Page 11 - The Hockey Academy News April 2019

• Butt Kicks (down and back) • Carioca (down and back)
• Shuffles (down and back)
On these road trips, it can also be difficult to make time for working out, especially in restricted hotel gyms. When it pertains to the restricted limit of hotel gyms, total body workouts that cover all of the essential movements are the best way to go. These essential movements in terms of the lower body consist of hip dominant and knee dominant exercises paired with upper body pushing and upper body pulling, respectively. In between these paired exercises, some form of core exercise could be inserted. This should take up to a maximum of 30 minutes about 1 to 3 times per week, based on how the athlete’s body feels. Cardiovascular training can be implemented as well, but an athlete must listen to their body and know when to take time off.
Sample Total Body Circuit
1. Block #1
a. DB Goblet Squat (3-4 sets of 8 reps)
b. Plank (3-4 sets of 30 seconds)
c. One-Arm DB Row (3-4 sets of 10 per side)
2. Block #2
a. DB RDL (3-4 sets of 10 reps)
b. Side Plank (3-4 sets of 20 seconds per side) c. DB Bench Press (3-4 sets of 8 reps)
3. Block #3
a. Push Ups (2-3 sets of 6 to 10 reps)
b. DB Goblet Lateral Lunge (2-3 sets of 6-8 reps
per side)
c. DB Chest Supported Row (2-3 sets of 10-
15 reps)
Sleep is one of the body’s most important biological functions with roles in performance, awareness, physical and mental development and health. School age children, ages 6 to 13, should get about 9 to 11 hours of sleep per night. Teenagers, ages 14 to 17, should be getting 8 to 10 hours per night. Younger adults, 18 years and above, can find 7 to 9 hours of sleep is ideal. Sleep is when your body can recover and repair itself, so that has an effect on how rested your muscles are when competition time comes around. This can in turn have a direct correlation on performance. Lack of sleep can affect cognitive functions, so focus can be hindered, which for obvious reasons is not beneficial for performance. Negatively affected cognitive functions
Get Plenty of Sleep
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