Below is a demanding pre-season fitness regime particularly targeted at Hockey
Day 1 | Cardio | Week 1 | Run 10 minutes, walk 1 minute, repeat 3 times then power walk 3 minutes. (36 minute cardio workout total) |
Week 2-8 | Run 3 minutes, sprint 1 minute (Repeat 9 times), power walk 3 minutes to cool down | ||
Plyometrics | 25yard increments | Soldier kicks, elephant walk, worms, Spiderman’s, forward lunges, backward lunges, side lunges, high knees, butt kicks, basketball shuffle right, basketball shuffle left, karaoke right, karaoke left. | |
Stick skills | 50 yard increments Repeat 5 times | Speed Dribble (ball should not leave the stick | |
Relaxed dribble (ball can come of the stick but no more than 1 yard) | |||
Indian Dribble (1 yard pulls from left to right while moving forward) | |||
Dribble with Lift dodges (count how many you can get in a row) | |||
Arms | 12-15 reps | Biceps Curls (w/5-12lb weights) | |
Triceps Curls (w/ 5-12lb weights) | |||
Push-ups (see how many you can do regular before you switch to knees on ground and build up until all are done in proper form) | |||
Reverse Dips(use chair, bench, couch, step_ | |||
Curl with press (begin with weights at side, bicep curl up to shoulders with palms facing in and then switch to palms out at shoulder and press hands w/weights about heat to sky, come down slowly to shoulder turn palms in and lower to starting position) | |||
Press (laying on back press weights to ceiling and lower slowly) | |||
Foot Work: | Repeat 2ce | 25 jumping jacks | |
25 jumps front to back over stick | |||
25 jumps side to side over stick | |||
25 high knees | |||
Ladders 2 minutes (use sticks, towels, string, tape => mark 12” long make sure 1 foot apart & at least 25 lines) | |||
Day 2 | Sprints | FULL SPEED with a REST Period of 20-30 seconds in between each CHOOSE 1 from each column for a total of 3 sets: | 4 X 50 yards 5 X 25 yards 5 X 20 yards |
4 X 100 yards 5 X 30 yards 15 X 5 yards | |||
5 X 75 yards 8 X 16 yards 10 X 10 yards | |||
Stick skills | Repeat 3 times | 50 air dribbles | |
100 pull drags from right to left (feet stationary) | |||
25 practice drives | |||
25 practice flicks | |||
25 practice push passes | |||
25 practice slaps | |||
25 practice scoops | |||
Core Strengthening: | Repeat 3 times | 50 crunches | |
1 minute plank | |||
40 bicycle crunches | |||
20 leg lifts | |||
50 Russian twists | |||
10 burbpees | |||
30 second right side plank | |||
30 second left side plank | |||
Day 3 | Rest | ||
Day 4 | Sprints | FULL SPEED with a REST Period of 20-30 seconds in between each CHOOSE 1 from each column for a total of 3 sets: | 4 X 50 yards 5 X 25 yards 5 X 20 yards |
4 X 100 yards 5 X 30 yards 15 X 5 yards | |||
5 X 75 yards 8 X 16 yards 10 X 10 yards | |||
Plyometrics | 25yard increments | Soldier kicks, elephant walk, worms, Spiderman’s, forward lunges, backward lunges, side lunges, high knees, butt kicks, basketball shuffle right, basketball shuffle left, karaoke right, karaoke left. | |
Stick skills | 50 yard increments Repeat 5 times | Speed Dribble (ball should not leave the stick | |
Relaxed dribble (ball can come of the stick but no more than 1 yard) | |||
Indian Dribble (1 yard pulls from left to right while moving forward) | |||
Dribble with Lift dodges (count how many you can get in a row) | |||
Core Strengthening: | Repeat 3 times | 50 crunches | |
1 minute plank | |||
40 bicycle crunches | |||
20 leg lifts | |||
50 Russian twists | |||
10 burbpees | |||
30 second right side plank | |||
30 second left side plank | |||
Day 5 | General | Bike, Swim, Rollerblade, elliptical, cardio salsa, Zumba (45-60 minutes) | |
Plyometrics | 25yard increments | Soldier kicks, elephant walk, worms, Spiderman’s, forward lunges, backward lunges, side lunges, high knees, butt kicks, basketball shuffle right, basketball shuffle left, karaoke right, karaoke left. | |
