On-Ice Development

2 High Intensity On-Ice Sessions per week/22 TOTAL (6 Extra Slots)

Night 1 : (Tuesdays) Times TBD

• Individual Skill Training (PowerSkating, Shooting, Puck Handling, Stick Skills)

• High Intensity Flow Drills (Focus on Repetitions/Puck Touches)

• Station Work (Focus on Specific Skill with an Emphasis on MAXIMUM Repetitions paired with Individualized Instruction)

Night 2 : (Thursdays) Times TBD

• Positional Skill Development( Forward/Defense Specific Concepts)

• Game Situational Application (Apply Positional Skills into Game Scenarios)

• Intense Competition (COMPETE, 2v1, 1v1, Corner/Net Front Work)

3v3 Nights:

• In addition to the 16 On- Ice Development Sessions, we will have 6 Thursdays where we will have BACK TO BACK Ice slots, with the second ice slot being a 3v3 tournament style skate for out athletes!

Off-Ice Strength and Conditioning

8 Week Progressional Strength and Conditioning Program

2 Weekly Off-Ice Workouts in RC4 Hockey Training Facility/16 TOTAL

Night 1 : (Tuesdays) Times TBD

• Lower Body Strength (Bilateral/Unilateral Leg Strength,Barbell and Dumbbells)

• Core Power (Medicine Ball/Banded Torque, Rotational Power Development)

• Agility/Speed Training (Fast Twitch Development, “First Three Step” Training)

• Anaerobic Conditioning (Sprints, Short Distance/Time Maximum Output)

Night 2 : (Tuesdays) Times TBD

• Upper Body Strength (Tempo Lifts, Barbell/Dumbbell Progressions)

• Total Body Power ( Train Fast, Build Explosion,Bands/Medicine Balls/Sleds/Boxes)

• Aerobic Conditioning ( Circuit Training, HIIT, Outside Conditioning)

AT HOME WORKOUTS:

• In Addition to the in person workouts, they will have TWO(2) EXTRA workouts on their TrainHeroic App that they can do on their own time. These at home workouts will work off of their In Person Workouts, and will be a part of their program.