THE TWIST DIFFERENCE

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Behind every great shot, there’s great training 💫

“He blends his cuts to the inside with the weight transfer for the shot, seamlessly shoots off the pass, and changes the angle during the release. The puck explodes off his stick, even when given little space.” (Scouting report on Brandon Lisowsky from Elite Prospects 2022 NHL Draft Guide)

Witnessing our athletes’ skills being recognized by scouts is a testament to their hard work and the effectiveness of our training programs.

But reaching higher levels of hockey takes effort on your part. Not just on the ice but off it as well. That’s what will set you apart and get you noticed, just like Brandon.

Our elite coaches give players everything they need to improve their strength, power, explosiveness, stickhandling, shot power and conditioning. In turn, our athletes dedicate their time and bring their best effort to the table every session.

Piecing together random exercises you saw on IG or going for a run now and then won’t get you there.

Let us show you the fastest, most efficient way to make it happen!

Our spring High Performance Hockey camp focuses on every detail that can make or break a game.

Register NOW! Phase 2 of the camp starts April 30th and it’s always really popular so don’t hold off registering until the last second or you may be disappointed.

Comment or DM “SPRING TRAINING” to grab your spot!
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#hockeycamps #twisthockeycamps #playerdevelopment #nhlscoutingreport #hockeyscouting #nhldraft #drylandtraining #officetraining #hockeymom #hockeydad #hockeyplayerdevelopment
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If we had to pick just one, this one might be it.

For hockey players aiming to transform their on-ice performance, mastering functional exercises that mimic the sport’s unique demands is key.

The Landmine Crossover Lunge is one that stands out for its direct applicability to skating.

Why we like it:

🏒Skating simulation: closely mimics the movements of skating, enhancing stride efficiency.
🏒Functional strength: targets the “skating muscles” (glutes, quads, hamstrings & core) for explosive starts, quick stops and agile changes in direction.
🏒Stability, balance & hip mobility: engages the stabilizer muscles in the hips, knees, and ankles and improves hip range of motion lowering risk of injury.

How to make it part of your leg day routine:

✅Frequency & volume: twice a week, 3 sets of 8-12 reps
✅Progression: start light, really focus on form and gradually increase weight
✅Quality over quantity: Emphasize the quality of each movement, visualizing your skating stride.

Performance tips:

✅Core engagement: keep core engaged throughout the movement
✅Recovery: allow for adequate recovery to ensure muscle growth and to prevent overuse injuries.

But there’s no need to go it alone.

Phase 2 of our spring High Performance Hockey camp is starting April 30th and we can help you make you a faster, more powerful and efficient skater in a lot less time than you could doing it on your own.

DM or Comment “SPRING TRAINING” for more info.
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Where NHL dreams turned real.

For over 25 years, TWIST has been a household name in hockey strength and conditioning and it all started as a development camp for NHL players and prospects.

Our innovative, science-backed TWIST Hockey Training Systems have helped over 1000 junior hockey players make the jump to college or pro hockey. We have trained over 800 professional hockey players (including our own Vancouver Canucks) and had over 150 players drafted to the NHL.

Here at TWIST TriCities, we have made it our mission to help young athletes improve their athleticism and skills so that they can reach the highest level of hockey possible.

~ Lisa & Michele

Phase 2 of our spring High Performance Hockey camp is starting April 30th and it has everything you need to improve your strength, power, explosiveness, stickhandling, shot power and conditioning.

It’s all been mapped out for you, all you have to do is bring your best effort to the table.

DM the words “SPRING TRAINING” for more info.

SPOILER ALERT: THIS CAMP ISN’T JUST FOR HOCKEY PLAYERS!

Let us know in the comments below if you are a past or present TWIST hockey athlete. We love hearing about your experience!
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#hockeycamps #hockeytraining #twisthockey #drylandtraining #playerdevelopment #officetraining #hockeyplayerdevelopment
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How traditional pressing fails hockey athletes.

