
2.03 Glutes/Hip/Lower Back 2.10 Thigh/Quad Stretch 2.17 Forearm Stretch
2.04 Latisimus Roll Back 2.11 Groin Stretch 2.18 Neck Flextion/Rotation
2.05 Thigh/Hip/Flexor 2.12 Side Lunge
2.06 Prone Oblique/Hip Flexor 2.13 Sloppy Push Up

PLYOMETRICS
3.01 One Leg Pattern Hop 3.06 Sitting Hurdle Shuffle Drill
3.02 Power Stride 3.07 3, 2, 1 Tuck Jump 3.12 Tape Ladder - Footwork
3.03 Power Leap 3.08 Side Step Jumps 3.13 Bouncing Side to Side
3.04 Two-Foot Hop - 4 - Crossover 3.14 Squat Jumps
Directions 3.09 Squat Thrusts 3.15 Resisted Squat Jumps
3.05 Forward and Reverse 3.10 Agility Cones 3.16 Split Squat Jumps
Lunges 3.11 Directional Change

BALANCE & COORDINATION

4.01 Hand Swap on Stick 4.06 Stuttersteps - Stickhandle 4.10 Ball Under Stick Jump
4.02 Stickhandling and Juggle 4.07 Stickhandle Ball - Kick Side to Side
4.03 Ball Throw/Catch Ball with Feet 4.11 Bounce Ball on Blade
Combination 4.08 Stickhandle Wobble Board 4.12 Flip Ball Up/Knock Down
4.04 Throw Ball Against Wall - - 2 Foot/1 Foot
Knock Down 4.09 Flip Ball to Partner -
4.05 Walking Squats Knock Down/Pass Back
- Stickhandle

OFF-ICE STICKHANDLING
5.01 Narrow and Wide 5.10 Around the Body - Triangle 5.18 Tape Ladder - Lateral
Combination 5.11 Partner on Knees 5.19 One Touch Pass
5.02 Side/Front/Side - Combination Forehand/Backhand
5.03 One Leg - Left or Right 5.12 Stick though Legs 5.20 Saucer Pass - Forehand/
Backhand
5.04 One Hand 5.13 Ball through Legs from
Back 5.21 Passing - Receiving
5.05 Hands Together Forehand/Return
5.06 Rotation 5.14 Switch Hands Backhand
5.07 Toe Drag - Side and Front 5.15 Ball over stick – Forehand 5.22 Pass Behind - Pull Back
Combination / Backhand through Legs
5.08 Figure 8's 5.16 2 Balls/3 Balls 5.23 Freestyle Stickhandling
5.17 Tape Ladder - Toe Drag Moves
5.09 Around the Body - Box

124 HockeyCanada.ca
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Calendar
Week: day:
Warm-up Stretching

Plyometrics
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Balance and Coordination

Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Off-Ice Stickhandling
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Other Sports

Meals and Hydration

Breakfast/Fluids Snack 2/Fluids

Snack 1/Fluids Dinner/Fluids

Lunch/Fluids Snack 3/Fluids

HockeyCanada.ca 125
 Off-ice manual - level 1
Calendar
Week: day:
Warm-up Stretching

Plyometrics
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Balance and Coordination

Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Off-Ice Stickhandling
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Other Sports

Meals and Hydration

Breakfast/Fluids Snack 2/Fluids

Snack 1/Fluids Dinner/Fluids

Lunch/Fluids Snack 3/Fluids

126 HockeyCanada.ca
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Calendar
Week: day:
Warm-up Stretching

Plyometrics
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Balance and Coordination

Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Off-Ice Stickhandling
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Other Sports

Meals and Hydration

Breakfast/Fluids Snack 2/Fluids

Snack 1/Fluids Dinner/Fluids

Lunch/Fluids Snack 3/Fluids

HockeyCanada.ca 127
 Off-ice manual - level 1
Calendar
Week: day:
Warm-up Stretching

Plyometrics
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Balance and Coordination

Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Off-Ice Stickhandling
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Other Sports

Meals and Hydration

Breakfast/Fluids Snack 2/Fluids

Snack 1/Fluids Dinner/Fluids

Lunch/Fluids Snack 3/Fluids

128 HockeyCanada.ca
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Calendar
Week: day:
Warm-up Stretching

Plyometrics
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Balance and Coordination

Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Off-Ice Stickhandling
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Other Sports

