Ice Hockey

Exertion    Phase                   Cardio            Balance/Strength                         Sports Drills

Phase 1 



Walking outside 

• Treadmill walking 

• Stationary bike 

• Arm bike

• Single leg balance 

• Tandem stance  

  • One foot in front of  the other 

• Neck strengthening


• Light stretching 

• May walk during practice or PE class



Phase 2 



• Walking 

  • Speed/Uphill 

• Elliptical 

• Stairmaster 

• Swim with kick board

• Light Jump rope 

• Light jogging

• Core exercises 

  • Minimize head movements Planks, leg lifts 

• Body weight exercises

  • Lunges, squats, puss ups, step-ups, tricep dips 

• Yoga and Pilates 

  • Minimize head movements

• Balance exercises


• Activities without risk of  contact or collision 

• No activities with multiple balls in the air 

• Examples

  • Stretching
  • Slide board
  • Stick handling and low intensity shooting and passing on dry land





 Phase 3 







• Running and sprinting

• Footwork and cutting

• Jumping

• Core exercise with head  movement 

  • Bicycle crunches, planks with head rotation

• Low weight high  

repetition lifting 

• Squats, curls, bench press, lunges 

• Dynamic warm up 

  • Jogging, high knees

• Jumping exercises 

  • Squat jumps, jumping jacks, box jumps 

• Balance exercises 

  • Single leg balance with forward reach to floor




Progress to on ice drills without an opponent or chance of collision

  • On and off ice warm up activities
  • Agility drills such as stick handling, shooting, passing

• Goaltenders

  • Non-competitive goalie drills
  • Agility and skating drills
  • Tennis ball drills
  • Shots from coach


Phase 4 



• Continue Phase 3 Cardio while increasing duration

• Advanced core exercises

  • Burpees, mountain climbers

• Higher weight lower repetition lifting 

• Continue balance exercises 


• Incorporate drills with an opponent

• Advance skating speed and endurance

• Initiate checking drills if age/level appropriate starting with checking against a pad and advancing

Phase 5 

 > 60 Minutes

• Full practice
participation without restrictions 

• Full practice participation without restrictions

• Full practice participation without restrictions

If headache, dizziness, or any other symptom occurs during the progression, stop exercising, wait 24 hours, then resume activity at the pervious symptom free level.