Page 9 - The Hockey Academy News February 2018

As athletes grow and progress to a full training program, the foundation of all subsequent motor skills is built with solid physical preparation. Athletes become better prepared to handle more intense and advanced workouts, which they must perform to compete at an elite level.
When planning an off-ice training program, you must avoid over training. Workouts should be spaced out to allow for proper rest and recovery.
Here are two simple off-ice hockey workouts designed for youth hockey players. Have your athletes do each workout once per week.
Squirt/Pee Wee: Warm-Up: (1x10yds)
1. Walking Knee Hugs
2. Sweep the oor hamstring Stretch 3. Spiderman
4. Butt Kicks
5. Carioca
6. High Knees
7. Fwd Skipping
8. Lateral Shu e
9. Forward & Lateral Bear Crawls
Speed/Power:
1. Squat Jumps 2x6
2. 10-15yd Sprints x 6-8 reps 3. Tennis Ball Drops x 6-8 reps
Agility:
1. Lateral Bounds (skaters) 2x5/side 2. T Drill x 4-6
Bantam/Midget: Warm-Up: (1x10yds)
A. Movement Preparation:
1. Walking Knee Hugs
2. Walking Lunges
3. Elbow to Instep & Hamstring 4. Inverted Hamstring
5. Lateral Lunges
Dynamic Warm-Up:
1. Butt Kicks
2. High Knee Carioca 3. High Knees
4. Fwd “A” Skipping 5. Lateral Shu e
Speed/Power: (select 1 speed drill)
1. Broad Jumps 3x5
2. 15yd Sprints x 6 reps
3. Partner Chase Starts 6 x 15-20yds
Agility:
1. 45 Degree Lateral Bounds 2x5/side 2. Agility Ladder Drills:
a. 2-In “High Knees” b. Icky Shu e
c. Hop Scotch
d. 2-In 2-Out
3. Agility Drill: (select one) a. T Drill x 4-6
b. Pro Agility Drill x 3each
Strength Training: (1-3 sets)
1. Lunges x 8/side
2. Push-Up x 8-10
3. Stability Ball Leg Curls x 12-15
4. Plank x :20-:40
5. Squat Hold x :20-:30
6. Lateral Bear Crawl x 10yds (slowly) 7. Mini Band Lateral Walk 10yds
(above knees)
8. Wrist extension/ exion w/ light
dumbbells or a hockey stick with 2.5- 5lb weight.
FEBRUARY 2018 | THEHOCKEYACADEMY.COM 9