Meals and Hydration

Breakfast/Fluids Snack 2/Fluids

Snack 1/Fluids Dinner/Fluids

Lunch/Fluids Snack 3/Fluids

HockeyCanada.ca 129
 Off-ice manual - level 1
Calendar
Week: day:
Warm-up Stretching

Plyometrics
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Balance and Coordination

Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Off-Ice Stickhandling
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Other Sports

Meals and Hydration

Breakfast/Fluids Snack 2/Fluids

Snack 1/Fluids Dinner/Fluids

Lunch/Fluids Snack 3/Fluids

130 HockeyCanada.ca
 off-ice manual - level 1
Calendar
Week: day:
Warm-up Stretching

Plyometrics
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Balance and Coordination

Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Off-Ice Stickhandling
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Other Sports

Meals and Hydration

Breakfast/Fluids Snack 2/Fluids

Snack 1/Fluids Dinner/Fluids

Lunch/Fluids Snack 3/Fluids

HockeyCanada.ca 131
 Off-ice manual - level 1
Reference sheet

WARM-UP
1.01 Arm Circles 1.07 Standing Jump Rotations 1.12 Lunging Hamstring/Glute
1.02 Trunk Rotations 1.08 High Knee Stretch
1.03 Leg Swing Front to Back 1.09 Heel Kicks 1.13 Inch Worms
1.04 Leg Swing Side to Side 1.10 High Knee/Heel Kicks 1.14 Hip Abduction Walks
1.05 Shuffle Mirror Combination 1.15 Prance
1.06 Karioka Mirror 1.11 Walking Piriformis Stretch

STRETCHING
2.01 Knee to Chest - Inside/ 2.07 Laying Piriformis Stretch 2.14 Chest/Pectoral Stretch
Outside/Across/Shoulder 2.08 Calf Stretch 2.15 Rotator Cuff
2.02 Double Knee 2.09 Hamstring Lower/Back 2.16 Trunk/Shoulder
2.03 Glutes/Hip/Lower Back 2.10 Thigh/Quad Stretch 2.17 Forearm Stretch
2.04 Latisimus Roll Back 2.11 Groin Stretch 2.18 Neck Flextion/Rotation
2.05 Thigh/Hip/Flexor 2.12 Side Lunge
2.06 Prone Oblique/Hip Flexor 2.13 Sloppy Push Up

PLYOMETRICS
3.01 One Leg Pattern Hop 3.06 Sitting Hurdle Shuffle Drill
3.02 Power Stride 3.07 3, 2, 1 Tuck Jump 3.12 Tape Ladder - Footwork
3.03 Power Leap 3.08 Side Step Jumps 3.13 Bouncing Side to Side
3.04 Two-Foot Hop - 4 - Crossover 3.14 Squat Jumps
Directions 3.09 Squat Thrusts 3.15 Resisted Squat Jumps
3.05 Forward and Reverse 3.10 Agility Cones 3.16 Split Squat Jumps
Lunges 3.11 Directional Change

BALANCE & COORDINATION

4.01 Hand Swap on Stick 4.06 Stuttersteps - Stickhandle 4.10 Ball Under Stick Jump
4.02 Stickhandling and Juggle 4.07 Stickhandle Ball - Kick Side to Side
4.03 Ball Throw/Catch Ball with Feet 4.11 Bounce Ball on Blade
Combination 4.08 Stickhandle Wobble Board 4.12 Flip Ball Up/Knock Down
4.04 Throw Ball Against Wall - - 2 Foot/1 Foot
Knock Down 4.09 Flip Ball to Partner -
4.05 Walking Squats Knock Down/Pass Back
- Stickhandle

OFF-ICE STICKHANDLING
5.01 Narrow and Wide 5.10 Around the Body - Triangle 5.18 Tape Ladder - Lateral
Combination 5.11 Partner on Knees 5.19 One Touch Pass
5.02 Side/Front/Side - Combination Forehand/Backhand
5.03 One Leg - Left or Right 5.12 Stick though Legs 5.20 Saucer Pass - Forehand/
Backhand
5.04 One Hand 5.13 Ball through Legs from
Back 5.21 Passing - Receiving
5.05 Hands Together Forehand/Return
5.06 Rotation 5.14 Switch Hands Backhand
5.07 Toe Drag - Side and Front 5.15 Ball over stick – Forehand 5.22 Pass Behind - Pull Back
Combination / Backhand through Legs
5.08 Figure 8's 5.16 2 Balls/3 Balls 5.23 Freestyle Stickhandling
5.17 Tape Ladder - Toe Drag Moves
5.09 Around the Body - Box

