OFF SEASON TRAINING / DEFENSEMEN

Week 1 · Lateral Conditioning & Point Shot

The shot from the blue line is a ground-up sequence, so it gets trained as one — pattern first, then load, then speed. The rest of the session is the lateral and backward work no forward ever has to do. Week 1 is re-entry: own the technique and the range, and leave every set feeling like two more were there.

Warm-UpPoint Shot PowerLateral & Backward DriveConditioningTrunk+1 more

SECTIONS

BLOCKS

EXERCISES

MOVEMENTS

TOTAL SETS

~48' EST.

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● WARMUP

Warm-Up

EXERCISES

TOTAL SETS

Stationary Bike

1 sets4 min repsEasy — you want fresh legs, not warm-up fatigue.Rest 0

World's Greatest Stretch

1 sets5/side repsRest 0

Glute Bridge

1 sets15 repsRest 0

Banded Monster Walk

1 sets10 steps each way repsRest 0

Pogo Hop

1 sets15 repsShort ground contacts. This is the nervous system waking up.Rest 0

Dead Bug

1 sets6/side repsRest 0

● STRAIGHT SETS

Point Shot Power

EXERCISES

TOTAL SETS

B13 SETS

Cable Woodchop

3 sets10/side repsLearn the sequence: back hip, then trunk, then arms. Never arms first.Rest 75

● SUPERSET

Lateral & Backward Drive

EXERCISES

TOTAL SETS

A13 SETS

Lateral Sled Drag

3 sets20 m/side repsStay in a low stance the whole length. This is a defensive gap, dragged.Rest 90

A23 SETS

Backward Sled Drag

3 sets20 m repsKnees over toes, low and steady. Bulletproofs the knee for backward skating.Rest 90

● STRAIGHT SETS

Conditioning

EXERCISES

TOTAL SETS

D15 SETS

Slideboard Intervals

5 sets45 s / 90 s repsShift length: 45 s on, 90 s off. The closest thing to skating you can do in a gym.Rest 0

● SUPERSET

Trunk

EXERCISES

TOTAL SETS

A13 SETS

Side Plank

3 sets30 s/side repsHips stacked and lifted. Hockey is played in the frontal plane; brace there too.Rest 45

A23 SETS

Ab-Wheel Rollout

3 sets8 repsRibs down. Go only as far as you can keep the low back from arching.Rest 60

● COOLDOWN

Cool-Down

EXERCISES

TOTAL SETS

Half-Kneeling Couch Stretch

1 sets45 s/side repsTailbone tucked, down-glute squeezed.Rest 0

Supine Figure-Four Stretch

1 sets45 s/side repsRest 0

Stationary Bike

1 sets4 min repsVery easy — flush the legs.Rest 0

Week 1 · Lateral Conditioning & Point Shot

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