SportsEngine



Month #1“Average is the enemy of greatness”1-WedsSpeed Series #1Band FlexibilityStickhandling Circuit 2-ThursBodyweight Series #1Wrist Shot x 200 Shots3-FriDistance Run x 1 MILEHip Mobility Circuit4-SatLadder Agility CircuitSnapshots x 2005-SunActive Rest6-MonTrack Build Up SeriesFull Body Flexibility7-TuesBodyweight Series #2Slapshots x 1008-WedsPartner Passing Series9-ThursBike x 45 minsBand Flexibility10- FriSwiss Ball CORE BlastShot Remix Series11- SatDistance Run x 1 MILEHip Mobility Circuit12-SunActive Rest13-MonBike x 45 minsHip Mobility Circuit14-TuesJump Rope Series x 3 SetsStickhandling Circuit15-WedsSpeed/Agility Series #2Band Flexibility16-ThursXL Athlete Plate Lower Body SeriesWrist Shot x 200 Shots17- FriShot Remix SeriesPartner Passing Series18-SatHOCKEY MILE19-SunActive Rest20-MonStatic Hold/Balance CircuitBand Flexibility21- TuesTrack Series Band Flexibility22- WedsBike Interval Series x 30 minsSnapshot x 20023- ThursBodyweight Series #1Forehand to Backhand x 20024- Fri1.5 Mile RUNHip Mobility Circuit25- SatLadder Agility CircuitSlapshot x 10026- SunActive Rest27- Mon1.5 Mile RUNHip Mobility Circuit28-TuesPartner Passing SeriesShot Remix Series29- WedsSwiss Ball CORE BlastBand Flexibility30-ThursSpeed Series #1Full Body Flexibility31-FriXL Athlete Lower Body SeriesStickhandling CircuitMonth #2“Obsessed is a word the lazy use to describe the dedicated” 1-SatLadder Agility CircuitSnapshots x 2002-SunActive Rest3-MonTrack Series Full Body Flexibility4-TuesBodyweight Series #2Slapshots x 1005-WedsPartner Passing SeriesPartner Collect/Wrist Shot x 100 each6-ThursSwim x 30 LengthsBand Flexibility7- FriSwiss Ball CORE BlastShot Remix Series8- SatDistance Run x 1.5 MILEHip Mobility Circuit9-SunActive Rest10-MonBike x 45 minsHip Mobility Circuit11-TuesJump Rope Series x 3 SetsStickhandling Circuit12-WedsSpeed Series #1Band Flexibility13-ThursXL Athlete Plate Lower Body SeriesWrist Shot x 200 Shots14- FriShot Remix SeriesPartner Passing Series15-SatHOCKEY MILE16-SunActive Rest17-MonStatic Hold/Balance CircuitBand Flexibility18- TuesTrack Series Band Flexibility19- WedsBike Interval Series x 30 minsSnapshot x 20020- ThursBodyweight Series #1Forehand to Backhand x 20021- Fri1.5 Mile RUNHip Mobility Circuit22- SatLadder Agility CircuitSlapshot x 10023- SunActive Rest24- Mon1.5 Mile RUNHip Mobility Circuit25-TuesPartner Passing SeriesShot Remix Series26- WedsSwiss Ball CORE BlastBand Flexibility27-ThursSpeed/Agility Series #2Full Body Flexibility28-FriXL Athlete Lower Body SeriesStickhandling Circuit29-SatSwim x 50 Lengths30-SunActive RestMonth #3“There is no substitute for hard work”1-Mon2-Tues 3-Weds4-Thurs5-Fri6-SatLadder Agility CircuitSnapshots x 2007-SunActive Rest8-MonTrack Series Full Body Flexibility9-TuesBodyweight Series #2Slapshots x 10010-WedsPartner Passing SeriesPartner Collect/Wrist Shot x 100 each11-ThursSwim x 30 LengthsBand Flexibility12- FriSwiss Ball CORE BlastShot Remix Series13- SatDistance Run x 2 MILEHip Mobility Circuit14-SunActive Rest15-MonBike x 45 minsHip Mobility Circuit16-TuesJump Rope Series x 3 SetsStickhandling Circuit17-WedsSpeed/Agility Series #2Band Flexibility18-ThursXL Athlete Plate Lower Body SeriesWrist Shot x 200 Shots19- FriShot Remix SeriesPartner Passing Series20-SatHOCKEY MILE21-SunActive Rest22-MonStatic Hold/Balance CircuitBand Flexibility23- TuesTrack Series Band Flexibility24- WedsBike Interval Series x 30 minsSnapshot x 20025- ThursBodyweight Series #1Forehand to Backhand x 20026- Fri2 Mile RUNHip Mobility Circuit27- SatLadder Agility CircuitSlapshot x 10029- SunActive Rest30- MonSwim x 50 Lengths31-TuesPartner Passing SeriesShot Remix SeriesFlexibilityDynamic Stretch- To be performed prior to all activities. 