132 HockeyCanada.ca
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Calendar
Week: day:
Warm-up Stretching

Plyometrics
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Balance and Coordination

Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Off-Ice Stickhandling
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Other Sports

Meals and Hydration

Breakfast/Fluids Snack 2/Fluids

Snack 1/Fluids Dinner/Fluids

Lunch/Fluids Snack 3/Fluids

HockeyCanada.ca 133
 Off-ice manual - level 1
Calendar
Week: day:
Warm-up Stretching

Plyometrics
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Balance and Coordination

Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Off-Ice Stickhandling
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Other Sports

Meals and Hydration

Breakfast/Fluids Snack 2/Fluids

Snack 1/Fluids Dinner/Fluids

Lunch/Fluids Snack 3/Fluids

134 HockeyCanada.ca
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Calendar
Week: day:
Warm-up Stretching

Plyometrics
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Balance and Coordination

Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Off-Ice Stickhandling
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Other Sports

Meals and Hydration

Breakfast/Fluids Snack 2/Fluids

Snack 1/Fluids Dinner/Fluids

Lunch/Fluids Snack 3/Fluids

HockeyCanada.ca 135
 Off-ice manual - level 1
Calendar
Week: day:
Warm-up Stretching

Plyometrics
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Balance and Coordination

Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Off-Ice Stickhandling
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Other Sports

Meals and Hydration

Breakfast/Fluids Snack 2/Fluids

Snack 1/Fluids Dinner/Fluids

Lunch/Fluids Snack 3/Fluids

136 HockeyCanada.ca
 off-ice manual - level 1
Calendar
Week: day:
Warm-up Stretching

Plyometrics
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Balance and Coordination

Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Off-Ice Stickhandling
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Other Sports

Meals and Hydration

Breakfast/Fluids Snack 2/Fluids

Snack 1/Fluids Dinner/Fluids

Lunch/Fluids Snack 3/Fluids

HockeyCanada.ca 137
 Off-ice manual - level 1
Calendar
Week: day:
Warm-up Stretching

Plyometrics
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Balance and Coordination

Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Off-Ice Stickhandling
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Other Sports

Meals and Hydration

Breakfast/Fluids Snack 2/Fluids

Snack 1/Fluids Dinner/Fluids

Lunch/Fluids Snack 3/Fluids

138 HockeyCanada.ca
 off-ice manual - level 1
Calendar
Week: day:
Warm-up Stretching

Plyometrics
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Balance and Coordination

Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Off-Ice Stickhandling
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Other Sports

Meals and Hydration

Breakfast/Fluids Snack 2/Fluids

Snack 1/Fluids Dinner/Fluids

Lunch/Fluids Snack 3/Fluids

HockeyCanada.ca 139
 Off-ice manual - level 1
Reference sheet

WARM-UP
1.01 Arm Circles 1.07 Standing Jump Rotations 1.12 Lunging Hamstring/Glute
1.02 Trunk Rotations 1.08 High Knee Stretch
1.03 Leg Swing Front to Back 1.09 Heel Kicks 1.13 Inch Worms
1.04 Leg Swing Side to Side 1.10 High Knee/Heel Kicks 1.14 Hip Abduction Walks
1.05 Shuffle Mirror Combination 1.15 Prance
1.06 Karioka Mirror 1.11 Walking Piriformis Stretch

STRETCHING
2.01 Knee to Chest - Inside/ 2.07 Laying Piriformis Stretch 2.14 Chest/Pectoral Stretch
Outside/Across/Shoulder 2.08 Calf Stretch 2.15 Rotator Cuff
2.02 Double Knee 2.09 Hamstring Lower/Back 2.16 Trunk/Shoulder
2.03 Glutes/Hip/Lower Back 2.10 Thigh/Quad Stretch 2.17 Forearm Stretch
2.04 Latisimus Roll Back 2.11 Groin Stretch 2.18 Neck Flextion/Rotation
2.05 Thigh/Hip/Flexor 2.12 Side Lunge
2.06 Prone Oblique/Hip Flexor 2.13 Sloppy Push Up

