01
Heat
5 min brisk walk or easy jog reps
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.
Sections
4
Exercises
36
Tracked sets
2
WarmupWorkoutDaily Micro-CoreOn-Ice Workout: Edges & Acceleration (15–20 min)
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01 / Warmup
Warmup
02
Hip CARs
03
Ankle CARs
04
McGill Big 3
05
curl-up
1 sets8/side reps
06
side-plank
1 sets20–30s/side reps
07
bird-dog
1 sets6/side reps
08
Lateral bounds (Heidens): (stick landings)
4 sets3/side reps
09
A-skips m
2 sets15 reps
10
high-knees m
2 sets15 reps
11
ankling m
2 sets15 reps
02 / Section
Workout
01
Workout
Rest 90s
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03 / Section
Daily Micro-Core
01
McGill curl-up
8/side reps
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02
Side plank
20–30s/side reps
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03
Bird-dog
6/side reps
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04 / Section
On-Ice Workout: Edges & Acceleration (15–20 min)
01
Setup
Use one faceoff circle. reps
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02
Do
1 lap inside edge only → 1 lap outside edge only each direction. reps
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03
Reps
2 rounds each direction. reps
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04
Cues: Quiet edges, knee over mid-foot; finish each push (full e
tension). reps
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05
Setup
3 cones in a straight line, ~6–8 m apart. reps
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06
Do
Build speed, 3 cross-unders left → hold line → 3 right, then glide stop. reps
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07
Reps
4 passes (alternate start side). reps
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08
Cues
Hips low, inside knee tracks over toe; snap the under-leg back to ice. reps
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09
Setup
4 cones in an “S” (6–8 m gaps). reps
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10
Do
Flow through using mohawk transitions at each cone; return facing up-ice. reps
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11
Reps
4 total passes. reps
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12
Cues
Open hips but keep chest tall; weight shift smoothly (no heel scraping). reps
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13
Tight hips? Reduce turn angle; stay stacked (knee—not ankle—drives the turn).
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14
Setup
Two circles ~6–8 m apart. reps
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15
Do
Skate a figure-8: fwd → inside-edge pivot → bwd cross-unders → pivot back to fwd. reps
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16
Reps
3 figure-8s each direction. reps
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17
Cues
Head/shoulders lead pivots; quick feet on the first two backward steps. reps
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18
Setup
Goal line markers. reps
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19
Do: start, 2× two-point start; full stop, reset.
2 setsfalling reps
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20
Reps
4–6 starts total, full quality (walk-back rest). reps
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21
Cues
Three violent first strides; skate stays under hips (no reaching). reps
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