Dryland for Youth Athletes
This set of dryland activities is developed for the youth population ages 14-18. Each day is designed to increase coordination, strength, and speed. It is important to move with a purpose during every exercise as this will increase the chance of success. The overarching goal is to enhance athleticism to complement the sport of Ice Hockey.
(Note: some of the cues don't perfectly line up with the exercises, for a cleaner, printable version, Download the Program Here.)
View the links to all the exercises in a Google Drive folder here.
Day 1 |
Tips and Cues |
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Block 1: Warm Up/Movement Prep A: Warm Up Jog: 3-5 Min B: Slow Dynamic o Lying Straight Leg Raise X 15 ea. o Scorpion On Belly X 10 each o World's Greatest Stretch X 6 ea o High Knee Pull X 20 Yards o Quad Stretch w/reach X 20 Yards o Forward Hip Circles X 20 Yards o Backward Hip Circles X 20 Yards o Lateral Squat w/Rotation Reach X 20 yards (alternate each rep) o A-March X 20 Yards · Fast Dynamic o A-Skip X 15 yards o B-Skip X 15 Yards o Hip Circle Skip Forward X 15 Yards o Lateral Shuffle X 15 Yards Each o Building Acceleration 3 X 20 Yards § 1st- 75% § 2nd- 85% § 3rd – 90%
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Block 2: Speed · Staggered Stance Start o 3 each X 15 yards: Rest 1 minute Between · Change of Direction- 5-10-5 o 2 each way: Rest 1 minute Between
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Focus on pushing down and back behind your body
Sink hips on stops, explode out |
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Block 3: Strength A: Single Leg Squat 3 X 6-8 each B: Push Up to Downward Dog 3 X 8-10 C: Lying Single Leg Glute Bridge 3 X 8-10 each (Leg is halfway extended) D: Partner Resisted Row 3 X 10 each E: 3-Way Plank 3 X 30s each (Forwards, Side Left, Side Right)
-Cycle through each exercise like a circuit, Rest 30 seconds between |
A: Can do Forward Lunges if single leg squat is too hard
D: Each partner rows and resists one another. Facing each other, opposite arms of body row |
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Block 4: Endurance A: Iso Split Squat Hold 3 X 45 seconds each Rest 45 seconds between
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Back knee 2” off ground |
Day 2 |
Tips And Cues |
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Block 1: Warm Up/Movement Prep A: Warm Up Jog: 3-5 Min B: · Slow Dynamic o Lying Straight Leg Raise X 15 ea. o Scorpion on Belly X 10 each o World's Greatest Stretch X 6 ea o High Knee Pull X 20 Yards o Quad Stretch w/reach X 20 Yards o Forward Hip Circles X 20 Yards o Backward Hip Circles X 20 Yards o Lateral Squat w/Rotation Reach X 20 yards (alternate each rep) o A-March X 20 Yards · Fast Dynamic o A-Skip X 15 yards o B-Skip X 15 Yards o Hip Circle Skip X 15 Yards o Lateral Shuffle X 15 Yards each o Pogo Hops Forward X 10 yards o Pogo Hops Backwards X 10 Yards o Building Acceleration 3 X 20 Yards § 1st- 75% § 2nd- 85% § 3rd – 90%
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Fast off the ground, pull toes to shins
Fast off the ground, pull toes to shins |
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Block 2: Speed · Falling Start o 5 X 15 yards: Rest 1 minute Between · Partner Shadow Shuffle o 5 X 7 sec: Rest 45s Between
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Staggard stance, fall into start and explode out, pushing down and back
5 yards between, one player shuffles back and forth, other player tries to “shadow” them |
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Block 3: Power/Plyometrics Circuit: 3 X Through · Skips for Height X 20 Yards · Skips for Distance X 20 yards · Broad Jump X 5 · Lateral Skater Bounds w/two Hop X 20 Yards
Rest: Walk back to start after each rep (20 yards)
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Skip Towards the Moon Skip Towards the Endzone Soft Landing Project up and out at 45-degree angle, first hop land and absorb, second hop push! |
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Block 4: Strength A: Lateral Squat 3 X 8-10 each B: Explosive Push Up 3 X 6-8 (Pause at Bottom) C: Glute Bridge March 3 X 6-8 each D: On Belly Y, T, A 3 X 10 each E: Lateral Bear Crawl 3 X 5 Yards each
-Cycle through each exercise like a circuit, Rest 30 seconds between |
C: Keep Hips Up, Alternate and “March”
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Day 1- Should be performed early in the week
Day 2- Should be performed in the middle of the week
Rest at least 1 day between sessions
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View the links to all the exercises in a Google Drive folder here.
Abe Edson MS, CSCS, PES is the Strength and Conditioning Coach of the Springfield Thunderbirds, the AHL affiliate of the St. Louis Blues.
You can reach him at his email, [email protected].