PLYOMETRICS
3.01 One Leg Pattern Hop 3.06 Sitting Hurdle Shuffle Drill
3.02 Power Stride 3.07 3, 2, 1 Tuck Jump 3.12 Tape Ladder - Footwork
3.03 Power Leap 3.08 Side Step Jumps 3.13 Bouncing Side to Side
3.04 Two-Foot Hop - 4 - Crossover 3.14 Squat Jumps
Directions 3.09 Squat Thrusts 3.15 Resisted Squat Jumps
3.05 Forward and Reverse 3.10 Agility Cones 3.16 Split Squat Jumps
Lunges 3.11 Directional Change

BALANCE & COORDINATION

4.01 Hand Swap on Stick 4.06 Stuttersteps - Stickhandle 4.10 Ball Under Stick Jump
4.02 Stickhandling and Juggle 4.07 Stickhandle Ball - Kick Side to Side
4.03 Ball Throw/Catch Ball with Feet 4.11 Bounce Ball on Blade
Combination 4.08 Stickhandle Wobble Board 4.12 Flip Ball Up/Knock Down
4.04 Throw Ball Against Wall - - 2 Foot/1 Foot
Knock Down 4.09 Flip Ball to Partner -
4.05 Walking Squats Knock Down/Pass Back
- Stickhandle

OFF-ICE STICKHANDLING
5.01 Narrow and Wide 5.10 Around the Body - Triangle 5.18 Tape Ladder - Lateral
Combination 5.11 Partner on Knees 5.19 One Touch Pass
5.02 Side/Front/Side - Combination Forehand/Backhand
5.03 One Leg - Left or Right 5.12 Stick though Legs 5.20 Saucer Pass - Forehand/
Backhand
5.04 One Hand 5.13 Ball through Legs from
Back 5.21 Passing - Receiving
5.05 Hands Together Forehand/Return
5.06 Rotation 5.14 Switch Hands Backhand
5.07 Toe Drag - Side and Front 5.15 Ball over stick – Forehand 5.22 Pass Behind - Pull Back
Combination / Backhand through Legs
5.08 Figure 8's 5.16 2 Balls/3 Balls 5.23 Freestyle Stickhandling
5.17 Tape Ladder - Toe Drag Moves
5.09 Around the Body - Box

140 HockeyCanada.ca
 off-ice manual - level 1
Calendar
Week: day:
Warm-up Stretching

Plyometrics
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Balance and Coordination

Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Off-Ice Stickhandling
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Other Sports

Meals and Hydration

Breakfast/Fluids Snack 2/Fluids

Snack 1/Fluids Dinner/Fluids

Lunch/Fluids Snack 3/Fluids

HockeyCanada.ca 141
 Off-ice manual - level 1
Calendar
Week: day:
Warm-up Stretching

Plyometrics
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Balance and Coordination

Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Off-Ice Stickhandling
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Other Sports

Meals and Hydration

Breakfast/Fluids Snack 2/Fluids

Snack 1/Fluids Dinner/Fluids

Lunch/Fluids Snack 3/Fluids

142 HockeyCanada.ca
 off-ice manual - level 1
Calendar
Week: day:
Warm-up Stretching

Plyometrics
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Balance and Coordination

Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Off-Ice Stickhandling
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Other Sports

Meals and Hydration

Breakfast/Fluids Snack 2/Fluids

Snack 1/Fluids Dinner/Fluids

Lunch/Fluids Snack 3/Fluids

HockeyCanada.ca 143
 Off-ice manual - level 1
Calendar
Week: day:
Warm-up Stretching

Plyometrics
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Balance and Coordination

Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Off-Ice Stickhandling
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Other Sports

Meals and Hydration

Breakfast/Fluids Snack 2/Fluids

Snack 1/Fluids Dinner/Fluids

Lunch/Fluids Snack 3/Fluids

144 HockeyCanada.ca
 off-ice manual - level 1
Calendar
Week: day:
Warm-up Stretching

Plyometrics
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Balance and Coordination

Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Off-Ice Stickhandling
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Other Sports

Meals and Hydration

Breakfast/Fluids Snack 2/Fluids

Snack 1/Fluids Dinner/Fluids

Lunch/Fluids Snack 3/Fluids

HockeyCanada.ca 145
 Off-ice manual - level 1
Calendar
Week: day:
Warm-up Stretching

Plyometrics
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Balance and Coordination

Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Off-Ice Stickhandling
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Other Sports

Meals and Hydration

Breakfast/Fluids Snack 2/Fluids

Snack 1/Fluids Dinner/Fluids

Lunch/Fluids Snack 3/Fluids

146 HockeyCanada.ca
 off-ice manual - level 1
Calendar
Week: day:
Warm-up Stretching

Plyometrics
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Balance and Coordination

Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Off-Ice Stickhandling
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Other Sports

Meals and Hydration

Breakfast/Fluids Snack 2/Fluids

Snack 1/Fluids Dinner/Fluids

Lunch/Fluids Snack 3/Fluids

HockeyCanada.ca 147
 Off-ice manual - level 1
Reference sheet

WARM-UP
1.01 Arm Circles 1.07 Standing Jump Rotations 1.12 Lunging Hamstring/Glute
1.02 Trunk Rotations 1.08 High Knee Stretch
1.03 Leg Swing Front to Back 1.09 Heel Kicks 1.13 Inch Worms
1.04 Leg Swing Side to Side 1.10 High Knee/Heel Kicks 1.14 Hip Abduction Walks
1.05 Shuffle Mirror Combination 1.15 Prance
1.06 Karioka Mirror 1.11 Walking Piriformis Stretch

STRETCHING
2.01 Knee to Chest - Inside/ 2.07 Laying Piriformis Stretch 2.14 Chest/Pectoral Stretch
Outside/Across/Shoulder 2.08 Calf Stretch 2.15 Rotator Cuff
2.02 Double Knee 2.09 Hamstring Lower/Back 2.16 Trunk/Shoulder
2.03 Glutes/Hip/Lower Back 2.10 Thigh/Quad Stretch 2.17 Forearm Stretch
2.04 Latisimus Roll Back 2.11 Groin Stretch 2.18 Neck Flextion/Rotation
2.05 Thigh/Hip/Flexor 2.12 Side Lunge
2.06 Prone Oblique/Hip Flexor 2.13 Sloppy Push Up

PLYOMETRICS
3.01 One Leg Pattern Hop 3.06 Sitting Hurdle Shuffle Drill
3.02 Power Stride 3.07 3, 2, 1 Tuck Jump 3.12 Tape Ladder - Footwork
3.03 Power Leap 3.08 Side Step Jumps 3.13 Bouncing Side to Side
3.04 Two-Foot Hop - 4 - Crossover 3.14 Squat Jumps
Directions 3.09 Squat Thrusts 3.15 Resisted Squat Jumps
3.05 Forward and Reverse 3.10 Agility Cones 3.16 Split Squat Jumps
Lunges 3.11 Directional Change

BALANCE & COORDINATION

4.01 Hand Swap on Stick 4.06 Stuttersteps - Stickhandle 4.10 Ball Under Stick Jump
4.02 Stickhandling and Juggle 4.07 Stickhandle Ball - Kick Side to Side
4.03 Ball Throw/Catch Ball with Feet 4.11 Bounce Ball on Blade
Combination 4.08 Stickhandle Wobble Board 4.12 Flip Ball Up/Knock Down
4.04 Throw Ball Against Wall - - 2 Foot/1 Foot
Knock Down 4.09 Flip Ball to Partner -
4.05 Walking Squats Knock Down/Pass Back
- Stickhandle

OFF-ICE STICKHANDLING
5.01 Narrow and Wide 5.10 Around the Body - Triangle 5.18 Tape Ladder - Lateral
Combination 5.11 Partner on Knees 5.19 One Touch Pass
5.02 Side/Front/Side - Combination Forehand/Backhand
5.03 One Leg - Left or Right 5.12 Stick though Legs 5.20 Saucer Pass - Forehand/
Backhand
5.04 One Hand 5.13 Ball through Legs from
Back 5.21 Passing - Receiving
5.05 Hands Together Forehand/Return
5.06 Rotation 5.14 Switch Hands Backhand
5.07 Toe Drag - Side and Front 5.15 Ball over stick – Forehand 5.22 Pass Behind - Pull Back
Combination / Backhand through Legs
5.08 Figure 8's 5.16 2 Balls/3 Balls 5.23 Freestyle Stickhandling
5.17 Tape Ladder - Toe Drag Moves
5.09 Around the Body - Box

148 HockeyCanada.ca
 off-ice manual - level 1
Calendar
Week: day:
Warm-up Stretching

Plyometrics
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Balance and Coordination

Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Off-Ice Stickhandling
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Other Sports

Meals and Hydration

Breakfast/Fluids Snack 2/Fluids

Snack 1/Fluids Dinner/Fluids

Lunch/Fluids Snack 3/Fluids

HockeyCanada.ca 149
 Off-ice manual - level 1
Calendar
Week: day:
Warm-up Stretching

