This circuit alternates between a higher-intensity SAQ (speed, agility, and quickness) drill with a lighter full-body movement drill (emphasizing balance, stability, and core). This will provide you with some active recovery between bouts of higher-intensity bouts (think about the varying intensities you experience while on the ice with every shift).
[NL] SAQ & Full-Body Balance/Stability Movements
HIIT
Circuit
x 2
ULT
2-Out-2 Ins
time
15 s
intensity
9 or 10 out of 10
Tempo
fast
Rest
15 s
time
15 s
intensity
9 or 10 out of 10
Tempo
fast
Rest
15 s
Enhances quickness and motor control with the feet while priming the body for explosive movement.
| Set | Time | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 15 s h:m:s | 9 Or 10 Out Of 10 RPE | Fast | 15 s (h:m:s) |
| 2 | 15 s h:m:s | 9 Or 10 Out Of 10 RPE | Fast | 15 s (h:m:s) |
Take a short rest (i.e. 15 s) before moving into the next exercise - which is intended to keep you moving but allowing your heart rate (HR) to drop.
LAR
UMT
SL 3D Cone Reaches
time
30 s per leg
Tempo
controlled
Rest
30 s
time
30 s per leg
Tempo
controlled
Rest
30 s
| Set | Time | Tempo | Rest |
|---|---|---|---|
| 1 | 30 s per leg h:m:s | Controlled | 30 s (h:m:s) |
| 2 | 30 s per leg h:m:s | Controlled | 30 s (h:m:s) |
UMT
Shuffle w Transverse Breakdown
time
15 s
intensity
9 or 10 out of 10
Tempo
fast
Rest
15 s
time
15 s
intensity
9 or 10 out of 10
Tempo
fast
Rest
15 s
Enhances frontal and transverse plane agility in the lateral direction.
| Set | Time | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 15 s h:m:s | 9 Or 10 Out Of 10 RPE | Fast | 15 s (h:m:s) |
| 2 | 15 s h:m:s | 9 Or 10 Out Of 10 RPE | Fast | 15 s (h:m:s) |
ULT
Hip Hinge Single Leg (SL)
reps
30 s per leg
Tempo
controlled
Rest
30 s
reps
30 s per leg
Tempo
controlled
Rest
30 s
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 30 s per leg | Controlled | 30 s (h:m:s) |
| 2 | 30 s per leg | Controlled | 30 s (h:m:s) |
ULT
Breakdown
reps
15 s
intensity
9 or 10 out of 10
Tempo
fast
Rest
15 s
reps
15 s
intensity
9 or 10 out of 10
Tempo
fast
Rest
15 s
Develop ground up neuromuscular control and enhance agility in the front to back directions.
| Set | Reps | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 15 s | 9 Or 10 Out Of 10 RPE | Fast | 15 s (h:m:s) |
| 2 | 15 s | 9 Or 10 Out Of 10 RPE | Fast | 15 s (h:m:s) |
Alternate what side you start the cones on - this will ensure you touch down with both the right and left hand.