Below are a few pictures with descriptions of the types of activities we undertake as part of our dry-land conditioning program.
Back Arch
Using a hyper-extension bench the player completes slow, controlled torso elevations working on his lower back strength and endurance.
Balance Ball
Using a Swiss ball the player tries to balance his body atop ball on his knees working on his core (abdominal) strength, stabilization muscles, and balance.
Balance Pad
The player adjusts his body atop the pad and works to balance the board so that it does not touch the floor on either side. The goal is to work on balance and core stabilization.
Balance Point
The player balances atop an inflatable balance disk on one leg while forced to touch numbers on an unsequenced board. The goal is to work on balance, core stability and leg strength as well as motor skills and co-ordination.
Ball Twist
The player is forced to throw a medicine ball from a seated position to a partner while keeping their feet off the ground. This movement best mimics the shooting motions and rotation strength.
Bike
The player is put through many different workouts that challenge their aerobic and anaerobic cardiovascular conditioning.
Boxing Bag
Hand eye co-ordination, hand speed and strength are all factors in hockey (especially during later years of junior and professional hockey) the players are trained to hone these skill and raise upper body conditioning and endurance.
Free Weights
The use of weight training is a key to athletic performance. Strength and power are necessities in the sport and the player is forced to learn proper technique and execution all the wile improving his goals.
Hill Run
Hill sprints are incorporated in the sprinting programs as they load the element of gravity to the goal of leg power and speed. The player is forced to sprint simulating a hockey stride and best trying to work on the fast-twitch fibers of a hockey player.
Juggle
Co-ordination is a must for all hockey players so juggling training is used with tennis balls for the arms and a soccer ball for the legs. The player is forced to think while moving and executing difficult maneuvers.
Ladder
An agility ladder does just what the name says: it works on agility. Through complex movements the player is forced to get his feet moving quickly and facilitating nerve impulses from the brain to the legs working on co-ordination.
Leg Pulls
Leg strength and power are maximized through the Ice Corral weight room equipment. This exercise demonstrates quadriceps extensions.
Legs Tied
An agility course is put together with the players legs tied together with an elastic harness. This helps to strengthen the small hip muscles through resistance to the band.
Medicine Ball Pad
Core strength and endurance is developed with this sit-up and throw technique.
Roll Out
The AB Roller is used here to continue the work on core strength and stability.
Side to Side
The best simulation to skating this slide board helps to mimic the stride and strengthen those muscles key to skating.
Skipping
Coordination and foot speed.
Sprung Squats
Jumping creates power and explosiveness are developed using this platform and elastic harness.
Stair Hop
Power and explosiveness as well as coordination are developed through these plyometrics exercises up and down the Ice Corral stairs.
Stepper
The Stairmaster is a key component to a hockey players cardiovascular conditioning and provides and excellent warm-up for all our training activities.
Weight Haul
We use a harness dragging a small weight as we sprint to work on our fast twitch fibers under the duress of resistance.
Weight Jacket Squats
Jumping creates power and explosiveness are developed using this platform and elastic harness.
Wrist Roll
Shooting and wrist strength are crucial components to a players game so we work very hard to develop our natural grip and forearm strength.
