This is an off-ice program that I am currently co-creating with Coach Keith. We are designing it for the youth hockey team but it can be used by any young athlete. While it is ok for this group to use light weights, I believe strongly that bodyweight training is the best way to go at this age.
Young athletes (my group is 10-13) often need external feedback to push themselves. Simply doing pushups with no goal or competition isn’t motivating for my crew. I have devised a system where the team will do each of the exercises below to determine a base level for their individual training.
In our off ice sessions, I will measure each athletes ability and will jot down the number of reps they have completed. Each player will be expected to work on these exercises at home. The kids will compete with themselves and each other. Awards will be given to the most improved and to the top athletes as measured by these exercises. So what’s in store for the program?
Please do each exercise to exhaustion and then jot down your number of reps/ time working.
Remember- Push yourself! How badly do you want it??
- Warm up- 30 seconds of running in place followed by 30 seconds of jumping jacks.
- Warm up- 30 seconds high knees followed by 30 seconds per leg of hamstring stretches
- Warm up- 30 seconds arm circles forward followed by 30 seconds arm circles backwards
- Jog for 2 minutes (in place if space constrained)
- Crunches (be careful not to pull on your neck)
- Hold plank
- Wall sit (make sure your thighs are parallel to ground)
- Dips (for triceps) best done on a step or bench
- Hold side plank left side
- Hold side plank right side
- Cool down with foam rolling, walking or stretching
Feeling short term pain (like an additional push up or an extra few seconds on your plank) isn’t as bad as feeling disappointment. Again, remember- how bad do you want it?? Train while your opponent is playing video games!!!
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