Off-Season Program

Athlete Intake
Questionnaire

Welcome to D&R Athletic Development

This is where your custom program begins. The more honestly and specifically you answer, the more precisely your plan is built around your game, your schedule, and your life.

Train with purpose
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01
The Basics
Let's start with who you are
1Full name
2Best email to reach you
So we can send your program and follow up with you.
3Age & date of birth
4Height & current weight
5Shot hand, and your stronger side
Left or right shot — and which foot you push off / turn more confidently on.
6Position(s) you play
7What level / league do you currently play at?
Pro, semi-pro, junior, college, recreational — be honest, it shapes everything.
8What team do you currently play for?
02
Your Summer & Timeline
This sets your whole training calendar
9When does your season end, and when does pre-season / camp start?Key
Exact dates if you have them — this determines how your phases are built.
10How many weeks do you have, and how many days a week can you realistically train?
Be honest about your real availability, not your ideal week.
11How long would your ideal workout be?
Any time limit per session — be realistic about what you’ll actually stick to.
12Any fixed commitments to build around this summer?
Camps, holidays, work, weddings, family — with rough dates.
13What does your on-ice access look like this summer?
How many skates per week, and when do they ramp up? Skills sessions, stickhandling, public skates — whatever you'll be doing.
03
Training Background
Where you're at right now
14How many years have you trained seriously with weights, and how many days a week currently?
15What did a typical training week look like last off-season?
16What's worked well for you in past programs — and what didn't you stick to, or didn't respond to?
The honest version. I'd rather build something you'll actually follow than something perfect on paper.
17Exercises you love — and ones you hate or that don't agree with you.
e.g. "back squats wreck my lower back," "I love trap bar pulls."
18How do you respond to training?
Recover fast and thrive on volume, or do you need more rest between hard sessions to feel good?
04
Equipment & Environment
What you've got to work with
19What equipment & environment will you have this summer?
List everything — full gym, home setup, and specifics: trap bar, Hammer Strength / glute drive, bands, sled, plyo boxes, sprint/turf space, bike or rower, ice.
05
Movement, Mobility & Asymmetry
A quick self-screen — keeps you safe and balanced
20Ankles
Can you sit into a deep squat with knees tracking over your toes, heels flat on the floor?
21Hips
How's your hip rotation and depth — any pinching or restriction in deep positions?
22Groin & adductors
Any tightness or history of groin issues? How's your inner-thigh (Copenhagen-style) strength?
23Upper back & shoulders
Can you reach overhead cleanly without arching your lower back? Any rounding or tightness?
24Single-leg balance
Steady standing on one leg, eyes open? Notice one side is clearly weaker or wobblier?
25Core & lower back
How's your core control under load, and any lower-back issues when lifting heavy?
06
Injury & Health
Please be thorough — this keeps you safe
26Any injuries, surgeries, or recurring pain — past or present?Safety
Include rough dates, and whether you're currently cleared to train fully by a physio or doctor.
27Any movements that cause you pain, or that you've been told to avoid?Safety
28Any current niggles or areas you're managing right now that aren't full injuries?Safety
The little things — a cranky knee, a stiff shoulder. Lets me program around them before they become problems.
29Concussion history?Safety
Rough dates and recovery. Helps me set conditioning intensity and mental-work load sensibly.
07
Your Game
What makes you the player you are
30If you could only improve THREE things this off-season, what would they be — ranked?
e.g. top speed, first-step quickness, shot power, strength, size, conditioning, mobility, durability.
31What are your biggest strengths on the ice?
The things you do well and want to keep sharp.
32What are your biggest weaknesses, or what you most want to improve on the ice?
33Describe your style of play and your role on the team.
e.g. power forward who plays heavy and shoots; speedy playmaker; shutdown D.
34Rate your own skating.
Acceleration, top speed, edges / agility, backwards skating — and which needs the most work?
35What are the physical demands of YOUR game specifically?
Board battles, net-front, hitting, forechecking, shot volume & type — what does your role physically ask of you?
08
Success & Mindset
What drives you, and how your mind works
36What does a successful off-season look like to you?
How will you know it worked when you step on the ice for pre-season?
37What inspires you to put the work in when it's hard?
Family, a goal, a setback, a rival, a contract, proving someone wrong — whatever's real for you.
38Do you have a personal motto or mantra? If not, want help creating one?
39Do you have a pre-game or pre-training routine — and do you already visualize?
Lets me tailor the mental work to what you already do, not bolt on something generic.
40How do you respond to mistakes and pressure moments — and how's your confidence right now?
No wrong answer. This tells me where the mental work should actually focus.
09
What to Include & Your Life
Build it to match — and to fit your real world
41Which of these do you want built into your program?
Tap all that apply — your plan only includes what you choose.
42Tell me about your sleep, stress, and schedule.
Rough hours and quality, plus anything affecting when you train or recover — young kids, shift work, travel, a demanding job, study.
43What recovery tools do you have access to, and do you track anything?
Wearable / HRV, sauna, cold, massage, physio access — whatever you've got.
44How would you describe your current nutrition and hydration honestly — and are you trying to add size, lean out, or maintain?
No judgement — just the truth, and any habits you already want to fix.
45Any nutrition specifics I should know?
Restrictions, allergies, foods you won't eat, and how your cooking / food access realistically looks.
46Anything I haven't asked but you think I should know?
About you, your body, your game, your goals, your preferences. The best details often come from here.

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