Exercise Innovation Logo
Coming Soon

HOCKEY OFF-SEASON PROGRAM

Dominate next season before it starts. A 16-week off-ice training system built on NHL experience to develop explosive skating power, functional strength, and game-ready conditioning.
Get Notified When It Launches

Translate Gym Strength to Ice Speed

Hockey is played on a frictionless surface, requiring a completely different biomechanical approach to strength training. Traditional squats and deadlifts are not enough. The skating stride demands single-leg power, lateral explosiveness, and deep hip mobility that generic programs never address.

Drawing from years of experience with the Tampa Bay Lightning and Florida Panthers, Coach Dave Boyer built this program around the exact off-ice development model used with professional hockey athletes. The focus is on single-leg power, lateral explosiveness, rotational core strength, and the deep hip stability required to win battles in the corners and maintain speed through the third period.

Every phase builds on the last. Every drill has a purpose. This is not a collection of random exercises. It is a periodized, progressive system designed to make you faster, stronger, and harder to play against when the puck drops.
Timeline

16 Weeks

Phases

4 Progressive Phases

Target Audience

Hockey Players (All Levels)

Status

Coming Soon

Get Notified When It Launches

What to Expect

Lower body power for explosive skating strides

Rotational core strength for shot power

Upper body armor building for contact

Groin and hip flexor injury prevention

Anaerobic lactic capacity conditioning

Off-ice mobility and recovery routines

Benefits of Off-Ice Hockey Conditioning

Explosive Speed and Acceleration

Train lateral bursts, stride mechanics, and first-step quickness specific to hockey movement patterns. The skating stride requires 90 to 95 degrees of knee flexion and powerful hip extension. This program builds both.

Functional Strength and Power

Build full-body strength with emphasis on posterior chain, single-leg stability, and rotational power. Hockey demands strength that translates to the ice, not just the weight room.

Elite Conditioning

Develop energy system efficiency with progressive sprint protocols, sled work, and metabolic circuits. Maintain top-end speed deep into the third period when your opponent is fading.

Hockey Off-Season Conditioning Program Structure

Phase 1

Foundation
(Weeks 1 to 4)

Build the base. This phase focuses on mobility, dynamic balance, core stability, and base strength. Every movement pattern is established here with proper mechanics before progressing to higher intensity.
Phase 2

Accelerate
(Weeks 5 to 8)

Increase training demand. Focus shifts to stride mechanics, neuromuscular priming, and strength adaptation. You begin developing the movement speed and force production that will carry through the rest of the program.
Phase 3

Power and Reactivity
(Weeks 9 to 12)

Build explosive output. Countermovement jumps, deceleration drills, energy system threshold work, and reactive strength become the priority. This is where gym strength begins translating to ice speed.
Phase 4

Game-Specific Transfer
(Weeks 13 to 16)

Peak performance preparation. Change-of-direction speed, strength-speed training, and reaction training prepare you for the demands of competitive play. You step onto the ice faster, stronger, and more prepared than ever.

*Complete phase details provided upon enrollment.
Who This Program Is For

Built for Serious Hockey Players

This program is designed for competitive hockey players who want to enter next season in the best shape of their career. Whether you are a forward looking to increase your first-step quickness, a defenseman building contact strength, or a goalie developing lateral mobility, the foundation of athletic performance is the same.
High School Players

preparing for varsity or showcase tournaments

Junior Players

building the physical tools to compete at the next level

College Players

looking to separate themselves during the off-season

Competitive Adult Players

returning to peak conditioning

If you take your hockey development seriously, this program gives you the structured plan to make it happen.