10 yards x 2 repetitions1.High Knees2. Butt Kicks3. Shuffle 4. Carioca5. Shin Pull6. Power Skips7. Lunge with Rotation/ Reverse Lunge with Pillar Stretch going back8. Alternating Hamstring Kicks9. Long Stride Sprint10. Full SprintHip Mobility Circuit- 2 Repetitions of 30 seconds each (Make sure muscles are warm before starting the stretch)Saigon SquatButterfly StretchPigeon Stretch Figure 4 (Open Window Stretch)Kneeling Hip FlexorFrog Stretch90/90 Hip StretchFull Body Flexibility- (This includes Hip Mobility as well as other Stretches do this instead of Hip Mobility if time allows)- 2 repetitions of 30 seconds eachSaigon SquatButterfly Stretch Pigeon StretchFigure 4 (Open Window Stretch)Kneeling Hip FlexorFrog Stretch90/90 Hip StretchPrayer Stretch Knee Hug to ChestLying Leg Cross Stretch Hanging Hamstring Stretch Standing Quad Stretch and BalanceContinue Full Body Flexibility…Hands on wall Calf StretchArm Pull Across Chest Posterior Deltoid Pec Stretch Wall or DoorwayBand Flexibility- Light resistance band or stretch strap wrapped around foot 2 x 30 seconds each legSupine Hamstring Leg Floor to Ceiling x 10 repsSupine Hamstring StretchLeg Crossover StretchHand Holding Band Behind Head Open Hip StretchFigure 4 Open Window Stretch Prone Hip Flexor Quad Stretch Speed/Agility/ConditioningDynamic Stretch before all activitiesSpeed Series #1- Approximate your yardage/ please respect the recovery this is not a conditioning exercise we are trying to build speed each sprint should be your max speed. 10 yds- sprint with recovery jog back to start x 4 repetitions- 20 seconds rest20 yds- sprint with recovery jog back to start x 4 repetitions- 30 seconds rest40 yds- sprint with recovery jog back to start x 4 repetitions- 45 seconds rest60 yds- sprint with recovery jog back to start x 4 repetitions- 45 seconds rest100 yds- sprint with recovery jog back to start x 4 repetitions- 60 seconds restSpeed/Agility Series #2- Place a cone approximately 5 yards from your starting line and then another cone 25 yards further down (this will be your finish line). Rest approximately 20-30 seconds in between repetitions. Then 45- minute when you change movements. Lateral Shuffle (facing left)- Lateral shuffle to near cone (5 yards) then turn and sprint the remaining 25 yards x 3 repetitionsLateral Shuffle (facing right)- Lateral shuffle to near cone (5 yards) then turn and sprint the remaining 25 yards x 3 repetitionsLateral Shuffle- (5 yards then 5 yards back facing the same way) then sprint the whole 30 yards x 3 repetitionsForward Sprint 5 yards then back pedal back to the starting line then sprint the remaining 30 yards x 3 repetitionsForward Sprint 5 yards then Forward Spring back to starting line then sprint the remaining 30 yards x 3 Track Build-up Series- This is to build up your speed gradually and focus on both arm drive and high knee leg drive. Keep your upper body relaxed and focus on a point in the distance on the track. This will body posture and positioning will transition into on ice speed. Your recovery for this is your walk back to starting line. When you change distances or movements give yourself another 1 minute and 30 seconds of recovery. 50 meter - Long Stride Sprint (Form Focus) x 6 reps-Rest= recovery walk back to starting line 25 meter- Long Stride Sprint transitioning to full sprint for 25 remaining meter- Total 50 meters x 450 meter- Long Stride Sprint transitioning to full sprint for 50 remaining meter- Total 50 meters x 4100 meter sprint x 4250 meter sprint x 1Track Series- *Additional 1 minute and 30 seconds recovery in between changes in distance or movement50 Meter Long Stride Sprint x 4 reps- recovery 30 seconds in between reps50 Meter Sprint- x 5 reps- recovery 30-45 seconds in between reps100 Meter Sprint x 5 reps- walk back to starting line= recovery 250 Meter x 2 reps- 1 min 30 secs recovery in between reps400 Meter x 1 repLadder Agility-X 2 repetitions for each exercise repeat for 3 sets- Rest 2 minutes in between sets1. Hop Scotch2. Scissors3. Ali Shuffle4. Skater Jumps5. Lateral Shuffles6. Crossovers front facing7. Crossunders backward8. Carioca9. Feet Taps10. Explosive Box Jumps11. Right foot front to lateral hip turn 12. Left foot front to lateral hip turnStrengthXL Athlete Plate Lower Body Series- 1 time through(Weighted Plate 10-25 lbs )Rotational Lunge Outside x 5 repetitions each legSquat x 30 repetitionsStanding Squat Twist and Press x 6 repetitions each waySquat Hold Plate Punch x 30 