Every player is involved in resistance training for strength and power, which is very hockey specific. For the younger players, the emphasis is more on improving flexibility, quickness, balance and reaction time rather than strength and power. Based on their testing, a specific program is prepared with each player setting realistic goals, which will be monitored. Aside from the first priority being leg quickness, there is a particular emphasis on those muscles predominately used in shooting and protecting the puck such as the triceps.
Plyometrics and simulated skating will be a regular component of the off-ice training. As well, a variety of techniques are used such as sprinting with tires, parachutes and bungy cords, in order to overload and underload the quad muscles. With the luxury of players doing simulated skating each week, over a 10 month period, we do see significant changes in a player's knee bend, arm swing, forward and backward stride and upper body position both in forward skating and in cornering. The overall off-ice program does incorporate many Finnish, Swedish and Russian training methods.
In addition to the above, players will work regularly on bosu balls for balance. Swiss balls and medicine balls are used in variety of exercises for core strength and upper body plyometrics. Ladders and dot drills are incorporated into a number of exercises to focus on leg and foot quickness. Circuit training in and out of the gym is used combining hurdles and other stations to maximize quickness and speed endurance.