Ok,here it is..one more to test the team thoroughly
I have handed out the requirements tonight at practice,and copied them below.This is a challenge to take into next season..and build upon on your own
Our kids are close to the age to begin off ice training and the drills I chose focus on three things. 1) Quick Twitch Muscles 2) Anaerobic Cardio Performance 3) Quad Strength via isometrics.
One thing most experts agree upon is children should NOT be weight training as their bodies develop and grow..for many reasons. But isometrics are not damaging and increased quad strength develops more power in stride and the ability to hold the important "barber chair" posture.
In addition,I have added 600 shots(total,not weekly) of your choosing...if you still can't raise the puck consistently, then wrist shots it should be and re watch the tutorial from the beginning of the season.
https://vimeo.com/77339038
This is to be completed by the Pizza Pizza tourney,so its a three plus week program.
Here is the Speed and Agility Workout outlined;
http://247hockeyacademy.com/challenge/speed-challenge/
Click down below on the "+ sign" to watch the tutorial
Please note you should wear running shoes for this workout..trust me lol.
With the isometric quad exercise, form is critical. Back should be flat against wall and legs bent perfectly at 90 degrees. Perform until muscles are quivering and close to failure. Rest and repeat for three sets.
If you are able to hold your form for more than three minutes,add weight on your lap,close to belly. Increase by 10 lb increments.
If there are any questions ,please send me a note or call
This is the final challenge that coincides with our biggest to date..the one we have worked so hard for all season.
Lets bring our best efforts to the table.
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(The rep sets/info repeated below )
HOCKEY SPEED & QUICKNESS SERIES
HOCKEY QUICKNESS
Sets/intervals
● Instructions: Start with the first drill and work down, completing one set of each drill in order. Repeat for the assigned number of sets.
● Technique: This drill must be performed with extreme intensity to be effective. Push yourself out of your comfort zone, get explosive!
● Key Tip: Really force yourself to keep a deep knee bend and stay low. Work on keeping your head up with quick glances down as needed.
Side/Side: 2 Feet 2-4 12 sec FR
Front/Back: 2 Feet 2-4 12 sec FR
Side/ Side: 1 Foot 2-4 12 sec/leg FR
Front/Back: 1 Foot 2-4 12 sec/leg FR
In Outs 2-4 12 sec FR
Scissors 2-4 12 sec FR
Quick Twists 2-4 12 sec FR
Stride Shuffles
CARDIO & ANEROBIC TRAINING
20-30 mins 3 times per week min
Suggested exercises include;
Ice Shinny/Road hockey
Skipping; 1 min fast,two mins slow
Running; Sprint one/two house lots,jog several…find pace
Biking; One minute fast,two minutes slow
Swimming; Laps at full speed followed by treading water ..2;1 ratio
Use your imagination.The object is to push the body to exhaustion in shorter intervals then recover/repeat to replicate hockey conditions.
Quad Strength Wall Squats
3 sets- 3 times per week min. Allow one day rest if possible. Use proper form until exhaustion/legs weaken. Add weight if required in 10lb increments should you be able to hold form past three minutes.