Overhead Reverse Lunge x 5 reps each legLateral Lunge- x 8 reps each wayLunge Hold and Punch x 10 reps eachRussian Twist x 20 reps each sideSquat with Plate Punch x 30Bodyweight Series #1- 45 secs work/30 secs rest (to mimic a hockey shift) x 1-3 rounds depending on time availabilitySquatPush-upsPlank HoldRussian TwistStationary Reverse LungeSplit Squat JumpToe Touch PlankMountain ClimberHigh Knee Run in Place BurpeesBodyweight Series #2- Rest 45 seconds in between each set x 1-3 sets depending on time availability Walking Lunges x 10 reps each legBurpees x 15 repsPull ups x MAX (Goal is 10 repetitions)Squat Jumps x 12Lateral Lunge x 10 each Bicycle Crunch x 40 Burpees x 15Prone Low Back Extensions Lifts x 15Crunch to Ankle Touch Rotations (Penguins) x 20 each ankleSquats x 25Swiss Ball Core Blast- Pilates ball or Swiss Ball (as little repetitions in between as possible)Double Knee to Chest (Feet on ball) x 25 RepetitionsPike (with feet on Ball) x 25 RepsPush up HOLD x 1 minuteGlute Bridge Press (Back on floor souls of feet on the ball) driving hips up to the ceiling x 12 repsRollouts (Ball on stomach and walk forward slow and controlled to feet on ball pike position then return to stomach) x 20Legs bent and elevated on the ball with back on floor x 20 CrunchesKnees on Ball Balance x 30 seconds make sure nothing is around you for safety purposesV-ups passing ball between hands and feet as you crunch up x 12 repetitionsStatic Hold/Balance Circuit x 1 min each(as little rest as possible in between)Front Plank Side Plank RightSide Plank LeftGlute Bridge HoldCrunch Dying Bug HoldSuperman Low Back Extension holdSquat holdStatic Hold/Balance Circuit cont…..Lunge and Hold RightLunge and Hold LeftPush up hold 90 degrees (Once that becomes too difficult come up to full push up press with straight armsStanding Single Leg Left bend down towards toe (Romanian Single Leg Deadlift)Standing Single Leg Right bend down towards toe (Romanian Single Leg Deadlift)SkillsStickhandling Series- x 30 seconds each 1-2 sets depending on time as little rest as possible in betweenForehand Stickhandle SideMiddle of Body Backhand Side4 x Stickhandle (Forehand, middle backhand-previous) continuousWide StickhandleWide Stickhandle to quick 2 x stickhandle in the middleWide Stickhandle to Single Hand on Back hand Around the world passing the ball or puck behind back (alternate both ways)Toe Drag to wide backhand pullToe puck behind the body and toe through legsToe puck bend the body then backhand through the legsToe puck into feet kick out back to stick alternate feetTap puck on stick (get as many as you can without the puck falling)Rotate the puck or ball on stick (Spin the puck or ball from heel to toe and inversely toe to heel)Partner Passing Series x 30-50 reps of each type of passSimple Forehand Collect and Pass (Zero stickhandling)4 x stickhandling then forehand passBackhand Pass and RecieveBackhand receive then forehand passPartner Passing Series cont…..Bad Pass (Purposefully pass into partners feet then kick out to stick)Toe Drag to PassForehand Pass to tap between legsPass Forehand Collect and big fake backhand then return passSauce pass forehand Backhand sauce passShot Remix-All shots x 50 each (you choose the order)CardioBike Interval Series- x 30 mins1 minute- (Approximate Level 5) light resistance easy recovery pace1 minute- (Approximate Level 8) medium resistance full sprint1 minute- (Approximate Level 20) high resistance stand and pedalContinue alternating this for the next 30 minutesHockey Mile-4 laps on standard track total 1 mileIn between each lap:15 burpees20 mountain climbers 25 crunches 10 Squat JumpsJump Rope Series- x 3 rounds1 min- High knee jump (Alternating Knees. Similar to high knee run)1 min- Slalom Jump side to side1 min- Single leg right1 min- Single leg left1 min- Standard 2 foot jump(Rest 1 minute and 30 seconds in between rounds)Active RestNot sitting around on the couch. Get out ride your bike, play road hockey, swim, golf, roller hockey, walk the dog, shoot baskets etc… ................
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