Summer Training Program
Overview
This off-season plan is built to progressively develop stickhandling, speed, power, and strength week by week. Each week features Themed Focus Days, making it easier to balance skill development with conditioning.
General Guidelines
Complete drills 5-6 days per week, with one active recovery day.
Quality over quantity: prioritize proper technique.
Each week includes:
Skill Work (stickhandling & shooting)
Agility & Speed (ladders, sprints, footwork)
Strength & Conditioning (bodyweight + resistance training)
Motivation & Mindset videos
Training Breakdown by Week
Week 1: Foundation & Motivation
Day 1: Stick Skills & Agility
- Motivational Video
- Stickhandling Circuit(1 min each, 4-5 rounds)
- Letang Agility Drill(10 reps each skill)
Day 2: Speed & Conditioning
- Sprints Demo(20 sprints)
- Stickhandling recovery (light ball work)
Day 3-6: Repeat Days 1 & 2 or combine as circuit.
Day 7: Active Recovery (light jog/stretch)
Week 2: Core & Control
Day 1: Stick Skills + Core
- Inspiration Video
- Stickhandling Drills(1 min each | 2-3 rounds)
- Plank Challenge(2-3 rounds)
Day 2: Repeat & Build
- Repeat Day 1
- Increase plank duration or rounds if able.
Day 3-6: Alternate Day 1 + additional stickhandling or light jog.
Day 7: Active Recovery
Week 3: Speed & Conditioning
Day 1: Power & Agility
- Pro Training Insights
- Ladders + Sprint(2-3 rounds + sprint)
Day 2: Conditioning Focus
- Workout Video(:30 on / :30 off | 2 rounds)
- Stickhandling Golf Ball Drill(1 min x 10 sets)
Day 3: Motivation & Extra Work
Day 4-6: Mix & repeat conditioning or ladder circuits.
Day 7: Optional light work.
Week 4: Toughness & Focus
Day 1: Mental Toughness & Ladders
- Motivation Video 1
- Motivation Video 2
- Ladders Demo(2 rounds per drill)
Day 2: Conditioning + Push-Ups
- USA Conditioning Video
- Push-Up Challenge: 100 daily (bottom-hold variation)
Day 3: Stickhandling Progression
- Golf ball forehand dribble | 1 min x 10 sets
- Optional Instagram Drill 1
- Optional Instagram Drill 2
Week 5: Explosive Power
Day 1: Power Day
- Motivational Video
- Footwork Drill(2 rounds)
- Sprint Work: 10x20m fast starts
Day 2: Stick & Shoot
- Stickhandling Circuit(:30 on / :30 off | 2 rounds)
- Shooting: 100 pucks focusing on quick release
Goalie Section:
Week 6: Pro Standards
Day 1: Pro Inspiration + Footwork
- McDavid NHL Camp Video
- Footwork Drill(2 rounds)
Day 2: Stickhandling Mastery
- Stickhandling Drill 1
- Stickhandling Drill 2
- 3 rounds of :30 on / :30 off each
Goalies:
Week 7: Strength Phase
Day 1: Strength + Stickhandling
- Motivational Video
- Push-ups: 20 x 4 | Sit-ups: 10 x 10 | Planks: 1 min x 10
- Squat Drill
- Stickhandling: :30 on / :30 off | 10 rounds
Day 2: Jog + Lunges
- 7-8 min jog
- Lunges: 10 each leg x 5 sets
- Optional pull-up max
Goalies:
Optional Extra Work:
Week 8: Challenge Week
Mon/Wed/Fri/Sun Workout:
- Push-ups: 40 (puck method)
- Sit-ups: 25 x 4
- Planks: 4 min x 5
- Overhead Stick Squats: 12 x 12
- Lunges: 12 each leg x 7
- 1/2 mile run under 3:00
- Shooting: 175 forehand & 150 backhand daily
Tues/Thurs/Sat Workout:
- Hammer Curls Video
- Shoulder Raises Video
- Wrist Rotations Video
- Wall sits: 4 min x 3
- Jump test (as many jumps over tape in 1 min)
- Sprints: 4 x 40m
Cross-Training:
Final Bonus Challenge
- Push-up test: 40 clean reps
- Teammate Challenge: Compete against a teammate
- Mindset Reminder:
