David Desharnais
Balance and Explosion Bosu Drills

Exercise 1
  • 1) Sit on the edge of the bosu and stretch your body all the way back
  • 2) Engage your core and use your balance to return to standing position
Exercise 2
  • 1) Push through your foot on the bosu to move from one side to another, mimicking a skating stride
  • 2) Drive through the leg on the ball
Gabriel Dumont
Plyometric Exercises

Twist Jumps
  • 1) Focus on posture (core engaged, back straight)
  • 2) Explode across the seams
  • 3) Keep eyes facing forward the entire time
Med Ball Toss
  • 1) Push with your outside leg
  • 2) Throw the ball as hard as possible
  • 3) Stay close to the wall throughout the exercise
Ryan White
Muscle Activation

Deadbug
  • 1) Extend opposite arm and leg
  • 2) Engage your core to keep the ball stable as you extend your arms and legs
  • 3) Keep your back flat against the mat
T-Spine Range of Motion
  • 1) Bend top knee and stretch lower leg
  • 2) Open your arms to activate the full range of motion of your upper body
  • 3) Move slowly through the exercise
Colby Armstrong
Power Legs Circuit

Squat
  • 1) Keep your hands on your hips throughout the exercise
  • 2) Push your hips back to bend knees to 90°, keeping your knee from going over your toe
Lunges
  • 1) Alternate legs, keeping hands on your hips throughout the exercise
  • 2) Bend knees to 90°, keeping your knee from going over your toe
Split Jumps
  • 1) Keep hands on hips and alternate legs while pushing off the ground
  • 2) Cushion your landing and immediately explode up
  • 3) Maintain control through exercise
Jump Squats
  • 1) Keep your hands on your hips throughout the exercise
  • 2) Bend knees 90°
  • 3) Absorb the impact and explode into the next jump
Peter Budaj II
Goalie-Specific Stretches

One-leg groin stretch
  • 1) Stretch the groin through your full range of motion using a slide board
  • 2) Extend your leg fully then return to starting position with your knee inside your body
Two-leg groin stretch
  • 1) Use both legs at the same time
  • 2) Hold your core, keeping back straight and remaining in control throughout the stretch