Ok,as mentioned we are officially rolling out the bi-weekly program
In our first edition,due November 15,we are asking for the following;
1) 5 cardio events of 20 mins min
This can be,in preferred order;
Biking
skipping
running (anaerobic/2-1)
skating
road hockey
swimming
school sport,basketball/volleyball(not gym)
bmx motocross(for you Harry:)
Use your imagination.The object is to push the body to exhaustion in shorter intervals then recover/repeat to replicate hockey conditions.
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2) 5 Power(isometric) OR Twitch muscle workouts;
POWER;
Wall squats
One leg 90 degrees/opposite leg fully extented
Deep knee bends
Lunges
These too should be 20 mins in duration,but I don't want the boys pounding weights as experts say they are too young(growth plate issues) We wish to isolate quad strength development and 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.
If you are able to hold your form for more than three minutes either add weight on your lap,close to stomach increased by 10 lb increments OR try without wall for support.
If there are any questions ,please send me a note or call
TWITCH
Here is a solid 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.
(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
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3)
200 shots
I am going to allow any shots you wish to start,preferably which you think need work most
I have asked the D ,however, to work on quick half clappers/slap shots as well,preferably lower and accurate
That's it...Please write down the exercises you have completed and hand in to coach
Any questions..please email or call.
Due date again is the Saturday Nov 15 for the Stayner game where we will draw for two prizes
Pushing your body hard this way will make you a better hockey player and all around athlete...best of luck team!!