Stick skills | Repeat 3 times | 50 air dribbles | |
100 pull drags from right to left (feet stationary) | |||
25 practice drives | |||
25 practice flicks | |||
25 practice push passes | |||
25 practice slaps | |||
25 practice scoops | |||
Arms | 12-15 reps | Biceps Curls (w/5-12lb weights) | |
Triceps Curls (w/ 5-12lb weights) | |||
Push-ups (see how many you can do regular before you switch to knees on ground and build up until all are done in proper form) | |||
Reverse Dips(use chair, bench, couch, step_ | |||
Curl with press (begin with weights at side, bicep curl up to shoulders with palms facing in and then switch to palms out at shoulder and press hands w/weights about heat to sky, come down slowly to shoulder turn palms in and lower to starting position) | |||
Press (laying on back press weights to ceiling and lower slowly) | |||
Foot Work: | Repeat 2ce | 25 jumping jacks | |
25 jumps front to back over stick | |||
25 jumps side to side over stick | |||
25 high knees | |||
Ladders 2 minutes (use sticks, towels, string, tape => mark 12” long make sure 1 foot apart & at least 25 lines) | |||
Day 6 | Distance run | Choose 1 | Timed Mile – Log the time |
40-60 minute Run Log the Distance | |||
Stick skills | Repeat 2 times | Speed Dribble with dodges (right, left, spin, popover) (you can use water bottles, shirts, or sticks as cones) | |
Reverse drag | |||
Reverse sweep hits (10 in a row, make sure knuckles are on the ground and you get low) | |||
Forward sweep hits (10 in row, make sure knuckles are on the ground and you get low) | |||
Indian Dribble (50 ya | |||
Core Strengthening: | Repeat 3 times | 50 crunches | |
1 minute plank | |||
40 bicycle crunches | |||
20 leg lifts | |||
50 Russian twists | |||
10 burbpees | |||
30 second right side plank | |||
30 second left side plank | |||
Day 7 | Rest | ||
These are further exercises that should be carried out during the week but the timing is at your discretion | |||
Select your own day | Power Leg Workout | Do as many as you can with the end goal to complete this whole workout at once with 2 reps by week 8. | 100 squats |
90 walking lunges | |||
80 mountain climbers | |||
70 sumo squats | |||
60 calf raises | |||
50 glute bridge raises | |||
40 curtsy squats | |||
30 bench step-ups | |||
20 squats jumps | |||
10 Burpees | |||
Agility Patterns | Line Drills - 10 Yards | 1. Start by sprinting from line A to line B at full speed. | |
2. Touch line B with foot and sprint back to line A, then immediately back to line B (finish line). | |||
3. Variations of this drill can be done by incorporating back pedals, side shuffles, etc. | |||
Off Set Weave | Zig Zag Pattern with cone every 5 yards for a total of 15 yards | 1. Start by sprinting to the first cone. | |
2. With a quick change of direction, begin back pedaling to the next cone (and repeat). | |||
3. Concentrate on accelerating out of the corners. | |||
Z-Drill | Make the letter Z in a 5 yard by 5 yard pattern | 1. Start by sprinting to the first cone at full speed. | |
2. Then make a hard, sharp cut and sprint to the next cone, and then again to the last cone. | |||
3. Make sure to stay low and get your body "square" to the direction that you are running as quick as possible. | |||
4. Variations of this drill can be done by incorporating back pedals, side shuffles, etc. | |||
M Drill | Make the letter M in an 8 by 8 yard pattern | 1. Start by sprinting to the first cone and then follow an "M" pattern to the finish line. | |
2. Variations of this drill can be done by incorporating back pedals, side shuffles, etc. | |||
Figure 8 Drill | Make a Figure 8 in a 5 yard pattern | 1. Face one direction at all times (keep the shoulders "square" to this point) and shuffle a through a figure 8 pattern. | |
Pro-Agility Drill | Total is 10 yards, with the mid line in the middle at the 5 yard mark | 1. Start by straddling the mid line. | |
2. Sprint hard to one side |