High School Hockey (Week of June 13-16th)

Warm-Up 
M- Details of Rolling & Dynamic Flexibility
​T- Review Monday
W- Roll - 200m - Mobility Drill (Sit to Stand) - Dynamic Flexibility 
TH- Roll - 200m - Mobility Drill (Dowel Groin Stretch) - Dynamic Flexibility

Activation 
Focus (M- Full Body - T-Core/Movement Drill - W-Full Body - TH-Core/Running)
M- 7 mins for Quality: A1- (R&L)2x 8pt. Lunge A2- Plank Push-Up 15 A3- Band Retraction 10-10 
T- (20-10) Work Rest: A1-Hollow Rock A2- 4pt. Opposite Arm/Leg A3- DB Reverse Fly
W- 7 mins for Quality: A1- (R&L)2x 8pt. Lunge A2- Plank Push-Up 15 A3- Band Retraction 10-10
TH- Part 1  (20-10) Work Rest: A1-Hollow Rock A2- 4pt. Opposite Arm/Leg
          Part 2  Sprint Series 2x Each

Strength
​Stability & Eccentric Movement Focus (Week 1 of 3 weeks)
4x 8-10 Reps  (3-4 second Negative)  
(M-Push T-Pull W-Push TH-Full Body *Next Week- Reverse Order & Push/Pull Alternate)
(Time Cap M- 15 mins T- 15 mins. W- 20 mins TH- 20mins)
M- A1- Single Leg Hip Lift A2- Single Leg Step Downs A3- Bar Push Up A4-Wall Mobility Press
T- A1-Band Rows 15 A2-Dowel Single Leg DL A3-DB Dead Lift  A4-Goblet Squat
W- A1- DB Bench Press A2-Wall Mobility Press A3-Sled Push March A4- Lateral Lunge
TH- A1- Farmer Carry A2-Dowel Single Leg DL A3-MMF Bar Inverted Row A4-RFE Split Squats

Conditioning
Energy System Training (Base Pace, Push Pace, All-Out Pace & Explosion Effort)
M- 5 mins (All-Out Pace) 10 Air Squats - 5 Burpees - 2x Shuttle Sprint
T-10 mins Partner You Go, I Go (Push Pace) 5 Jumping Pull-Ups - MB Lunge Down & Back 
W- 5 mins (Base Pace) 10 Hip Circles R&L Both Directions - 10 Push Ups 
TH- 10 mins Cap (Push Pace) 5 Teams Complete: (Each Athlete does All 1x)
     200m Row - 200m Run - Lunge 2x Turf - 100 Jump Rope - 15 Bar Inverted Row