There’s nothing wrong with the bench press; it’s a great compound exercise for building upper body mass and pushing strength, but is it the best chest exercise for hockey players?

Hockey demands more than just forward motion strength. It’s about quick, explosive multi-directional movements, not just brute force.

The bench press doesn’t fully engage crucial stabilizing muscles or replicate real on-ice movements creating a gap between gym strength and functional, on-ice “hockey” strength.

And if done incorrectly or with too much weight it puts significant stress on the shoulder joints.

We’re not saying you should never bench press again; We include it in all of our hockey programming.

What we are saying, is that blending its power with exercises that offer more game-specific movements can provide a more balanced and functional training program.

Some of our top picks include:

✅Push-ups & variations (especially plyometric)
✅Med Ball Throws ✅Dumbbell presses & variations
✅TRX presses, flyes & push-ups
✅Landmine presses & variations
✅Stability ball presses

Try adding some of the above exercises into your program. You’ll see better results (that translate to the ice) and your shoulders will thank you.

P.S. Phase 2 of the spring High Performance Hockey camp begins April 30th. This phase is all about building muscle mass and getting hockey strong 💪

Comment or DM “SPRING TRAINING” for info.
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What’s their game-day meal secret?

One question we get asked all of the time is “what should I eat before a game?”

Hockey players (and other athletes too!) need the right types and amounts of nutrients before a game to maximize the amount of energy available.

To help you out, we’ve created a Game Day Meal Cheatsheet to make it easy for you to fuel up on game day so that you can play strong and recover faster. We’ll tell you what your meals should include and we’ll tell you exactly when you should eat them. We’ve also included some of our favourite meals and snacks 😋

Just comment the words GAMEDAY to get your FREE copy!

Need more help with your hockey training? Our Spring Camp has just started, but not too worry you can still hop in and have our expert coaches guide you - they can help you accomplish your goals so much faster than you trying to figure it out on your own!
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Feel like you’re just half a step behind the play? Struggling to win those puck races, or wishing your shots had just a bit more zip?

What you might be missing is the full engagement of certain muscle types that are made for lightning-fast speed and power.

Fast-twitch muscle fibres, also known as Type II fibres, are crucial for sports that require quick, explosive movements.

Our spring High Performance Hockey camp focuses on unique training strategies that specifically target these fast-twitch muscle fibres, which means:

🔥 Quicker First Steps: Gain explosive starts to beat opponents to the puck

🔥 Powerful Strides: Develop the muscle power that translates into faster skating speed

🔥 Harder Shots: Put more force behind every shot, making it harder for goalies to react

This camp isn’t just about training harder; it’s about training smarter.

By focusing on what your body needs to perform at its best, we can help you not only keep up but stand out on the ice.

Spots are limited and we don’t want you to miss out on this opportunity to give yourself or your kids the competitive edge they deserve!

Interested?

Comment or DM “SPRING TRAINING” for info!
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Stop struggling and use these top 3 strategies from our performance playbook.

A common theme among our athletes is that they struggle with being outmuscled by bigger opponents, hesitation under pressure leading to turnovers, lacking agility and speed in one-on-one situations, and running low on stamina in the late stages of the game.

If you struggle with this too, we’ve got 3 key strategies to help overcome these hurdles:

1️⃣ Strength & Resistance - Focus on compound exercises like squats, deadlifts, and bench presses to build overall strength.

2️⃣ Mental Agility - practice visualization techniques to mentally rehearse game scenarios and your responses to them. Download a reaction time app to enhance quick decision making.

3️⃣ Speed & Agility Training - do interval sprints to boost acceleration and top-end speed. Work on agility ladders & cone drills to develop quick direction changes and improve footwork. (Pro tip: use painters tape to make your own agility ladder)

While these strategies will definitely give you a boost, the spring High Performance Hockey camp builds on these foundational techniques with a more in-depth and structured approach.

We’ve seen athletes turn their game around with the right training, and that’s what we offer in this camp – practical, intensive training in a fun, supportive atmosphere.