Plyometrics
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Balance and Coordination

Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Off-Ice Stickhandling
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Other Sports

Meals and Hydration

Breakfast/Fluids Snack 2/Fluids

Snack 1/Fluids Dinner/Fluids

Lunch/Fluids Snack 3/Fluids

150 HockeyCanada.ca
 off-ice manual - level 1
Calendar
Week: day:
Warm-up Stretching

Plyometrics
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Balance and Coordination

Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Off-Ice Stickhandling
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Other Sports

Meals and Hydration

Breakfast/Fluids Snack 2/Fluids

Snack 1/Fluids Dinner/Fluids

Lunch/Fluids Snack 3/Fluids

HockeyCanada.ca 151
 Off-ice manual - level 1
Calendar
Week: day:
Warm-up Stretching

Plyometrics
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Balance and Coordination

Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Off-Ice Stickhandling
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Other Sports

Meals and Hydration

Breakfast/Fluids Snack 2/Fluids

Snack 1/Fluids Dinner/Fluids

Lunch/Fluids Snack 3/Fluids

152 HockeyCanada.ca
 off-ice manual - level 1
Calendar
Week: day:
Warm-up Stretching

Plyometrics
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Balance and Coordination

Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Off-Ice Stickhandling
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Other Sports

Meals and Hydration

Breakfast/Fluids Snack 2/Fluids

Snack 1/Fluids Dinner/Fluids

Lunch/Fluids Snack 3/Fluids

HockeyCanada.ca 153
 Off-ice manual - level 1
Calendar
Week: day:
Warm-up Stretching

Plyometrics
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Balance and Coordination

Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Off-Ice Stickhandling
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Other Sports

Meals and Hydration

Breakfast/Fluids Snack 2/Fluids

Snack 1/Fluids Dinner/Fluids

Lunch/Fluids Snack 3/Fluids

154 HockeyCanada.ca
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Calendar
Week: day:
Warm-up Stretching

Plyometrics
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Balance and Coordination

Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Off-Ice Stickhandling
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Other Sports

Meals and Hydration

Breakfast/Fluids Snack 2/Fluids

Snack 1/Fluids Dinner/Fluids

Lunch/Fluids Snack 3/Fluids

HockeyCanada.ca 155
 Off-ice manual - level 1
Reference sheet

WARM-UP
1.01 Arm Circles 1.07 Standing Jump Rotations 1.12 Lunging Hamstring/Glute
1.02 Trunk Rotations 1.08 High Knee Stretch
1.03 Leg Swing Front to Back 1.09 Heel Kicks 1.13 Inch Worms
1.04 Leg Swing Side to Side 1.10 High Knee/Heel Kicks 1.14 Hip Abduction Walks
1.05 Shuffle Mirror Combination 1.15 Prance
1.06 Karioka Mirror 1.11 Walking Piriformis Stretch

STRETCHING
2.01 Knee to Chest - Inside/ 2.07 Laying Piriformis Stretch 2.14 Chest/Pectoral Stretch
Outside/Across/Shoulder 2.08 Calf Stretch 2.15 Rotator Cuff
2.02 Double Knee 2.09 Hamstring Lower/Back 2.16 Trunk/Shoulder
2.03 Glutes/Hip/Lower Back 2.10 Thigh/Quad Stretch 2.17 Forearm Stretch
2.04 Latisimus Roll Back 2.11 Groin Stretch 2.18 Neck Flextion/Rotation
2.05 Thigh/Hip/Flexor 2.12 Side Lunge
2.06 Prone Oblique/Hip Flexor 2.13 Sloppy Push Up

PLYOMETRICS
3.01 One Leg Pattern Hop 3.06 Sitting Hurdle Shuffle Drill
3.02 Power Stride 3.07 3, 2, 1 Tuck Jump 3.12 Tape Ladder - Footwork
3.03 Power Leap 3.08 Side Step Jumps 3.13 Bouncing Side to Side
3.04 Two-Foot Hop - 4 - Crossover 3.14 Squat Jumps
Directions 3.09 Squat Thrusts 3.15 Resisted Squat Jumps
3.05 Forward and Reverse 3.10 Agility Cones 3.16 Split Squat Jumps
Lunges 3.11 Directional Change

