Hockey Off Ice Training: Speed Development Workout
beginner level
Hockey Off Ice Training: FoundationLooking for an off-ice hockey exercises? Find the speed development workout here .
The primary objectives of the foundation phase are: 1) enhance tri-plane movement ability; 2) build integrated whole body strength; and 3) enhance function for hockey.
Movement strategies will target: 1) gait; 2) dynamic one-leg balance; 3) 3D hip movement; 4) crossover ability; 5) strength in legs/trunk; 6) hitting/balance; 7) level change ability; 8) sustained body contact ability; 9) hand strength; 10) twist and rotate ability; 11) bending ability; 12) push and pulling ability; and 13) warding ability.
Ice hockey is a game played on an ice rink between two teams, each of which has six players. The goal is to propel a vulcanized rubber disk, known as a puck, past a goal line and into a net guarded by a goaltender, also known as a goalie. Ice hockey has become one of the most popular international sports due to its fast pace and frequent physical contact. The game is an Olympic sport, and there are over a million registered players worldwide who compete in leagues on a regular basis. It is possibly Canada's most popular sport.
Use proper form. Take time to learn how to properly perform each exercise. Lifting weights effectively requires you to move through the entire range of motion without pain. The better your form, the less likely you are to injure yourself. If you can't maintain good form, reduce the weight, or the number of repetitions. Remember that proper form is important even when picking up weights or returning them to the rack.
If you're unsure whether you're performing an exercise correctly, seek advice from a personal trainer or other fitness professional.
Please consult with a doctor before starting any workout or fitness program. This is especially important if you haven't exercised in a long time, if you have any health concerns, if you're pregnant, or if you're an older adult. Please speak with your doctor to determine the amount of exercise that is appropriate for you.
Week 1
This daily workout contains 13 exercises, you'll be doing the following exercises.
- Sets: 3
- Reps: 12
- Sets: 3
- Reps: 12
- Sets: 3
- Reps: 12
- Sets: 3
- Reps: 12
- Sets: 3
- Reps: 12
- Sets: 3
- Reps: 12
- Sets: 3
- Reps: 12
- Sets: 3
- Reps: 12
- Sets: 3
- Reps: 12
- Sets: 3
- Reps: 12
- Sets: 3
- Reps: 12
- Sets: 3
- Reps: 12
Rest day!
This daily workout contains 13 exercises, you'll be doing the following exercises.
- Sets: 3
- Reps: 12
- Sets: 3
- Reps: 12
- Sets: 3
- Reps: 12
- Sets: 3
- Reps: 12
- Sets: 3
- Reps: 12
- Sets: 3
- Reps: 12
- Sets: 3
- Reps: 12
- Sets: 3
- Reps: 12
- Sets: 3
- Reps: 12
- Sets: 3
- Reps: 12
- Sets: 3
- Reps: 12
- Sets: 3
- Reps: 12
Rest day!
This daily workout contains 13 exercises, you'll be doing the following exercises.
- Sets: 3
- Reps: 12
- Sets: 3
- Reps: 12
- Sets: 3
- Reps: 12
- Sets: 3
- Reps: 12
- Sets: 3
- Reps: 12
- Sets: 3
- Reps: 12
- Sets: 3
- Reps: 12
- Sets: 3
- Reps: 12
- Sets: 3
- Reps: 12
- Sets: 3
- Reps: 12
- Sets: 3
- Reps: 12
- Sets: 3
- Reps: 12
