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HOME/ON SEASON WORKOUTS/NOMADS PROGRAM/SATURDAY – ON-ICE SPEED SESSION
ON SEASON WORKOUTS / NOMADS PROGRAM

Saturday – On-Ice Speed Session

Increase skating speed, stride efficiency, and agility through targeted on-ice drills. This session focuses on cornering, backward speed, and agility cuts to maximize game performance.

WarmupOn-Ice Practice: Cornering, Backward Speed & Cuts (15–20 min)
SECTIONS
2
BLOCKS
EXERCISES
30
MOVEMENTS
TOTAL SETS
10
~20' EST.
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00
● WARMUP
Warmup
EXERCISES
10
TOTAL SETS
14
01
Heat
5 min brisk walk or easy jog reps
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
Ankles: knee-to-wall
1 sets10/side reps
10
Potentiation: pogo hops , 2×10 m build-ups
2 sets8 reps
B
● STRAIGHT SETS
On-Ice Practice: Cornering, Backward Speed & Cuts (15–20 min)
EXERCISES
20
TOTAL SETS
20
B1
Setup
Use the circle at each end; place 1 cone on each hash. reps
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B2
Do
Enter wide, cutback around hash cone, accelerate out; alternate ends. reps
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B3
Reps
4 total (2 per side). reps
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B4
Cues
Outside hand pressure, inside shoulder low; re-accelerate with two quick cross-unders. reps
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B5
Setup
Start at the goal line, loop around the circle. reps
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B6
Do
5–6 fast crossovers to build, then hold speed through the arc. reps
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B7
Reps
3 each way (L/R). reps
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B8
Cues
Short, stacked crossovers; eyes up; don’t let hips rise mid-corner. reps
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B9
Setup
Blue line to blue line. reps
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B10
Do
Backward C-cuts into cross-unders, hold posture; finish with a controlled stop. reps
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B11
Reps
3 passes. reps
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B12
Cues
Hips behind heels (not folded at waist); under-leg snaps and returns quick. reps
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B13
Setup
5 cones, 5–6 m apart in a line. reps
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B14
Do: Fwd to cone → pivot to bwd → skate to ne cone → pivot to fwd, repeat.
t reps
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B15
Reps
2 down & back (one set starting on each forehand side). reps
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B16
Cues
Look first, shoulders second, feet last; crisp edges—no hop pivots. reps
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B17
Setup
6 cones, 3–4 m apart in zig-zag near the blue. reps
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B18
Do
Slalom with shoulder/head fakes; add a quick stop-start after cone 3. reps
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B19
Reps
4 passes. reps
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B20
Cues
Separate upper/lower body (fake with torso, keep skates carving); re-accelerate out. reps
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ELITE HOCKEY HQ · SESSION · ON-SEASON-WORKOUTS/NOMADS-PROGRAM/ON-ICE-SPEED-SESSION
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