[NL] Off-Ice Warm-Up Activation Exercises

Circuit x 2

Pick approximately 3 of the below exercises (not all of them!).

This block is intended to get your muscles 💪 (and tendons, ligaments, fascia) to work at higher speeds, and to be ready to give you the explosiveness, quick change of direction, and agility on the ice.

Do not overdue this segment – you are only wanting to prepare the body, not wear it down and become fatigued!

ULT
[NL] Line Forward-Forward-Back-Back
time 5-10 s
Tempo fast
Rest 30 s
Set Time Tempo Rest
1 5-10 s h:m:s Fast 30 s (h:m:s)
2 5-10 s h:m:s Fast 30 s (h:m:s)

1 x with each foot leading

ULT
[NL] Lateral Over-Over-Back-Back
time 5-10 s
Tempo fast
Rest 30 s
Nervous System Activation Agility and quickness
Set Time Tempo Rest
1 5-10 s h:m:s Fast 30 s (h:m:s)
2 5-10 s h:m:s Fast 30 s (h:m:s)
ULT
[NL] Line Cross-Over Fast Feet
reps 5-10 s
Tempo fast
Rest 30 s
Set Reps Tempo Rest
1 5-10 s Fast 30 s (h:m:s)
2 5-10 s Fast 30 s (h:m:s)
ULT
3-Count High Knees
time 5 - 10 s
Tempo fast
Rest 30 s
A coordinative full body exercise that emphasizes contralateral timing of the legs and arms.
Set Time Tempo Rest
1 5 - 10 s h:m:s Fast 30 s (h:m:s)
2 5 - 10 s h:m:s Fast 30 s (h:m:s)
UMT
Shuffle w Transverse Breakdown
time 5 - 10 s
Tempo fast
Rest 30 s
Enhances frontal and transverse plane agility in the lateral direction.
Set Time Tempo Rest
1 5 - 10 s h:m:s Fast 30 s (h:m:s)
2 5 - 10 s h:m:s Fast 30 s (h:m:s)