Ancaster Avalanche U18AA High Performance Off-Season Training Program

Workouts start Monday, July 5th, 2020.

For skaters, there is an initial 8-week program which combines the elements of the popular 5,000 Puck Challenge (shooting), the 10,000 Touches Challenge (stickhandling) and the 30/30 Circuit Challenge (bodyweight workout). You will access the program through the TeamBuildr app or website which provides every player with a fun, daily workout program that they can do on their own or with a friend or family member. The app also contains a video demonstration teaching each of the moves and skills.

For goalies, there is an initial 8-week program that combines physical preparation, stretching, the 30/30 bodyweight workout as well as juggling and ball work. The app contains video demonstrations and teaching for all the moves and skills.

For both skaters and goalies, there are additional power, speed and strength exercises added after the initial 8 weeks.

You will also be able to message the team through the TeamBuildr app.

To get started:

1. Download the TeamBuildr app for iOS or Android. It can be run on any phone or tablet. (You can also use TeamBuildr on any computer:

2. IMPORTANT: Do this step on the day that you want to start your first workout. The first workout will appear on your calendar in the app. Subsequent workouts will appear each day.
Start the app and use the following Easy-Join code to get started.
Join Code for SKATERS: ULAE-6M3M
Password: 57EJCYTI

Join Code for GOALIES: ZIWF-P8MJ
Password: NSJAJO8J

3. Click “Workout” and follow the daily workout in the app and mark your progress each day. Each exercise has instructions and video demos included.

If you have any questions, contact Coach Dave.