BALANCE & COORDINATION

4.01 Hand Swap on Stick 4.06 Stuttersteps - Stickhandle 4.10 Ball Under Stick Jump
4.02 Stickhandling and Juggle 4.07 Stickhandle Ball - Kick Side to Side
4.03 Ball Throw/Catch Ball with Feet 4.11 Bounce Ball on Blade
Combination 4.08 Stickhandle Wobble Board 4.12 Flip Ball Up/Knock Down
4.04 Throw Ball Against Wall - - 2 Foot/1 Foot
Knock Down 4.09 Flip Ball to Partner -
4.05 Walking Squats Knock Down/Pass Back
- Stickhandle

OFF-ICE STICKHANDLING
5.01 Narrow and Wide 5.10 Around the Body - Triangle 5.18 Tape Ladder - Lateral
Combination 5.11 Partner on Knees 5.19 One Touch Pass
5.02 Side/Front/Side - Combination Forehand/Backhand
5.03 One Leg - Left or Right 5.12 Stick though Legs 5.20 Saucer Pass - Forehand/
Backhand
5.04 One Hand 5.13 Ball through Legs from
Back 5.21 Passing - Receiving
5.05 Hands Together Forehand/Return
5.06 Rotation 5.14 Switch Hands Backhand
5.07 Toe Drag - Side and Front 5.15 Ball over stick – Forehand 5.22 Pass Behind - Pull Back
Combination / Backhand through Legs
5.08 Figure 8's 5.16 2 Balls/3 Balls 5.23 Freestyle Stickhandling
5.17 Tape Ladder - Toe Drag Moves
5.09 Around the Body - Box

156 HockeyCanada.ca
 off-ice manual - level 1
Calendar
Week: day:
Warm-up Stretching

Plyometrics
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Balance and Coordination

Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Off-Ice Stickhandling
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Other Sports

Meals and Hydration

Breakfast/Fluids Snack 2/Fluids

Snack 1/Fluids Dinner/Fluids

Lunch/Fluids Snack 3/Fluids

HockeyCanada.ca 157
 Off-ice manual - level 1
Calendar
Week: day:
Warm-up Stretching

Plyometrics
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Balance and Coordination

Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Off-Ice Stickhandling
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Other Sports

Meals and Hydration

Breakfast/Fluids Snack 2/Fluids

Snack 1/Fluids Dinner/Fluids

Lunch/Fluids Snack 3/Fluids

158 HockeyCanada.ca
 off-ice manual - level 1
Calendar
Week: day:
Warm-up Stretching

Plyometrics
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Balance and Coordination

Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Off-Ice Stickhandling
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Other Sports

Meals and Hydration

Breakfast/Fluids Snack 2/Fluids

Snack 1/Fluids Dinner/Fluids

Lunch/Fluids Snack 3/Fluids

HockeyCanada.ca 159
 Off-ice manual - level 1
Calendar
Week: day:
Warm-up Stretching

Plyometrics
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Balance and Coordination

Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Off-Ice Stickhandling
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Other Sports

Meals and Hydration

Breakfast/Fluids Snack 2/Fluids

Snack 1/Fluids Dinner/Fluids

Lunch/Fluids Snack 3/Fluids

160 HockeyCanada.ca
 off-ice manual - level 1
Calendar
Week: day:
Warm-up Stretching

Plyometrics
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Balance and Coordination

Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Off-Ice Stickhandling
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Other Sports

Meals and Hydration

Breakfast/Fluids Snack 2/Fluids

Snack 1/Fluids Dinner/Fluids

Lunch/Fluids Snack 3/Fluids

HockeyCanada.ca 161
 Off-ice manual - level 1
Calendar
Week: day:
Warm-up Stretching

Plyometrics
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Balance and Coordination

Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Off-Ice Stickhandling
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Other Sports

Meals and Hydration

Breakfast/Fluids Snack 2/Fluids

Snack 1/Fluids Dinner/Fluids

Lunch/Fluids Snack 3/Fluids

162 HockeyCanada.ca
 off-ice manual - level 1
Calendar
Week: day:
Warm-up Stretching

Plyometrics
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Balance and Coordination

Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Off-Ice Stickhandling
Sets/ Reps/ Sets/ Reps/
Time PB Time PB

Other Sports

Meals and Hydration

Breakfast/Fluids Snack 2/Fluids

Snack 1/Fluids Dinner/Fluids

Lunch/Fluids Snack 3/Fluids

HockeyCanada.ca 163