Warm-Up, 3 of 9. Straight from the Hockey IQ book appendix.
From the locker room: C is the one I do before games when I know I’ll be on the ice a lot. Three rounds and I don’t need the first period to find my legs; the first period is the first period.
When: Before a strength day, or before a game when you have ten minutes and want to be fully ready.
What you need: Your hockey bag, 40–50 feet of floor.
2–3 rounds (8–10 min total), rest 20–30 sec between rounds as needed:
- 6 Bag Deadlifts
- 6 Bag Front Squats (hug bag at chest)
- 40–50 ft Front Carry
- 6 Burpees Over Bag (step or hop)
Focus:
- Deadlift: push the floor away, chest tall
- Front squat: elbows down, bag tight to chest
- Carry: small steps, brace your midline
- Burpees: steady pace, smooth transitions
Why it works: This is a complete movement pattern: pick something up, hold it, move with it, get down and up. Every muscle you skate with gets a turn, in order, with the bag doing the loading. Three rounds is a real warm-up for a real game.
Pick your rounds: Two rounds before a game. Three before a workout.
Every warm-up and stretch routine here is in the back of the Hockey IQ book, with the full 9-week hockey-bag program. Back to Warm-Up.
FIND. A. WAY.
