In-season workouts are typically not high on an athlete’s priority list. Given the demands of practices, games and schoolwork, free time to spend in the weight room can be severely limited. However, a quick in-season workout might make the difference between success and failure when competition heats up in the post-season.
In-season workout goals—to maintain strength and prevent injury—call for relatively lighter intensity and shorter duration than off-season strength training. It’s best to perform multi-jointed exercises that mimic athletic movements. Also, engaging several muscle groups with one exercise allows you to make the most of your limited time in the weight room.
Based on this philosophy, elite strength coach Mike Boyle devised an in-season workout program around three principles: Simple, Time Effective and Muscularly Effective.
By requiring only a set of dumbbells, this workout can be performed at home, in a gym or even in a hockey rink, where Boyle initially envisioned it occurring. But here’s the key question: how much time does it take? Only 12 minutes!
This short program will help you preserve the level of athleticism you gained from your hard work in the off-season and keep you off the disabled list.

• Squat Jumps – 3×5
• Bodyweight Split-Squats – 2×10
• Push-Ups – 2×10
• Forward Reaching Single-Leg, Straight-Leg Deadlift – 2×10 each leg
• Single-Arm DB Row – 2×10 each arm
• Half-Squat/Hammer Curl/Overhead Press Combo – 2×10

Source:  strengthcoach.com