Example SAQ programmes for on and off-ice...

 

Week

 

On-ice conditioning

 

Off-ice conditioning

1

15 minute general warm up, light skating, Russian circle drill. Pivoting drill

  • W drill with and without pucks
  • Suicides
  • Partner follow copy drill
  • Cross over circle drill in both directions

Cool down

15 minute general warm up, light jogging in various directions, some specific movements, dynamic stretches
6 x 6-in hurdles

  • Walk
  • Run
  • Lateral run
  • Single leg bound
  • Double leg bound

Fast foot ladder

  • Ice skaters
  • Single, double contact
  • Miss squares
  • Lateral ladder run

Sprints
Direction changing sprints
Cool down

2

15 minute general warm up, light skating, Russian circle drill. Pivoting drill

  • Speed change up drill
  • Quick pivot drill developing into quick pivot with a low drive to the net
  • Red to blue line sprints, short extending to longer sprints
  • Whistle movement drill

Cool down

15 minute general warm up, light jogging in various directions, some specific movements, dynamic stretches
6 in and 12 in hurdles

  • Various speed patterns
  • Forwards/backwards

Speed ladders

  • Carioca
  • Icky/ Ali shuffles
  • Squat jumps
  • Different starting positions

Sprints 5, 10m different starting positions
Cool down

3

15 minute general warm up, light skating, Russian circle drill. Pivoting drill

  • Figure eight shadow drill
  • Whistle reaction drill
  • Eight cone sprint drill
  • Reaction diamond
  • Shadow box

Cool down

15 minute general warm up, light jogging in various directions, some specific movements, dynamic stretches
Reaction changing direction drills
6 in and 12 in hurdles

  • Reaction decision making drills, forwards/backwards/ lateral.
  • Different starting positions
  • Side shuffles

Cones

  • T, X, Y and H sprints
  • Cross over sprints
  • Partner copy sprints
  • Reaction drills

Cool down

4

15 minute general warm up, light skating, Russian circle drill. Pivoting drill

  • Circles multi-directional quickness race
  • Towel tag
  • 10/15/20 m sprint races forwards and backwards
  • Puck drop reaction sprints with changes of direction
  • Add pucks to all drills

15 minute general warm up, light jogging in various directions, some specific movements, dynamic stretches
Cones

  • 5/10/15 m courses for sprint races
  • Zigzag sprints
  • Resisted sprints

Ladders

  • Races with various footwork patterns

Hurdles

  • High intensity races forward, lateral and with changes of direction.

Cool down