ON SEASON WORKOUTS / NOMADS PROGRAM

Tuesday – Hockey Primer

Activate key muscle groups and sharpen mobility to prep for peak hockey performance. This session combines sprint work, plyometrics, and on-ice edge drills for explosive game readiness.

WarmupWorkoutDaily Micro-CoreOn-Ice Workout: Edges & Acceleration (15–20 min)

SECTIONS

BLOCKS

EXERCISES

MOVEMENTS

TOTAL SETS

~20' EST.

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● WARMUP

Warmup

EXERCISES

TOTAL SETS

Heat

5 min brisk walk or easy jog reps

Hip CARs

Ankle CARs

McGill Big 3

curl-up

1 sets8/side reps

side-plank

1 sets20–30s/side reps

bird-dog

1 sets6/side reps

Lateral bounds (Heidens): (stick landings)

4 sets3/side reps

A-skips m

2 sets15 reps

high-knees m

2 sets15 reps

ankling m

2 sets15 reps

● STRAIGHT SETS

Workout

EXERCISES

TOTAL SETS

Workout

Rest 90s

▶ How-to

● STRAIGHT SETS

Daily Micro-Core

EXERCISES

TOTAL SETS

McGill curl-up

8/side reps

Side plank

20–30s/side reps

Bird-dog

6/side reps

● STRAIGHT SETS

On-Ice Workout: Edges & Acceleration (15–20 min)

EXERCISES

TOTAL SETS

Setup

Use one faceoff circle. reps

1 lap inside edge only → 1 lap outside edge only each direction. reps

Reps

2 rounds each direction. reps

Cues: Quiet edges, knee over mid-foot; finish each push (full e

tension). reps

Setup

3 cones in a straight line, ~6–8 m apart. reps

Build speed, 3 cross-unders left → hold line → 3 right, then glide stop. reps

Reps

4 passes (alternate start side). reps

Cues

Hips low, inside knee tracks over toe; snap the under-leg back to ice. reps

Setup

4 cones in an “S” (6–8 m gaps). reps

D10

Flow through using mohawk transitions at each cone; return facing up-ice. reps

D11

Reps

4 total passes. reps

D12

Cues

Open hips but keep chest tall; weight shift smoothly (no heel scraping). reps

D13

Tight hips? Reduce turn angle; stay stacked (knee—not ankle—drives the turn).

D14

Setup

Two circles ~6–8 m apart. reps

D15

Skate a figure-8: fwd → inside-edge pivot → bwd cross-unders → pivot back to fwd. reps

D16

Reps

3 figure-8s each direction. reps

D17

Cues

Head/shoulders lead pivots; quick feet on the first two backward steps. reps

D18

Setup

Goal line markers. reps

D192 SETS

Do: start, 2× two-point start; full stop, reset.

2 setsfalling reps

D20

Reps

4–6 starts total, full quality (walk-back rest). reps

D21

Cues

Three violent first strides; skate stays under hips (no reaching). reps

Tuesday – Hockey Primer

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