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St. Lawrence Steel 16U AA

Regular Season 2019-2020
2019-2020 x Regular Season

Off Season Strength & Conditioning

**Please read this entire email.  Any players with injuries should contact me via text 315-322-3683**

Most of you are now at the age where it is appropriate to begin a Strength and Conditioning program.  This year we will be using a program designed by Volt Athletics and accessed through an app on your phones.  The program is specifically tailored for hockey.  There will generally be 3 workouts per week.  Workouts will be conducted at home or ideally a school gym.  I do not expect players to purchase gym memberships.  Rather players should improvise with what they have available to them.


The Volt app will be your new workout tool, walking you through each workout as we complete them throughout the year. We are fortunate to have access to this technology and expertise and I'm excited to see how it will impact your athletic development and the teams performance!


How to Get Started with Volt:

  1. Look for an email from That email is your invitation to join Volt.
  2. Use the link in the email to set up your Volt account. Enter your email address and create a password you'll remember (this will be your login info).
  3. Download the orange Volt app from the App Store (iOS) or Google Play store (Android) and Sign In with your email and password you just created *(do not start the free trial)*.
  4. Prepare to get started with our Volt training on June 24th.  This is when the first week’s workouts will be posted in the app.

Your Training Program:

  • You will have 3 workouts per week
  • Always complete a warm-up to do before you start each workout (Volt has choices for you or I will assign in the Coach Notes)
  • Complete each day of training in numerical order (Day 1, Day 2, etc.)
  • Start at the beginning of the workout and complete as much as possible, entering your loads, the number of reps, checking off each set of an exercise you complete and giving us the RPE for each movement. Check out more about the Anatomy of a Volt Training Session ( here
  • Tap "Finish" (in the top right corner of the app) at the end of every workout, even if you didn't get through every exercise

We'll go through all this together once we're up and running with Volt.   Be on the lookout for a team practice in early July.  Until then players should get started with the exercises.


Here's a quick video highlighting how Volt works for coaches and athletes: (

2019-2020 Preliminary Roster

The following players have been selected to play on the 2019-20 St Lawrence Steel 16U team.  Please note that the roster exceeds the maximum allowed roster of 18 Skaters and 2 goalies.   Currently there are a few players that are exploring opportunities to further their development with full season 18U AAA teams in Canada.  Rather than reduce the roster now and make additions later I felt it was best to keep more players involved and participating throughout the summer.  The final statebound roster will be determined in September.  Players should all understand that at this level ice time is not equal.  In Q games and State tournament play we rely heavily on the top 2-3 lines. The final roster will in large part be determined by the willingness of those fourth line players to understand their role in killing penalties and supporting the team in ways that go beyond just on the ice.  Congratulations and I look forward to the season.

 -Coach Coakley


Ashley, Rhett

Ashley, Ryley

Barkley, Patrick

Coakley, Peter

Costello, Drew

Frary, Mason

Grant, Jayden 

Jones, Bryan

Jenner, David

Kay, Ethan

King, Trent

Letham, Ryan

Lewis, Connor

Mahoney, Daniel

Palmer, Rhett

Phillips, Gavin

Rufa, Aidan

Sturgeon, Carter

Showen, Jared

Terry, Connor

VanBuren, Brody



Dakota, Allen

Pierce, Drew

Rogers, Ben



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