For the longest time, I struggled with my confidence to win one-on-one foot races to the puck or be able to keep up forwards crashing into the zone. As a guy who primarily plays defense… this was obviously a problem. I went back to the drawing board and realized I was always a step behind and didn’t feel confident in challenging opponents for fear of getting beat and then being out of position (cardinal sin). I began incorporating single leg exercises that focused on developing POWER (transferring energy quickly) alongside my typical heavy squats, deadlifts, and other accessory work. And in a short period of time I noticed that not only did I feel more comfortable taking chances to step up on loose pucks; close gaps to apply pressure; and even knocked off a few odd-man rushes that almost got the best of me! If you’re looking to boost your first-step quickness too, add a few of these exercises to your off-ice training routine right now! 1. SINGLE LEG BOX JUMP [5-7 sets of 3-5 reps each leg] 2. HALF-KNEELING SKATER JUMP [4-5 sets of 2-4 reps each leg] 3. STATIONARY LUNGE REBOUND HOPS [2-4 sets of 6-10 reps each leg; quick bounds] Want to kick it up a notch? Add these Wild Cards to the mix SSB POWER BULGARIAN SPLIT SQUATS —Slow eccentric movement to load the leg and further create the mind-muscle connection before exploding up and through the top range of motion. [2-3 sets of 3-6 reps each] SKATER SQUAT & HOLD —Isometrics help develop strong joints at the point of the energy transfer from one direction (down) to the other (up) creating a solid foundation for power and confidence in EVERY step. It doesn’t matter if you play defense or offense, having that first step quickness to beat the opposition in a race; backcheck to break up a play; or create separation around the opponent is crucial. Add these single leg power exercises to your training program and watch your first-step quickness catch your opponent off-guard.

Hockey demands strength, speed, and explosive power — but building it doesn’t require hours in the gym. You can get results with just 2–3 focused sessions per week by following three key principles: 1. COMPOUND MOVEMENTS: Exercises like squats, deadlifts, bench presses, and lunges work multiple muscles and joints at once. They let you handle heavier loads and build total-body power efficiently, improving slapshots, hits, and acceleration on the ice. 2. TRAIN WITH INTENTION: Don’t just go through the motions. Set a goal for each session — add reps, lift heavier, refine technique, or improve speed and mobility. Mini-goals keep you focused and ensure every workout moves you closer to your performance targets. 3. UNILATERAL WORK: Single-arm or single-leg exercises fine-tune strength, correct imbalances, improve coordination, and develop core stability. These movements make you stronger, more balanced, and more resilient to injury. Hockey might look chaotic, but real performance comes from balance, control, and power. By combining compound lifts, intentional training, and unilateral exercises, your off-ice workouts directly translate into better on-ice performance. That’s where Project PowerPlay comes in — a 12-week system with 3x/week hockey-specific training, a simple nutrition plan, coaching support, and progress tracking to help you perform like a true athlete. Comment PowerPlay below and we'll connect — only 5 spots available. 🥅

1. Shoulder & Forearm rotations 2. Weaving Figure 8's 3. Lunge w/ Rotation 4. Wrist Curl & Extension [Challenge] Take 100 shots this week Track & Share your reps!

First step quickness can be the difference between winning and losing -- a race to the puck, a breakaway, a back-check, etc. These are the 3 exercises that will help you get the jump on your opponent every time! Pogo Hops -- Quick reactive bounces that focus on limiting time on the ground between hops while improving ankle and knee strength, stability, and mobility Single Leg Broad Jumps -- Unilateral exercise for correcting imbalances but also allows focus on developing each leg's balance, coordination, and explosiveness Landmine Skater Lunges -- A strength focused exercise that improves the muscles along the inside and outside of the legs for more well-rounded growth and power Add 2-3 sets of each exercise to your lower or full body workouts 1-2 times per week and watch your first step skyrocket off the line! Not sure if you're doing them right? Drop a video below and I'll provide tips on how to improve your movement.

As someone with bricks for hands, It doesn’t take much to have an effective Stickhandling training session. This is an example of what I do in my 5min daily Stickhandling sequence. Walking weave (forward & backward) Forehand L’s Backhand L’s (not recorded) Narrow to Wide sweeps Toe drag wrist rollovers 30 Seconds of each for 2 rounds is a great foundational sequence or Pregame warm up. What’s your favorite Stickhandling drill? Drop it (bonus points for video) in the comments below!