Not Just Another Workout Plan

Generic Off-Season Programs

  • Cookie-cutter templates from the internet
  • Focuses on general strength only
  • No progression structure
  • Ignores injury prevention
  • No mental performance component
  • No expert access

Exercise Innovation Hockey Program

  • Built by a former NHL Athletic Trainer and Strength Coach.
  • Targets hockey-specific movement patterns and energy systems
  • 4-phase periodized system that builds week over week
  • Includes groin, hip flexor, and shoulder stability protocols
  • Optional Mental Performance Training add-on available
  • Designed with direct input from Coach Dave Boyer
Athlete in a dark red jersey standing in deep mental focus and composure against a dark background

Optional Mental Performance Add-On

Hockey is as much a mental game as it is physical. Pre-game nerves, fear of contact, performance anxiety during scouts’ visits, and the pressure to perform consistently can hold any athlete back.

Athletes can enhance their Hockey Off-Season Program by adding our Mental Performance Training program. This add-on teaches the same mental frameworks used by professional athletes to build confidence, manage pressure, and stay focused under competition stress.

  • Visualization and mental rehearsal routines
  • Pre-game and in-game focus techniques
  • Conscious breathing for intensity regulation
  • Confidence-building and self-talk frameworks

The mental performance foundation is the same across all programs, but the application is tailored to the unique demands of hockey.
Learn More About Mental Performance Training

EVERYTHING YOU NEED IN ONE APP

Your entire program, delivered directly to your phone. Follow your workouts, track your progress, and access coaching support all in one place.
Video Demonstrations

for every exercise

Progress Tracking

to log workouts and see improvement

Downloadable Guides

for training and recovery

Coaching Access

for questions and program adjustments

*Complete phase details provided upon enrollment.
Explore App Features
Coming Soon

HOCKEY OFF-SEASON PROGRAM

A 16-week off-ice training system designed by a former NHL trainer. Build the explosive speed, functional strength, and elite conditioning that separates good players from dominant ones.
Get Notified When It Launches
TESTIMONIAL

Client Feedback

"My daughter is a traveling soccer player who tore her ACL. To get her back to playing I scoured the internet for someone to help me. Fortunately, my friend turned me towards Exercise Innovation and Dave Boyer, an ATC, CSCS and Mental Performance coach right in my backyard. Since working with Coach Dave my daughter is more confident and shows increased athleticism post ACL injury. Coach Dave applies the principles of general strength into his program with progression into additional exercise for improved function through stability and balance. He works on her mental ability throughout the session while doing what he refers to as functional exercise to improve my daughter’s speed and agility. Coach Dave is knowledgeable and even explained to me the results of our performance testing which was performed at our Physical Therapy Clinic which has no relationship to Exercise Innovation. I believe that this program my daughter is involved in has been beneficial in her recovery both physically and mentally, I would recommend it to any athlete who is suffering from an ACL injury and wants to get back to 100%. I even have my other daughter involved as a precaution to reduce an ACL injury."
MichelleMother of Soccer Player
"The versatility of the balance board is what really adds value to our clinic. I use it every day for a variety of diagnosis including those involving upper extremity, lower extremity, and back to aide in strength, stability and coordination. It's unique design helps place my patients in a functional position applicable to everyday life."
Keith SlenkCertified Athletic Trainer
"Exercise innovation has been my go to training and rehab place for a few years now. Dave had taught me how functional training is the key to have optimal performance as an athlete. After going through multiple surgeries and having to start over from square one, Dave was the only guy I trusted to get me back to 100%. I leave every workout feeling confident and strong, but most importantly, I understand why every movement has a purpose to it, and how it could benefit me on the field. Exercise innovation is THE place."
Chloe BarnthouseAthlete
"The board was one of the main instruments that significantly improved my balance, strength, and mobility. Its multi-purpose use gives athletes the advantage during training. Not only is the board great for multiple drills, but the durability and mechanisms put this board at a quality level of its own."
Luai FakhouryRochester University Soccer Player
    0
    Your Cart
    Your cart is empty
    Continue Shopping

    Thanks for showing interest in Our Programs

    Fill out the form below, and you will be notified when it’s launched

    Beta Test Survey

    Submit Your Feedback
    Beta Tester Survey