Field hockey requires a combination of strength, speed, and endurance. Bhs field hockey 8 week intensive conditioning program please use the following 8week program as a guide to get ready for preseason. Use it as a reference whether or not you are attending field. Improve hockey performance with this 4day offseason dryland. Trx training for hockey strength and conditioning program pdf ice hockey is one of the most demanding sports in the world. For each exercise, shoot for as heavy a weight as you can muster superhuman kreider has worked up to a 600pound trap bar, a 300pound split squat, and a sledpush with 1,000 pounds piled on. It is appropriate for midget, high school, junior, college, and pro level players.
The program below consists of great hockey specific exercises and no weights or gym membership is required. A strength and conditioning approach for ice hockey article pdf available in strength and conditioning journal 366. If players commit to this 4week summer training program, they will see an increase in their strength, power, and speed. Most fitness trainers dont understand the game of hockey and the. Run for 12 minutes on a track and log the distance you covered to the. Have worked with hockey, football, volleyball, soccer, swimming. Hockey workout program trx is one of the latest workout methods, which sticks out of the other methods thanks to its simplicity and functionality.
The players must have high level of physical fitness speed, endurance and strength. To add some spice to your bland routine, try some more explosive training methods that will increase your power while giving you a surprisingly good cardio workout. This is a advanced routine that consists of 5 days per week that takes approximately na sports specific rest. The cb athletics program recommends strength training only 2 days per week for most athletes, with the option of up to 4 workouts per week. Improve hockey performance with this 4day offseason dryland workout. To keep what youve earned in the offseason, your inseason training cant be an afterthought. Nhl, the nhl shield, the word mark and image of the stanley cup, the stanley cup playoffs logo, the stanley cup final logo, center. We need to take the time during preseason concentrating on increasing fitness levels, teaching individual skills and team strategy. To skate fast, shoot hard and evade the opposing team, you need to build. This hockey workout is meant to be completed in the offseason to allow proper recovery time, but it can be adjusted to. Hockey is an interesting sport to train due to its high energy system needs, as. Program design is very specific to sport and is a whole different blog topic all together but it is important to understand that just because someone is a qualified personal trainer or fitness professional, it doesnt mean they know how to design a program specific to you.
Offseason hockey program sport specific workout plan by steven mcleod otapta. Heiden circuit dryland training for hockey players. Hockey players carry plenty of natural tightnesses in their hips, calves, lats and achilles tendon. Build endurance and explosiveness with this quick, totalbody workout from mike kadar, strength and conditioning coach for the pittsburgh penguins. Free hockey workout program plan routine 247 hockey. Please do not use this training program on bantam u14 age level or lower. Northeastern hockey training program boston magazine. Run for 12 minutes on a track and log the distance you covered to the nearest 100m. The hockey workout plan takes 4 weeks to complete, requires 4 days per week, and requires an intermediate skill level. Jan 31, 20 northeastern hockey players can squat twice their body weight, hang clean a weightlifting term one and a half times their body weight, and complete twenty pull ups, says boothby. The program below consists of great hockey specific exercises and no weights. Schedule your workouts during the cooler parts of the day.
Paul rogers is a personal trainer with experience in a wide range of sports, including track, triathlon, marathon, hockey, tennis, and baseball. Comprehensive program menu all of these stressors should be present in a players programyearround. Brown universitys strength and conditioning program supports the mission and goals of brown university, the ncaa, and the ivy league. Train like a pro henrik zetterberg s hockey strength workout stack college summer workout programs is yours actually getting you off ice training for youth hockey players stack college summer workout programs is yours actually getting you. Safety and a proper technique when strength training. Improve hockey performance with this 4day offseason dryland workout 0 shares share on facebook share on twitter hockey players are considered to be some of the toughest athletes in the world. Start in a lunge position with one foot in front of the other and hold the med ball with both hands at one side of your waistopposite your lead leg.
At the bottom of this page, we will provide a downloadable pdf that can be printed, along with additional bodyweight exercises that will allow you to customize this. A hockey stars workout for explosive lowerbody strength. A hockey weight training guide to getting stronger never before has it been more important to be in great shape when talking about playing hockey. In one fluid motion, jump up and switch legs, coming down in a flex position and ending at a lunge your opposite leg forward. It is said that pavel bure used to stick to an intense 6 days a week routine in the. Home trx workout plans trx training for hockey strength and conditioning program pdf ice hockey is one of the most demanding sports in the world. The ultimate body weight hockey office workout no equipment. Its not a bad thing to do bodybuilding workouts, some training is better than no training, but that approach to training is a far cry from what would be an optimal routine for a hockey player. No equipment necessary, just your healthy body and a ton of determination to survive what i feel is the toughest of workouts. Pdf a strength and conditioning approach for ice hockey. We can all agree that training the same way, workout after workout after workout, can be excruciatingly boring. Offseason hockey program workout plan and routine myfit. Those athletes carrying injuries or medica l conditions should speak to a doctor before engaging in this program. Developed by big league veteran gary roberts and pro trainer matt nichol, this inseason version of the program is designed to work with your hockey schedule and help you maintain peak physical conditioning and strength.
