Hockey Off-Ice Advantage

Skate Faster. Hit Harder. Own the Third Period.

An 8-week off-ice dryland program built for the way hockey is actually played — single-leg and lateral, in 30–45 second shifts. Four gym sessions a week across two phases (Build the Engine, then Express It): trap bar and squat strength, Bulgarian split squats, rotational med-ball throws for shot power, Copenhagen plank groin armour, and a Shift Simulator conditioning block that mimics real bench rotations. Tests in Week 1 and Week 8 (jump, broad jump, lateral bound, 20 m sprint, Copenhagen hold) prove what changed. Every exercise includes detailed written coaching cues and target muscles. For players 14+ (youth load rules included), gym-based, with in-season maintenance guidance and a post-program path.

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