Exercise Library

28 exercises · all public. Exercises can also be scoped to an organization, team, or coach. Press ▶ to watch a demo inline.

🤸‍♀️ Stretching

Daily stretch (before bed)duration_minutesboth2 minat home
Pre-practice dynamic stretch (player)duration_minutesplayer10 minneeds space
Pre-practice stretch (goalie)duration_minutesgoalie15 minneeds space

Push-ups (assisted variations)duration_minutesboth4 minat home
Intensity: Assistance/weight; knees and/or angle
Core with resistance bandsduration_minutesboth2 minat home
Intensity: Resistance level
Squats (assisted variations)duration_minutesboth2 minat home
Intensity: Assistance/weight; angle
Jump rope (paced)bpmboth2 minneeds space
Intensity: Pace (use metronome)
Band stepping (injury prevention)duration_minutesboth1 minneeds space↗ alt
Intensity: Band color/step size/cadence
Sit-ups or ab-wheel extensionscountboth2 minat home
Intensity: # completed (50 sit-ups or 25 ab wheel)
Lunges (with cane assist)duration_minutesboth4 minat home
Intensity: Assistance/weight; cane
Single-leg balanceduration_minutesboth1 minat home
Jogduration_minutesboth5 minneeds space
Jumping jacksduration_minutesboth1 minat home
High kneesduration_minutesboth1 minat home
Butt kicksduration_minutesboth1 minat home
50-yard sprint x2countboth1 minneeds space

RVH wall recovery (goalie)duration_minutesgoalie2 minat home
Ultra-slow-motion RVH entry+recovery against wall. Hands in front of knees. 15s down, 15s up, 2x each side.
Intensity: Assistance/weight, Pace (metronome); cane
Stick handling drillsduration_minutesboth4 minneeds space
Stick handling (tennis ball pass/catch)duration_minutesplayer4 minneeds space
Resistance band / wrist-weight juggling (goalie)duration_minutesgoalie4 minneeds space
Shots (tennis ball)duration_minutesboth3 minneeds space

Agility ladder footworkduration_minutesplayer3 minneeds space
Lunge jumps (paced)bpmboth2 minneeds space↗ alt
Intensity: Pace (metronome); advanced: add puck handling
Pop-up to stance (goalie)duration_minutesgoalie3 minneeds space