Mp45 workout program or read online ebook 4 week summer off ice hockey workout program mp45 workout program or read online. Training camp onice workouts youre already getting. It guarantees exercise in by the way of own body weight and does not stress the joints needed for performing movement in a given sport, ice hockey in my case. Strength training exercises for field hockey players. The official site of the indiana tech warriors the. Two of the most crucial aspects of fitness are strength and speed. Take your bike, rollerblade, or go for a sustained run. But by the time late summer rolls around, you should be well into your offseason hockey training program, which. As hockey has grown more popular, so have strength and conditioning specific programs.
Record your time and aim to beat it each time you perform this workout. The ultimate body weight hockey office workout no equipment necessary do you want the ultimate body weight hockey office workout. With offseason program design, i have much more leeway to train hockey players extremely hard because performance isnt the main priority. If you want to stand out as an elite hockey player you have to have an elite hockey workout. Preseason workouts are optional, however you will be expected to be in shape at the start of preseason and fitness levels will be tested. Bold athlete sample youth off ice training programs kevin neeld 4 week summer off ice hockey workout program off season hockey strength program phase 3 sample youth off ice training programs kevin neeld. Off ice hockey training program for speed, power, and agility. But there is more to simply eating the right amount of food at the right time because it makes a difference what we eat. This plan is designed to target all three areas, especially strength and size.
Run 1 mile as fast as possible 4 laps of a track rest 2 minutes run 800m 2 laps of a. Recorrecting this in the weight room is one of the top priorities for hockey performance training. Take a look at this youtube video to check out some basic stickhandling skills. From the nsca guidelines on youth resistance training. Aug 20, 20 at the end of a long, grueling hockey season, your body is ready for recovery mode. We have another company though, that is strength and conditioning comparable to gary roberts program that we can leverage with existing clients. Ben brunos 4week workout program uses just 1 dumbbell. Hockey players need strength to create powerful skating strides, win battles in the corners, hold off defensemen while driving to the net, and increase shot power. Hockey players perform very repetitive motions using the same muscles over and over again. May 12, 2018 mp45 workout program or read online ebook 4 week summer off ice hockey workout program mp45 workout program or read online ebook hockey off season 2019 program whats people lookup in this blog. Hockey training office hockey workout and training programs.
I have found that a very large percentage of hockey. Use it as a reference whether or not you are attending field hockey camp or workout with teammates. Use the hockey conditioning handbook before, during and after the season. Part iii provides sample conditioning programs that help you integrate the principles from parts i and ii into drills, practices. Customize your workout schedule by playing sports or doing other workouts you enjoy. Trx training for hockey strength and conditioning program trx training has quickly become the basic stone of training programs of hundreds of professional sportsmen. This is a advanced routine that consists of 5 days per week that takes approximately 4.
You can work out any two days of the week, but try to keep. The intention of this program is to increase maximum strength for hockey players. The program is divided into three main parts designed to take you from this season to the next. I know that you have a lot of things going this summer, but it is important to you individually and as a team to make sure you are prepared physically and mentally for the field hockey season. Pablo mendoza is an fih hockey academy educator and the owner of a hockey world. Weeks 5 and 10 are active recovery weekswhich allow you to customize your workout schedule. Roberts and pro trainer matt nichol, this inseason version of the program is designed to work with your hockey schedule and help you maintain peak physical conditioning and strength. Try the following hockey workout program for ice hockey players. Just lifting weights could be considered general fitness whereas hockey players require a much more specific approach to training. Train like a pro henrik zetterberg s hockey strength workout stack college summer workout programs is yours actually getting you off ice training for youth hockey players stack college summer workout. Improve hockey performance with this 4day offseason. Part iii provides sample conditioning programs that help you integrate the principles from parts i and ii into drills, practices and your overall conditioning plan.
The bottom line is that you need to have a complete hockey development plan. The new nhl rules have made the game about speed and power, and it can carry over from peewee hockey right into the junior ranks. Mar 19, 2020 paul rogers is a personal trainer with experience in a wide range of sports, including track, triathlon, marathon, hockey, tennis, and baseball. Bhs field hockey 8 week intensive conditioning program.
These 45 minute training sessions are designed to give you the edge on the ice. The following is a 6week workout program to get you ready for the upcoming season. I see way too many hockey players that go to the gym, do their workout, and then leave. That is the same type of hockey training that all the other players are doing. The extent to which muscles can exert force by contracting against resistance. This is a advanced routine that consists of 5 days per week that takes approximately na sports specific rest between sets and 60 per session. Program design is very specific to sport and is a whole different blog topic all together but it is important to understand that just because someone is a qualified personal trainer or fitness. It is appropriate for midget, high school, junior, college, and pro level. Meal plans hockey drills, online drill manager, online. You wouldnt expect the same results or performance from eating 3000 calories of broccoli or 3000 calories of tuna. The exercises and training program outlined below are designed to help hockey players increase their speed, agility, and power. It is a twelve week program divided into 4 sections of 3 weeks with 3 workout days per week. Diet, training regimen have subban in peak condition.
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