HOCKEY
STRENGTH & CONDITIONING PROGRAM
Be Ready to dominate next season!
Get Stronger, Faster, and More Explosive — While Everyone Else Is Still Playing Catch-Up
While other athletes waste their off-season going through the motions, you’ll be getting faster off the line, hitting harder on the ice, and dominating every shift. This isn’t just “working out” — this is targeted training designed to increase power, speed, and explosiveness where it matters most: on the ice.
Let's Get Ready To:
✅ Add real strength that translates to game performance
✅ Improve first-step quickness and change of direction
✅ Boost shot power and balance through core and lower body development
✅ Become more resilient and less injury-prone
This is your edge.
Strength, Power, Speed, Agility improvements.
Semi-private (Max 4 athletes per group) and Group (15-20 athletes) available
For Athletes Ages 10–18.
Programs run in 5 week blocks.
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Strength, Power, Speed, Agility, Conditioning
✅ Strength & Power Development
We focus on building foundational strength and explosive power specific to hockey athletes.
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Lower-body strength for powerful strides and improved acceleration and endurance
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Core and rotational strength for stability, slap shots, and contact
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Upper-body power to improve checking, stick handling, and shot release
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Bilateral and unilateral work to correct imbalances and improve movement efficiency
✅ Speed, Agility & Acceleration Drills
Develop a faster first step, better edge control, and rapid direction changes.
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Sprint mechanics & resisted starts (bands, sleds, etc.)
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Ladder and cone drills to build quick feet and reaction time
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Lateral & crossover acceleration drills
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Multi-directional sprint work to simulate on-ice movement patterns
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Plyometric bounding to increase stride length and lower body power
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Overspeed training for neuromuscular adaptation and stride efficiency
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Partner mirror drills for real-time competitiveness and quick decision making
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Acceleration and deceleration control to reduce injury risk and improve stop/start speed
✅ Mental Conditioning & Energy System Development
Stay sharp for every shift. Our hockey-specific conditioning ensures athletes can perform at high intensity, recover quickly, and finish strong.
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Aerobic base building for recovery
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Anaerobic intervals to simulate game shifts
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High-intensity circuit training for mental and physical toughness
🔐 Lock-in The Training Option That is Best For Your Athlete
Semi-Private Training Sessions
Train in an elite small-group setting—just 4 athletes per coach. Each session is 60 minutes in length.
You can select a 1 or 2 day a week training option. 2 Day a week training is highly recommended. Most young athletes need more training focused on strength and power development.
Every session is tailored to your athlete’s unique goals, strengths, and skill level to ensure maximum progress and confidence.
Benefits:
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Athlete-to-Coach Ratio: 4:1 for maximum feedback
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Personalized progressions for strength, speed, and mobility
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Faster performance improvments
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Sport-specific conditioning to improve on ice performance
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Performance metrics tracking of performance in the gym
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Form correction ensuring athletes are moving properly
Training in a semi-private group of just 4 athletes means more personalized coaching, better technique correction, and a program tailored to each player’s strengths and weaknesses.
Start Date: Program starts week of June 23rd.
Training Days: Mondays and/or Wednesdays
Cost: 1 session per week (5 Weeks) - $225
2 sessions per week (5 Weeks) - $397
Ages: 13+
Register Now
✅ Female Hockey Group Training Sessions
Train in an group setting (15-20 athletes). Each session is 60 minutes in length.
Our Group Strength & Conditioning Program is designed to build stronger, faster, and more explosive athletes.
Each session includes a dynamic warm-up, speed and agility drills to sharpen your quickness and reaction time, and strength training focused on developing power, stability, and injury resistance. You'll also work on mobility and recovery to keep your body primed for peak performance.
Start Date: Program starts week of June 23rd.
Training Days: Mondays
Cost: 1 session per week (5 Weeks) - $125
Ages: 10-13
If you are interested in alternate times and days or team training please email us at info@crossfitbowmanville.com