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Hockey Program

Hockey Program, By: Jayson Hunter

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This program is designed so that they build throughout the off-season and peak in strength right before the season starts.�� They then will go to a maintenance program during the season.� The SAQ program is done 2 times a week on days that are different than their strength training days.� An example is to strength train on Mon and Thurs then complete the SAQ program on Tues and Fri, Wed: off day.� The weekend can be used for rest or just general conditioning if they want. �I included 2 conditioning programs that they can do for aerobic conditioning and getting their legs into shape.�

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SAQ program

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Speed/Agility Program

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Frequency:�� 2x a week

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Warm-up

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High Knee run������������������������������������������������������������������������������������� 3 sets x 15yds

Skipping����������������������������������������������������������������������������������������������� 3 sets x 20yds

Side Shuffle����������������������������������������������������������������������������������������� 3 sets x 20yds

Knee to chest walk����������������������������������������������������������������������������� 3 sets x 20 yds

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Complete the warm up in a circuit style fashion where you start with the first exercise and continue immediately into the next one and so forth until you complete all of them a total of 3 times.�

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All exercises should be performed as fast as possible, but in good body control.� Focus on quick feet and lower legs to go faster.�

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�(Mar-Apr)

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Carrioca����������������������������������������������������������������������������������������������� 3 sets x 15yds

Single Leg Hops���������������������������������������������������������������� 2 sets (each leg) x length of ladder

Ickey Shuffle in Ladder������������������������������������������������������ 2 sets x length of ladder

In/Out Jumps��������������������������������������������������������������������������������������� 3 sets x length of ladder

Skaters Jump�������������������������������������������������������������������������������������� 3 sets x 24

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�(May-July)

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Carrioca and Turn������������������������������������������������������������������������������ 3 sets x 20 yards

Diagonal Jumps����������������������������������������������������������������� 3 sets x ladder

Zig Zag Drill����������������������������������������������������������������������������������������� 3 sets x length of ladder

1-Leg In/Out Jumps��������������������������������������������������������������������������� 3 sets (each leg) x length of ladder

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(Aug-Oct)

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Carrioca and Turn������������������������������������������������������������������������������ 3 sets x 20 yards

Double Leg Hops������������������������������������������������������������������������������� 4 sets x ladder

Single Leg Lateral Hops��������������������������������������������������� 3 sets (each leg) x ladder

Skaters Jump�������������������������������������������������������������������������������������� 3 sets x 24

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Explanation of Exercises

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In-Out Jump

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1. ��� Stand to left of ladder with feet together.

2. ��� Jump into first square with both feet then immediately out to the right side of ladder.

3. ��� Repeat in other direction jumping into the second square, and so on down the ladder

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Ickey Shuffle

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1. ��� Stand to the left of ladder beside the first square.

2. ��� Step into first ladder with right foot.� Follow with left foot into ladder and quickly step out other side with right.

3. ��� Lift left foot up and step into next square.� Step in with right foot and back out with left foot to other side of ladder.� Continue down ladder and repeat according to prescribed plan

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Single Leg Hops

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1. ��� Stand on one foot with knee slightly bent at end of ladder.

2. ��� Hop into first square landing on the ball of foot.� Continue down the ladder attempting to keep ground contact time short while maintaining control.

3. ��� Continue according to prescribed program.� Repeat with other leg.

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Carrioca

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1.������ Keep a natural athletic stance with a natural bend in your knees.

2.������ Move and push off the balls of your feet and rotate hips so that your left leg crosses in front of the right leg.� Next step is to bring right leg back to a natural athletic position and then cross left leg behind right leg and then return to athletic stance.� Continue this action at a jog pace for desired distance.�

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Carrioca and Turn

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1.������ Start in an athletic stance.� When command is given start performing the carioca.

2.������ When the whistle or command is given plant the feet and the body, and come back in the opposite direction.� Go until desired distance is covered.�

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Diagonal Jumps

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1. ��� Stand with feet hip-width apart, knees slightly bent, to the left of ladder by the first square.

2. ��� Jump over ladder landing on the right side next to second square.�

3. ��� Jump over ladder landing on left side next to third square and so on down the ladder.

4. ��� Repeat according to prescribed program.

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Zig-zag Drill

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1. ��� Stand to the left of the ladder approximately 2-3 feet away.

2. ��� Forcefully push off the left foot and land the right foot in the first square.

3. ��� Push off with right foot as hard as possible and land left foot on ground outside of ladder.� Repeat and land foot in next square and so on down the ladder.

4. ��� Do not �double hop� upon each landing.

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Double Leg Hops

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1.������ Start at one end of the ladder and jump into the first square and every square thereafter as quickly as you can.�

2.������ Repeat back down the ladder without touching the ladder.�� This can be a timed event to improve speed.�

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Single Leg Lateral Hop

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1.������ Stand at the end of the ladder with the ladder to your left side.� Stand on your left leg.

2.������ Proceed to jump into the first square with your left leg and try to jump all the way down the ladder on your left leg.�

3.������ Repeat with the ladder on your right side and you should be jumping with your right foot this time.�

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Skaters Jump

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1.������ Start balancing on your left foot, then jump to the riht and land on your right foot, stick the landings.

2.������ Jump back to the left fot and repeat.�

3.������ Use a distance that will allow you to complete the drill but presents a challenge.�

4.������ Perform five sets of 12 round trips (24 total foot contacts).� This can be done indoors or outdoors.�

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Here are a couple of drills that can be done on the ice with the resistance tubing.�

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1.������ Have them wear the resistance belt.� You stand to the side of them or direction of travel and stretch the resistance tubing out so you may be 10-12 feet away or however long the rubber tubing is.� On whistle command they does a cross over, turn and explodes towards you.� The idea is that the tubing will pull them towards you faster than he normally would go and this will train the muscles to fire quicker and after a good amount of practice they will start to be conditioned to fire that fast all the time.� This will then improve their lateral speed.� This exercise can also be done going forward as well.� Another variation is to have you start skating away from him as soon as they start so that you are keeping the rubber tubing tight and keeping that resistance on.� This will cause them to have to keep driving and skating faster than they normally would without the resistance.�

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2.������ Another drill is using the same idea except you are standing away from them with the tubing outstretched.� On a whistle command they take off laterally and pull you along.� You can adjust the resistance by dragging your skates on the ice.�

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3.������ These two exercises can be done with 4-5 sets per exercise and repeated every other day.�

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Squats - BB

1) ��� Grasp bar with overhand grip (palms forward) and slightly wider than hip width apart.� Step under bar and position bar across posterior deltoids at middle of trapezius (as shown).� DO NOT rest bar on neck.� Lift elbows up, pull shoulder blades together, and lift chest up to create a �shelf� for the bar.

2) ��� Start position:� Using the legs, remove bar from rack. Stand with feet slighter wider than hip width apart.� Back should be straight in a neutral position.�

3) ��� Lower body by flexing at the hips and knees.� Upper body can flex forward at the hips slightly (~5�) during movement.� Be sure to �sit back� so that knees stay over the feet.

4) ��� Once thighs are parallel to floor, return to start position.�

5) ��� Remember to keep head and back straight in a neutral position - hyperextension or flexion may cause injury.� Keep weight over the middle of foot and heel, not the toes.�

6) ��� DO NOT allow knees to go past the big toe or deviate medially or laterally throughout movement.� Keep abdominals tight throughout exercise by drawing stomach in toward spine.

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Leg Curls - prone

1) ��� Lie face down on bench with pad adjusted to fit behind ankles.� If machine does not angle upper torso downward, it is recommended that a pillow be placed underneath stomach.

2) ��� Start position:� Position knees below bottom edge of bench or pad.� Legs should be straight with knees aligned to the lever arm axis of motion and hands grasping handles or side of bench (if applicable).�

3) ��� Raise lever arm by flexing at the knees past 90�.

4) ��� Return to start position.

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Abdominal Crunch - flexaball

1) ��� Sit in upright position on flexaball with feet flat on floor.

2) ��� Walk feet forward allowing flexaball to roll underneath body until it is positioned on lower to mid-back region.� Raise hips slightly to create a �table top� position parallel to floor.

3) ��� Place hands behind head with elbows back and out of sight.� Head should be in a neutral position with a space between chin and chest.

4) ��� Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders up.

5) ��� Return to start position.

6) ��� Remember to keep head and back in a neutral position.� Hyperextension or flexion of either may cause injury.

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Single Arm DB Row

1) �� Stand with feet hip width and knees slightly bent.

2) �� Start position:� Bend at hips with back straight and knees bent .� Take one hand and place on stationary object that is approximately waist height to support upper body.� Hold DB in other hand with a neutral grip and let arm hang straight down (perpendicular to floor).

3) �� Keeping elbows close to body, pull DB up to body and squeeze shoulder blades together at top of movement.

4) �� Return to start position.

5) �� Remember to keep back and head straight - hyperextension, flexion, or trunk rotation may cause injury.�

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DB Chest Press

1) ��� Sit in an upright position on a flat bench with a DB in each hand.� (You may rest each DB on the corresponding thigh.)

2) ��� Start position: Lie onto your back and bring the DB�s to your shoulders.� Press the DB�s up directly above the chest with palms facing forward.

3) ��� Lower the DB�s keeping your forearms perpendicular to the floor and your hands aligned at the nipple line.

4) ��� Let your upper arms go slightly past parallel to the floor and press the DB�s up to the start position.

5) ��� To end the exercise, place the DB�s on shoulders and return to the seated upright position.�

Remember to keep both feet flat on the floor at all times and keep the lower back in a neutral position.� Hyperextension or arching of the back may cause injury.� Never lock out elbows.

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Lateral DB raise (or abduction)

1) ��� Stand with feet shoulder width apart or sit on bench in upright position.

2) ��� Start position:� Grasp DB�s with a neutral grip (palms facing each other).� Arms should hang down at sides with elbows slightly bent.

3) ��� Raise DB�s to side of body at shoulder height keeping elbows only slightly bent.

4) ��� Return to start position.

5) ��� Remember to keep back and head straight in a neutral position - hyperextension or flexion may cause injury.� Keep shoulders stabilized by squeezing shoulder blades together throughout movement.� Do not shrug shoulder towards ears.�

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Barbell Curls

1) ��� Stand with feet shoulder width apart and knees slightly bent.

2) ��� Start position:� Grasp bar with underhand grip (palms facing forward) approximately hip width apart and allow arms to hang down at sides.� Elbows should be close to sides.�

3) ��� Flex at the elbows and curl bar up to approximately shoulder level.� Keep elbows close to sides throughout movement.

4) ��� Return to start position.

5) ��� Remember to keep back and head straight in a neutral position throughout movement.� Shoulders should be stabilized by squeezing shoulder blades together slightly - only the elbow joint should be moving.

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Supine tricep extension - barbell

1) ��� Sit in upright position on a flat bench.� Grasp bar with shoulder or medium width with� overhand grip and rest it on thighs.

2) ��� Start position:� Lie onto back and bring the barbell to your chest.� Press bar up so that bar is directly over upper chest.

3) ��� Lower bar towards forehead by bending elbows to 90�.� Elbows should remain pointing forward.

4) ��� Return to start position.

5) ��� Remember to keep back and head straight in a neutral position - hyperextension or flexion may cause injury.� Keep shoulder stabilized throughout movement.

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Hook-lying Bent Leg Lift

1) ��� Lie back on floor or bench with knees bent, feet flat, and hands at sides.

2) ��� Contract abdominal muscles continuously to stabilize trunk (or tuck stomach in by� drawing naval in towards spine).� Lower back should be in a neutral position.

3) ��� Keeping knees bent, slowly raise one foot 8-12 inches from floor while maintaining lower back position.

4) ��� Lower leg and repeat with opposite leg.

5) ��� Remember to maintain stability in trunk throughout movement by keeping abdominal muscles contracted - DO NOT ARCH LOWER BACK.

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Oblique Crunch

1) ��� Lie with back on floor or bench with knees bent.

2) ��� Start position:� Place left ankle on right knee as shown.� Position left arm out to side and place right hand behind head.� Right elbow should be pulled back and out of sight.

3) ��� Leading with the chin and right shoulder, contract abdominal muscles and raise right shoulder off floor or bench towards left knee.

4) ��� Return to start position.

5) ��� Remember to keep head and neck in neutral position throughout movement.� Do not twist excessively - elbow does not need to touch knee.

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Wrist Extensions (reverse wrist curls)

1) ��� Grasp DB or BB.� Sit in upright position and rest forearms on corresponding thighs with the palms down or rest forearms on a flat bench or training table.

2) ��� Hands and wrists should be off the thighs or table (as shown).

3) ��� Raise the weight by extending at the wrist.

4) ��� Lower the weight and repeat as prescribed.

5) ���

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