We can only take so many athletes so comment or DM the words “SPRING TRAINING” before it’s too late!

Spots are filling up fast and when they’re gone, they’re gone!

Tag a friend who needs to see this!
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As a gym, we were repeatedly hit with forced restrictions and/or outright closures during the pandemic. For a small business it was financially devastating but the toughest for us was losing the one thing we love doing the most: helping athletes become the best they can be.

Instead of letting it crush us, every time they shut us down we rallied by training athletes online and even outside in freezing temps because we owed it to our athletes.

Since then we’ve bounced back offering bigger and better programs and opportunities to help aspiring young athletes accomplish the dreams and goals they have set for themselves.

How is this relevant to YOU?

Because we have taken our best training techniques and brought them all together in our spring High Performance Hockey camp.

Why are we so confident that this camp will work for YOU?

Because this is what other parents and athletes have to say about training at TWIST:

📣 “Cannot say enough about what TWIST has done to positively impact my son’s hockey career but more importantly his well-being and confidence. First class program with the best of the best trainers and training facility.” (DM Murphy | Jackson Murphy Johnson, St. John’s Sr. Caps, AEHL)

📣 “My off-ice training at TWIST was amazing. Their assistance with my strength, agility, mobility and all around conditioning helped me prepare for the new season.” (Brandon Lisowsky, Saskatoon Blades, WHL, Toronto Maple Leafs draft pick)

📣 “We love Twist - both AAA hockey players and I have seen a big difference in their confidence in life and sports, they are stronger mentally and physically - The staff is amazing! Thank you Twist!!” (Brenda)

So if you’re a hockey player (or even play lacrosse, soccer, rugby, football, basketball....) you don’t need to go it on your own because that’s a long and difficult road with no guarantee of success.

Let our expert coaches take the guess work out of training and get you to the finish line faster. It’s what we do!

Comment or DM the words “SPRING TRAINING” for more info.
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5 Exercises that you can do right now to help you master your edgework.

In hockey, the sharpness of your edgework can set you apart.

Elite players aren’t just skating - they’re orchestrating every turn and transition with precision.

They’re the ones who can pivot in an instant, shield the puck under pressure, and outmaneuver the opposition to create those highlight-reel moments.

Defenders dread them because their skates are as much a tool as their sticks.

Want to skate like Crosby or McDavid? It starts off the ice.

Focus on strengthening your lower body and enhancing ankle mobility.

Use these 5 drills as the perfect warm up before a game or practice:

1️⃣Ankle Circles
2️⃣Combat Stretch
3️⃣Tiptoe Squats
4️⃣Single Leg Elevated Pistol Squats
5️⃣Pogos

To see the whole routine, just DM the words “Edge Master”

Skating like the greats starts with what you do off the ice so come join us for our spring High Performance Hockey camp starting next week!

Spots are filling up fast, so don’t miss out!

Comment or DM “SPRING TRAINING” for more info! 🥅🌪️
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For over 25 years, TWIST has been a household name in hockey strength and conditioning and it all started with the vision to grow the game through innovative, science-backed hockey training.

Our patented TWIST Hockey Training Systems have helped over 1000 junior hockey players make the jump to college or pro hockey. We have trained over 800 professional hockey players (including our own Vancouver Canucks) and had over 150 players drafted to the NHL.

Here at TWIST TriCities, we have made it our mission to help young athletes improve their athleticism and skills so that they can reach the highest level of hockey possible.

~ Lisa & Michele

Our spring High Performance Hockey camp is just around the corner and it has everything you need to improve your strength, power, explosiveness, stickhandling, shot power and conditioning.

It’s all been mapped out for you, all you have to do is bring your best effort to the table.

DM the words “SPRING TRAINING” for more info.

SPOILER ALERT: THIS CAMP ISN’T JUST FOR HOCKEY PLAYERS!

