Hockey Program, By: Jayson Hunter
�
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.�
�
SAQ program
�
Speed/Agility Program
�
Frequency:�� 2x a week
�
Warm-up
�
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
�
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.�
�
All exercises should be performed as fast as possible, but in good body control.� Focus on quick feet and lower legs to go faster.�
�
�(Mar-Apr)
�
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
�
�(May-July)
�
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
�
(Aug-Oct)
�
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
�
Explanation of Exercises
�
In-Out Jump
�
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
�
Ickey Shuffle
�
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
�
Single Leg Hops
�
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.
�
Carrioca
�
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.�
�
Carrioca and Turn
�
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.�
�
Diagonal Jumps
�
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.
�
Zig-zag Drill
�
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.
�
Double Leg Hops
�
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.�
�
Single Leg Lateral Hop
�
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.�
�
Skaters Jump
�
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.�
�
Here are a couple of drills that can be done on the ice with the resistance tubing.�
�
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.�
�
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.�
�
3.������
These two exercises can be done with 4-5 sets per exercise and repeated every other day.�
�
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.
�
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.
�
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.
�
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.�
�
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.
�
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.�
�
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.
�
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.
�
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.
�
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.
�
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) ���