|Home||News||Contact||Rinks||Senior B||Senior C||Senior D||Information||Schedules||Photos|
|It is important
to begin the season in-shape and ready to
skate hard. Here is a
simple dry-land conditioning program that will help you prepare for the beginning
of the season. It consist of 2 different cardio workout methods, plyometrics,
isometrics, and squat exercises. It's most effective if you work the
program 4 days a week.
Example of a training split.
This is the most important investment in your training program because all other systems are dependent on your body's oxygen efficiency. If your cardio fails, so does everything else, i.e. strength, speed, skills. The best way to ensure good cardio conditioning for an anaerobic sport such as hockey is to incorporate repetition training and interval training. Something to avoid is steady state training , as in long runs or bike rides at a steady pace (this will slow you down on the ice for sure). Note: always warm-up thoroughly before beginning training.
Examples - Treadmill, 1:3 ratio
You can use shorter times such as 5-10 seconds at high intensity and 15-30 seconds at low intensity or you can use longer times such as 20-30 seconds at high intensity and 30-60 at low intensity, as long as the ratio is 1:3 of high to low.
Examples - Treadmill, 1:1 ratio
You may use longer times such as 2-3 minutes at medium-high intensity and 4-6 minutes at low intensity, as long as the ratio is 1:1 of medium high to low.
This type of training is used to develop explosive power which is critical for hockey. Plyometrics can be high impact so start off with fewer repetitions and then increase gradually as your body gets used to the demands of the exercise. A good start would be a 5 count (5 reps) followed by 5 count rest, then gradually work up to a 20 count (20 reps), followed by 20 second rest. As in all plyometrics, be sure to land softly on the balls of your feet with knees bent.
These exercises help develop the muscle memory necessary to acquire and execute particular skills. Start out holding each position for 10-20 seconds. Repeat exercises for a period of 5 -10 minutes.
These exercises are good for strengthening quads, hams, and glutes, while increasing your range of motion. Squats can be done without weights the first few days, but you should eventually integrate dumbbell weights and increase weight gradually. You will benefit most by following the work to rest ratio as shown below: