Combine Circuit
How to Do It
Set up 4–6 simple stations and move through them in order, on your own. For a joint-friendly version, use low-impact stations — for example a loaded carry (suitcase or farmer carry), an anti-rotation core hold (Pallof press or side plank), a single-leg balance hold, a few soft-landing hops (ankle hops or stuck skater hops), and a steady bodyweight movement (squats or step-ups). Spend a set time or number of reps at each station, take a short rest as you move between them, then rest longer (1–2 minutes) after completing a full round. Complete the prescribed number of rounds. Keep the quality high at every station — this is a movement-quality circuit, not a race against the clock.
Why It Works
Combines varied movement patterns and intensities into a continuous circuit, training general work capacity, full-body conditioning, and the ability to move well across different patterns under fatigue; the variety builds broad athletic conditioning rather than a single quality.
Hockey Transfer
Builds the general athletic conditioning and work capacity that support repeated efforts across a game, and the ability to perform varied movements (push, pull, sprint, jump) under fatigue — mirroring the varied physical demands of hockey.
Coaching Cues
- "Quality on every station"
- "keep the pace, minimal rest"
- "move well even when tired"
Common Mistakes
Sacrificing form for speed; resting too long between stations; pacing too easy (no conditioning stimulus)
Progression / Regression
more rounds, less rest, or harder stations
fewer rounds, more rest, or easier movements
Primary Muscles
Energy System
Glycolytic (mixed)
Put it to work
on the ice.
This exercise is part of a fully periodized 12-week off-ice program — built by a sport scientist who coaches at the national level.
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