What’s up everyone! It’s a new week, let’s kick it off on the right note…. Share your responses in the comments below! 👇 1. How would you rate last week 1-10 (10 = best week ever!!!) 🔟 2. What was your highlight from last week? (Hockey, training, life related) 🥳 3. What’s 1 thing you learned last week? 💡 4. What was your biggest obstacle last week? 🦡 5. What do you need to solve it? 🔧 6. What needs to happen to make this week a success? 🏆

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.

We missed last week, but back in action -- Week 03 of Monday Mobility has been posted in the Classroom. Check it out for a quick, 10-15min mobility routine to set yourself up for the week. [ASK] -- In the routine, I mentioned it's important to set weekly targets that will help make the week a success. This should be a small piece of the larger goal you're working toward that you can track for a few days to gauge your growth. I'd love to hear from you --> What is 1 thing you're going to do this week that will make it a successful week (in regards to your training, nutrition, practice, games, work, life, etc)? Share below so we can help each other be accountable toward them. Mine: I am going to stickhandle for 5-15min every day. I haven't played in about 2 weeks and our playoff games are upcoming, so dedicating a little time every day to stickhandling *should* help me stay fresh for our upcoming game(s).

Good morning everyone! Just wanted to let you know that I'll be starting up LIVE events here shortly. Take a peek at the calendar and lock in those day/times coming up. Starting... MONDAY 11/17 -- Monday Mobility Flow -- Shake off the cobwebs of the weekend and prep for the week ahead with a quick 20-30min mobility routine together. Incorporating movements we can do every day; pre or post-game, or just the once per week. So set your alarm, grab your coffee, and let's start the week's off on the right foot. (Replays will be posted to the upcoming "Everyday Mobility" classroom program) THURSDAY 12/4 -- Locker Room Beers w/ the Boys -- Best thing about beer leagues is the 11p start times, right? Kick off the weekend early and get ready for your game with a loose, open conversation. Bring any questions about training, nutrition, wellness, or just enjoy general conversations about the sport we love. This is meant to be a fun round table discussion of all things hockey -- on and off ice. Mark your calendars! See you there.