Let us know in the comments below if you are a past or present TWIST hockey athlete. We love hearing about your experience!
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#twisthockey #twisthockeycamps #springtraining2024
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“My off ice training at TWIST was amazing. Their assistance with my strength, agility, mobility and all around conditioning helped me prepare for the new season”.
-Brandon Lisowsky, Saskatoon Blades, WHL, Toronto Maple Leafs Draft Pick

There’s a certain satisfaction when one of our athletes achieves their goals - whether that’s getting drafted or making that AAA team.

We know our training methods work but seeing young athletes make their dreams come true is especially satisfying…Just like Brandon.

He is proof that dedication to a consistent dryland training program designed by professionals is as important as the hours you spend on the ice, field, court or track.

You too can join the ranks of dedicated athletes who have seen tremendous results with our training methods. Our upcoming Building Athletic Power & Speed camp harnesses the same expertise and training approach that help Brandon become a standout athlete.

Register now and be the next success story that we celebrate and inspires both us and the future generations of athletes.

DM the words “SPRING BREAK” for details.

And if you’ve got a success story you’d like to share with us, just drop it in the comments below. We’d love to hear it! ⬇️
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#nhlhockey #nhldraft #athletedevelopment #playerdevelopment #sportsperformancetraining #strengthandconditioningtraining #speedtraining #sportscamps
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Every athlete has a unique drive, a personal goal, and a different game. Are you one of these 3? ⬇️

1️⃣ The “Weekend Warrior” - you’re the adult who loves the rush of competition and is aiming to up your fitness game, get faster on your feet, crush personal challenges or shine in your rec league.

2️⃣ The “Team Sport” - looking to be the one who steps up when it counts with killer quickness, agility & power - whether it’s throwing the perfect pitch or scoring the tie-breaking goal - you want to be the MVP.

3️⃣ Aspiring “Youth Athlete” - you’ve got dreams as big as your dedication, ready to sprint, jump & train like the pros and build those essential skills.

We’ve got the strategies and the expert coaches to help you level up no matter what athlete you are. Our Building Athletic Power & Speed camp is 3 days of training that will give you the skills to set you apart on the track, on the field, or wherever you compete.

DM the words “SPRING BREAK” to find out how you can become the kind of athlete you want to be.

Let us know in the comments below that ONE thing you’d love to improve on as an athlete!
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This morning, a dad shared his concerns with our coach about his kid’s running and skating stride. He didn’t think strength training was the answer…a running coach and a power skating coach would be the best place to start - strength training could wait until they were a teenager.

This isn’t the first time we’ve heard this & it’s a myth worth busting.

Too often, parents or coaches zero in on what’s visible - like a short stride - but miss the underlying issues. Weak muscles, imbalances or tightness could be a contributing factor.

One of our athletes comes to mind who came to us because he was the slowest skater on the team.

We did work on developing lower body strength & power but we also found he had weak hip abductors which was causing an uneven distribution of force & affecting his stride efficiency.

Some tweaks to his training program to correct the imbalance and his hockey coach was blown away by how quickly his skating improved.

Whether your kid is an aspiring hockey player looking to improve their skating or a track star wanting to increase their sprinting speed, our Building Athletic Power & Speed camp has the targeted strength training they need.

DM the words “SPRING BREAK” for more info.

Let us know in the comments if you’ve found strength training to be beneficial for your or your kid’s sports performance.
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#sportsperformancetraining #youthsportstraining #athleticperformance #athletedevelopment #playerdevelopment #youthathletes #sportscamp #speedtraining #powerdevelopment
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Ready, set, GO!…

Our expert coaches spilled the tea on the top 3 things that YOU can do right now to boost your speed game!

1️⃣ Get those legs stronger! Squat, lunge, deadlift - make your lower body workouts non-negotiable. Stronger legs mean faster sprints.

2️⃣ Plyometrics: They’re your secret weapon for explosive power and agility.

3️⃣ Technique drills: Perfecting your sprint mechanics can be a game changer. Stay focused on the fine details of your form and stride.

So there you have it. Three solid tips to help boost your speed.

