Routines List

⏱️ 10 min

⚡ Equipment: Rocker Roller, Shutout Strap, Power Puck, Breakaway Band

📝 The Overtime Intro Routine is your first step into high-performance hockey training — designed to teach you how to use your Overtime Kit, stretch, strengthen and recover key hockey muscles.

👉 Perfect for: Forwards, defense, and goalies.

⚡ Post-Skate Rolling Guidelines

⏱️ 10 min

📝 Hold on sore spots. It should "hurt so good," but not be painful.

⏱️15 min⚡ Equipment: Rocker Roller
Speed up recovery with a post-skate, 6-minute contrast shower to boost recovery, reduce soreness, and improve circulation. 🧘‍♂️ For optimal recovery, complete the mobility routine for post shower muscle activation.

🧊🔥Goal:
Increase alertness, muscle readiness, and blood flow while minimizing stiffness or lingering soreness after skating.

⚠️ Precautions
Avoid if you’re feeling dizzy, lightheaded, or have any cardiovascular concerns.

⚡ Pre-Skate Rolling Guidelines

⏱️ 5 min 🔄 Perform each exercise for 30 sec; Repeat for 2 rounds

📝 Don’t hold on sore spots — Keep moving (1–2 seconds up and down).

These 6 tests help players and coaches identify movement restrictions that may be affecting on-ice performance. By testing key abilities like balance, ankle, hip, back, shoulder, and core mobility, we can assess exactly what’s restricting shot power, skating speed, edge control, and stability. Passing all 6 tests tells you that these areas are not limiting your on-ice performance.

How to Use This:
1) Complete each of the 6 tests using the "Pass/Fail" scoring criteria included in each test. Pain with a test is an automatic "Fail."

2) Then, follow the "Post-Routine Notes" to review your scores.