1. Learning - Emphasize a balanced and holistic approach to acquiring knowledge and skills.

2. Limit Goofing Off - Discipline and focus are essential to ensuring learning is efficient and effective.

3. Don’t Waste Time - When whistles are blown, players need to move in the direction the whistle was blown or the direction was given from.

4. HAVE FUN - The entire process should not be void of enjoyment; having fun is a crucial element that can enhance engagement and motivation.

5. BETTER OR WORSE - Athletes can control the environment with a commitment to getting better every single repetition.

Individual Player Benefits:

• Builds discipline and accountability

• Enhances mental focus and brain-body connection

• Reduces risk of in-season burnout

• Boosts overall athletic performance

Team Benefits:

• Reinforces discipline and creates structured opportunities for coaches to correct mistakes

• Empowers team captains to lead consistently

• Serves as a powerful communication and accountability tool

• Elevates team athleticism and competitiveness

• PRACTICE - Arrive 30 minutes before practice to begin warm-up as a TEAM.

• GAME DAY - Arrive 60 minutes before games to begin warm-up 45 minutes before puck drop.

• DRESSED AND READY - Players should be in the locker room DRESSED 15 minutes before practice and game time, ready for whiteboard discussion.

• Ankle Hops

• Butt Kickers

• High Knees

• Side Shuffles

• Carioca

• Power Skips

• Forward Lunges - 10 each leg

• Reverse Lunges - 10 each leg

• Single Leg Deadlifts - 10 each leg

• Bodyweight Squats - 10 total

• Jump Squats - 10 total

• Lateral Bounds - 10 total

• Split Squat Jumps - 10 total

• Front Bride to T - 20 total

• Push Ups - 20 total

• Lateral Shuffles

• Crossover Steps

• Backpedal Plants

• Transitions