AAGHA High Performance Dryland Training Program

The Ancaster Avalanche Girls Hockey Association is excited to re-open our High Performance Dryland Training Program. Stay active and engaged in hockey even when you can’t be at the rink.

This program is open, and free, to all girls who are currently playing hockey in Ancaster or are considering joining us next season. Get faster and stronger while improving your hockey skills.

For skaters, the initial 8-week program 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, the initial 8-week program 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.

After the first 8-weeks, both programs will add additional elements and continue out to 107 days of training in total.

To get started:

IMPORTANT: Do this step on the day that you want to start your first workout. It is recommended that you start on a Monday (This will give you a Sunday rest/fun day each week). The first workout will appear on your calendar in the app. Subsequent workouts will appear each day.

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: https://app.teambuildr.com/signup.php)

2. Start the app and use the following Easy-Join code to get started.
Password: 96QRFKEW

Join Code for GOALIES: E3CU-L4IX
Password: QOIJIODC

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.

Hockey will be back soon enough. Until then, here’s your chance to have fun and be prepared for tryouts.