valkyrieshockey

Help Support our Program through our Little Caesars Pizza Fundraiser

Sun, 19 Apr 2026 01:49:44 GMT

Little Caesars Pizza Fundraiser

Deliciousness is on its way! We are running a fundraiser from March 29th - May 3rd, to raise money for Valkyries Hockey. Support our Valkyries AAA hockey team by grabbing a delicious Little Caesars pizza through our fundraiser! Every purchase helps us hit the ice stronger this season—so treat yourself and make a difference at the same time. ��.

Click on the link to order:

https://fundraising.littlecaesars.com/products?support=f15db50e-d76b-4d36-8def-5ae5917587ab

3 Exercises to Improve On-Ice Acceleration

Wed, 15 Apr 2026 21:53:25 GMT

3 Exercises to Improve On-Ice Acceleration

During the hockey season players typically do two types of workouts - the nothing at all workout or the team workout, which often (not always) looks something like running stairs.

Nothing against the stairs themselves but repeatedly running stairs is an endurance exercise. Yes, it is hard, but it is still endurance. You actually (hopefully) get a fair amount of that during practice. What we are talking about in this article is your strength and power for the lightning fast changes of direction and startling acceleration.

If you are only going to do three exercises (and hopefully you take your hockey seriously enough to do more than just the absolute minimum) these are the ones.

Click on the button to watch the Videos

Here's how to do some of these exercises in more details:

Skater Hop + Knee Down

This one is for power and to teach you to apply force from a low position. Failing to get low in the hips is one of the biggest factors limiting your speed right now. This drill will help you solve that issue very quickly.
Do 3-4 sets of only 5 reps per side.

Elevated Hip Drive

Your glutes are simply your most powerful skating muscles. You thought it was your quads didn’t you? They are important too, but look at the fastest skaters in the NHL, heck look at the speed skaters on TV in their skintight suits. They have some huge quads, but take a look at their butts! MASSIVE!
You can add weight to this one by holding dumbbells, weight plates or a barbell across the front of your hips.
Do 3 sets of 8-12 on each side. If you cannot maintain perfect form, then use two legs to build up the strength…and get ready for a boost in your speed on the ice.

Rear Foot Elevated Split Squat

This one is to help you build strength. I chose it because it lets you go very heavy since you are not as off-balance as you may be in a single leg squat, but you still need to do some single leg stabilization.
Oh yeah, it also puts a good emphasis on your glutes – looks like you will be needing some new jeans to fit your new butt!
Do 3 sets of 4-6 reps on each leg if you have been training consistently, if not then start with 8 reps on each leg.

Happy training and all the best for much success on the ice.

Goalie Agility Drills: Post-to-Post Speed

Wed, 15 Apr 2026 21:41:50 GMT

Hockey Goalie Off-Season Workout -

The first phase of the off-season must be focused on building a foundation – a better foundation than you had a year ago at this time. After all, the ultimate goal is not to finish this off-season just as strong, just as stable and just as fast as you were last year .

Your goal is to be more stable, stronger and faster than last season. The key is to bolster your foundation. It is simple physics. If you were going to add another level to your house, would you just start building away from the roof up? I hope not. You would have to create a foundation upon which to build that next level. Your off-season training is exactly the same.

This base workout is for GOALIES, click on the button to view a video to show you what you should be doing at this point in the season. Don’t worry if it looks a little easy – do the workout, build the foundation over the first 3-4 weeks and then go from there.

Hockeyshot.com

Check out this podcast: Our Kids Play Hockey

Thu, 25 Sep 2025 16:05:48 GMT

Check out this podcast with PWHL Star Hayley Scamurra as she breaks it down.

Should Girls Learn to Hit in Hockey?

For more great podcasts focused on girls hockey: Our Kids Play Hockey: Girls Hockey Episodes

Simple snacks for athletes

Fri, 19 Sep 2025 16:10:53 GMT

What Simple Snacks Would a Sport Dietician Pack?

Snacks for athletes should be simple, but it’s easy to feel overwhelmed by options and opinions of what your athlete “should” have. In fact, TrueSport Expert Stephanie Miezin, MS, RD, CSSD, the Director of Nutrition for the NWSL team, KC Current, often sees caregivers overcomplicating their athlete’s snacks, either making or purchasing snack options that are far more complex and/or expensive than they need to be.

Here, she’s explaining that simple snacks typically make for the happiest, healthiest athletes.

“Most of the dietitians I’ve interacted with at every level of sport are just shopping at the grocery store for snacks for their athletes, even with Olympians and professional teams,” Miezin says. “ Snacks do not have to be fancy or expensive to do the job. ”