skip navigation

April 22nd, 2020

Off Ice Development Class

500 Rep Challenge

We recently asked out MAP South Athlete to complete a 1000 Rep Challenge. It's now Blue Army's turn for a 500 Rep Challenge. Following along with Coach Jay as he goes through all the exercises.

* 50 Air Squats (optional weights)

* 50 Push-up's (optional Hand Lift)

* 50 Skater Jumps (for distance!)

* 50 Dumbbell Runners

* 50 Scissor Kick Bicycles

* 50 Switch Jumps (for HEIGHT! optional weights)

* 50 Pencil Sit-up's 

* 50 Squat Jumps (for HEIGHT! optional weights)

* 50 Alternating Dumbbell Speed Jabs

* 500 Burpees!!


Shooting & Skills

Shooting Drill #1: Circle Drill

Similar to the quick snap drills on Monday, the circle drill involves a quick stick handling maneuver followed by a quick release. You will notice in the video the either going clockwise or counter-clockwise, the release is quick. Remember what we learned Monday and incorporate into todays session.

Focal Points

  • Eyes up the whole time
  • Limit number of stick handles 
  • Quick release 

Shooting Drill #2: Shooting thru Screens

  • Shooting thru Screens is difficult to do because of some many moving parts, but mastering this can elevate your goal scoring ability. First you need to learn what the puck sees. Your vision on what's open from you eyes is very much different than what the puck sees. See diagram below


Pucks eyes vs your eyes. Train your shooting accuracy. Generate accuracy shooting pucks through traffic

In the drill, create different defenders to shoot around or through. Keep you feet moving (roller blades can help) can make this drill more life like. Use a variation of angles to attack your defender and find seams and opening.


Butterfly Resistance Stretch

  • Sitting with the soles of your feet touching and knees out wide. Sit tall with your chest up and places your elbows inside your knees.
  • Try to pull your knees into your elbows, while pushing your elbows into your knees. Hold for 2 seconds and relax and let your knees fall. Relax for 5 seconds and then pull/push again!
  • Notice the gain in groin mobility!
  • 12 reps, 2 sets

90-Degree T-Spine Rotations

  • Lie on your side with your right (or top) knee at 90 degrees with your knee resting on a pillow or close to the ground.
  • Right hand on top of left
  • Slowly reach your right hand towards the ceiling and reach it as far away from your body as you can
    • Try to track your hand (or index finger) as it moves through the process
    • Make your sure left knee and left arm don't move from initial position, if they do you extended beyond your current mobility
  • Slowly move your hand/arm on the same path back towards starting position.
  • 2 count hold at each position
  • 12 reps, switch sides, 2 sets each side

Standing Hamstring

  • From standing position, make a "V" with your feet, heels touching
  • Slowly bend over and drop you head towards the ground. Arms grabbing opposite elbows below your head. Each exhale, with control, try to lower further towards the ground with a tiny knee bend
  • 1 minute work, 1 minute rest, 3 sets

ADD Exercise

  • Right Leg fully extended, left knee directly under your hip, hands on the ground (hands on hips for added difficulty)
  • Start sitting tall, drop hips toward left heal and return back to original position
  • Hips stay flat on the ground.
  • 2-Count at top and bottom. 
  • 12 count each side, 2 sets, repeat both sides