Comment YES if you found these tips helpful! And don’t forget to tag a friend who needs to see this 😉

If these tips have revved up your appetite for more speed, imagine the results you could achieve by joining our Building Athletic Power & Speed camp. This is your chance to access the advanced training techniques of our seasoned pros specifically designed to help you become a faster, more explosive athlete.

DM the works “SPRING BREAK” for more info.
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#trainingtips #runfaster #jumphigher #explosivepower #speedtraining #sportscamp #sportsperformancetraining #athletedevelopment #playerdevelopment
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Unpopular opinion: You don’t have to train to failure to build muscle or gain strength.

Contrary to popular belief, you don’t have to train to failure to see results.

There’s plenty of studies that have shown that stopping a few reps short of failure still stimulates muscle growth effectively.

So why should you leave at least two perfect reps in the tank when you lift?

It’s more important to focus on proper form - over time you’ll be able to contract muscles more intensely & you’re better able to tap into the mind/muscle connection.

Training to failure consistently can lead to overtraining & poor recovery which slows your gains and increases your chance of injury.

We’re not saying that you don’t have to work HARD to build muscle & strength (you do😉), we just want you to work SMARTER.

Let us know your thoughts in the comments below. Do you train to failure or prefer focusing on proper form & on the muscles you’re working?

Don’t forget about our upcoming spring break training camp: Building Athletic Power & Speed.

DM us the words “SPRING BREAK” and we’ll give you all the details.
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#unpopularopinon #trainingtips #trainsmarter #greasethegroove #mindmuscleconnection #sportsperformancetraining #athletedevelopment #playerdevelopment #musclegrowthtips #strengthgain
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We started as a development camp for NHL players and prospects with a vision to help more players achieve success and reach their true potential.

Over the past 20+ years, TWIST has expanded to train athletes of all athletic backgrounds from beginner to Olympic level.

Team training, adult & youth functional fitness, sports training camps, educational workshops…all with the goal of helping our athletes be the best they can be.

Proud of what we’ve done here 🤩

if you train or have trained with us in the past let us know your experience in the comments 👇

Our next training camp, Building Athletic Power & Speed promises to be one of our best.

Comment or DM the words “SPRING BREAK” for info.

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#sportsperformancetraining #trainingfacility #playerdevelopment #athletedevelopment #twisthockey #sportscamp
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These are the things our athletes asked for after our last training camp…

We had such a great turnout for the Speed & Agility camp in January.

Our athletes left with a well-rounded set of tools to elevate their performance this year.

After the camp, we asked them what they would like us to cover in our next camp and this is what they asked for:

More speed & agility training ✅
Plyometrics for explosive full- body power ✅
Full-body strength
training ✅

Wish granted 🧞‍♂️

Our spring break “Building Athletic Power & Speed” training camp has it all.

DM or comment the word “SPRING BREAK” for details.
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#speedandagilitytraining #athletictraining #plyometrics #jumptraining #athleticpower #explosivepower #sportsperformancetraining #athletedevelopment #playerdevelopment #strengthandpower
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Experience rapid improvement in explosive power, strength & speed in our Spring Break training camp: Building Athletic Power & Speed.

If you play a sport that requires rapid changes in direction, quick and explosive acceleration and deceleration (tennis, lacrosse, soccer, baseball, football, rugby, hockey, basketball, volleyball…) then it’s crucial that you are training for explosive power and speed.

This spring break, take the opportunity to work with our elite sports performance coaches in a training camp designed to give you measure able improvements in athletic power and speed.

You’ll be faster, more explosive, agile and reactive next time you play.

March 26/27/28
11am - 12pm
Ages 8+

Comment or DM us the words “SPRING BREAK” to get access to the camp.
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#athleticpower #speedtraining #explosivepower #plyometrics #jumptraining #sportsperformancetraining #sportscamp #athletedevelopment #playerdevelopment
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EXPERIENCE THE TWIST DIFFERENCE

Book your free session today