This page contains performance optimization and damage prevention programs for ice hockey. The programs are divided into levels 1-5 which means that the levels are graded; 1 is easy and 5 is hard. Level 1 and 2 are programs that do not require equipment, and can thusly be used as warm-up, or at home. Levels 3-5 require props. Advantageously, the use of programs 1-2, or 3-5 can be varied. That way, the training will have a greater effect than with the use of one program alone. RM-terminology is used for the programs, see description here.

Performance and injury prevention program Level 1:

Back and hip mobilization – 15-30 repetitions to each side.

Breast and shoulder mobilization – 15-30 repetitions.

One leg hip mobilization – 15-30 repetitions per. leg

Toe touch – 15-30 repetitions, focus must be on reaching or getting as close to your toes as possible.

Sissy squat -10-20 repetitions per. set. If the exercise is too easy it is recommended to make the exercise more difficult, rather than increasing the number of repetitions. For ex. by performing it on one leg with support or by adding weight.

Double lunges -10-20 repetitions per. Set. If the exercise is too easy it is recommended to make the exercise more difficult, rather than increasing the number of repetitions. For ex. by jumping up (jumping lunges), or adding weight.

Plank – 10-30 sec. per. set, If the exercise is too easy it is recommended to make the exercise more difficult, rather than increasing the time over 30sek. For ex. by lifting one leg at a time or side-shifting the body.

Side plank with stretched arm – Both sides 10-30 sec. per. set, If the exercise is too easy it is recommended to make the exercise more difficult, rather than increase the time over 30sek. Ex. by moving the top leg around in circles.

Pelvic drainage -10-20 repetitions per. set.

Shoulder stability – 10-20 repetitions per. side.

Front chain stretch – hold 20-40 sec. per side, once you feel a stretch, be sure to hold the position to maintain the stretch.

Back chain stretch – hold 20-40 sec. per side, once you feel a stretch, be sure to hold the position to maintain the stretch.

Performance and injury prevention program Level 2:

Hip, back and shoulder mobilization – 15-30 repetitions to each side.

Upper back stability – 15-30 repetitions.

One leg squat – 10-20 repetitions per. leg pr. set. If the exercise becomes too easy, it is recommended to make the exercise more difficult, rather than increasing the number of repetitions. Ex. by jumping up, keeping the knee at 90 degrees and slowing down the movement so you will not fall below 90 degrees when you land.

Kangaroo hop – 10-20 repetitions per. set.

Plank to side plank- 10-20 repetitions each side per set.

Plank with cross-lift – 10-20 repetitions per side per set. If the exercise is too ease it is recommended to make the exercise more difficult, rather than increase the number of repetitions. For ex. by keeping hands closer together and feet closer together.

Dynamic one leg pelvic lift – 10-20 repetitions per set. If the exercise is too ease it is recommended to make the exercise more difficult, rather than increase the number of repetitions.  For ex. by placing the leg or foot on a ball.

Back-stretch with shoulder focus – 10-20 repetitions per set.

Arm-stretch with shoulder focus – 10-20 repetitions per set.

Back worm – 10-30 sec. The focus is to shift, rotate and lift the hip.

Back leg stretch – 20-40 seconds per side, be sure to hold once stretch is found.

Front hip stretch – 20-40 seconds per side, be sure to hold once stretch is found.

Performance and injury prevention program Level 3:

Kneeling ankle mobilization – 15-30 repetitions to each side.

Back to rib mobilization lying position – 15-30 repetitions to each side.

Pelvic and shoulder mobilization – 15-30 repetitions.

Briefcase deadlift strength – Exercise with a load of 4-8 RM, for 3-8 repetitions per. side per set.

One leg deadlift strength – Exercise with a load of 4-8 RM, for 3-8 repetitions per. side per Set.

Crunches on exercise ball – 10-20 repetitions per set, optionally add weight on the chest.

Back extensions on exercise ball – 10-20 repetitions per set, optionally add weight on chest.

Knee to chest / stomach on exercise ball – 10-20 repetitions per set.

Hip flexing on exercise ball – 10-20 repetitions per set.

Shoulder rotation – 10-20 repetitions per side per set.

Hamstring Muscle Energy Technique – Move leg to maximal stretch of the hamstring, exert pressure against the strap for 7 seconds, then move the leg to an even deeper stretch. Repeat 3-5 times. per leg.

Front hip muscle energy technique – Move the leg into maximum stretch of front thigh, exert a pressure against the hand for 7 seconds. then move the leg into an even deeper stretch. Repeat 3-5 times per leg.

Performance and injury prevention program Level 4:

Back-stretch mobilization – 15-30 repetitions.

Standing rotation mobilization – 15-30 repetitions per side.

Overhead step-up styrke – Udfør øvelsen med en belastning på 4-8 RM, med 3-8 gentagelser pr. side pr. sæt.

Overhead step-up strength – Exercise with a load of 4-8 RM, with 3-8 repetitions per. side per set.

Stomach and shoulder press – 10-20 repetitions. per. set.

Cross-shoulder pull – 5-10 repetitions. per. side per set.

One arm pull – 10-20 repetitions. per. side per set.

One arm press with side-plank twist – 10-20 repetitions per side per set.

Seated buttocks muscle energy technique – Put yourself into the maximum stretch of the gluteal region (buttocks), apply pressure by hand to the knee for 7 seconds. Then move or pull the knee to a new deeper stretch. Repeat 3-5 times per leg.

Leg to chest stretch – 20-40 seconds per side, be sure to hold the stretch, once it is found.

Performance and injury prevention program Level 5:

Back and shoulder mobilization -15-30 repetitions per side.

Shoulder and upper back mobilization – 15-30 repetitions per side.

Turkish getup – Exercise with a load of 4-8 RM, for 3-8 repetitions per side per set.

Free-turn with thrust – Exercise with a load of 4-8 RM, for 3-8 repetitions per set.

Dips with weight – Exercise with a load of 4-8 RM, for 3-8 repetitions per set.

Sitting extending one arm press – Exercise with a load of 4-8 RM, for 3-8 repetitions per side per set.

Plank with one arm pull – Exercise with a load of 4-8 RM, for 3-8 repetitions per side per set.

Sitting vertical cable pull – Exercise with a load of 4-8 RM, for 3-8 repetitions per set.

Back-roll with rotation on bench – 10-20 repetitions per side per set.

Static stomach with chest and shoulder press – 10-20 repetitions per set.

Side-Muscle Energy Technique – Hang into the maximum stretch of the side region, pull against the belt with no apparent movement for 7-seconds, then you fall deeper into a new maximum stretch. Repeat 3-5 times per side.

Piriformis muscle energy technique – Put yourself into maximum stretch of the gluteal region (buttocks), apply pressure by hand to the knee for 7 sec. Then move / push the knee into a new deeper stretch. Repeat 3-5 times per leg.