TRAINING PROGRAM
What I am presenting to you are some training elements that we have used in the past. It is a guide that you can use to help prepare for the season ahead as well as a way to improve your general fitness level and hone your hockey skills. Take from it what you want and feel free to use or make up your own.
The program starts with more endurance workouts and then has more of a focus on speed and shorter distances towards the end. The idea is to build an endurance base and then move to speed and quickness as the primary emphasis as you get closer to your season.
****Here are some important pieces of information for your general training:
1. Always warmup and stretch before your training and cool down and stretch after.
2. After any distance run or jog day do the footwork ladder as well.
3. After any sprint technique day do accelerations 4x's
4. Try to get in some form of stickwork, skillwork or game play 3or 4 times a week. (It will make a difference!!)
5. Push ups and sit ups should be done every other day. (Start with 10 of each and add 5
each week - for the count ups/count downs - start at 5)
DISTANCE RUNS- maintaining endurance & challenging one to keep a strong pace
FARTLEK- to improve overall endurance and enhance your speed over distance
INTERVAL RUNS - to improve speed and endurance
SPRINTS & AGILITIES - to improve speed over shorter distances & explosive change of direction
SPRINT TECHNIQUE-to improve power, footwork & quickness along w/ technique
Dynamic stretching is based on stretching through movement rather than stretching in a stationary position. It is very important to stretch before and after training.
Stretches are done over 10-15 yds. down and back. Make sure you do both sides.
DYNAMIC STRETCHES:
KNEE TUG - Pull one knee to your chest as you step forward with the other leg.
FORWARD LUNGE - Take a large stride forward being careful not to let your knee on the striding leg go past your toe.
SIDE LUNGE - Instead of stepping forward you step laterally.
OVER/UNDER - Stand sideways and lift your lead leg (in a straight position) as if you are lifting it over a barrel. Then you lift your other leg over and then you pretend you are ducking under a string and you step with your lead leg. (squatting)
RUSSIAN MAN - You march with your arms straight out from your shoulders and try to kick alternating legs so your toe touches your hand.
INCH WORM - Bend at the waist & touch the ground. Walk your hands out so that you are in a pushup position, then walk your feet in so that you return to the starting position.
SPIDER MAN - pretend you are climbing the wall on the ground.
WATER SPOUT - balancing on one leg, bend down at the waist and kick back with your other leg and touch the ground with your hand.
ARM CIRCLES - do arm circles while running (both directions - forward & back )
DISTANCE RUNS:
The pace of these runs should be about 60-70% of your maximum speed. Another
way to monitor your work level is to take your pulse. You should be working at a rate around the same percentage of your maximum heart rate. Take 220-age and multiply that number by .60 or .70 to figure out your training heart rate. Take your pulse half way through your run and adjust your pace if necessary. Take it again at the end of your run and see where you land.
A - 30 minute run B - 35 minute run C - 30 minute easy jog
FARTLEK RUNS:
When doing a fartlek run, the “on” phase is at 70%-80% of maximum speed and the “off” phase is a comfortable jog.
A - (25 min. in length) B - (30 min. in length)
5 min. warm - up 5 min. warm - up
45 sec. on/90 sec. off x 2 15 sec. on/45 sec. off x 20
30 sec. on/60 sec. off x 4 5 min. cool down
15 sec. on/30 sec. off x 6
5 min. cool down
C - (29 min. in length)
5 min. warm - up
30 sec. on/30 sec. off x 10
30 sec. on/60 sec. off x 6
5 min. cool down
INTERVAL RUNS:
Intervals should be run at a pace that is close to your maximum speed for that distance. You should not be able to run an 880 at the same pace as a 100, but should always challenge yourself to improve. The work to rest ratio is given for each workout. (a 1:2 ratio means you rest twice as much as it took you to run)
A - 880yds x 1: 440yds x 4: 220yds x 4 - ratio 1:2
B - 220yds x 2 :100yds X 4: 50yds X 6: 20yds x 8: ratio 1:3
C - 50 yds.x 20: sets of 4: walk back: 2 min. between sets
D - 440yds x 4: 220yds x 4: 100yds x 8: ratio 1:2
SPRINTS & AGILITIES:
Sprints and agilities should be done at maximum speed. You are trying to complete each drill as quickly as you can with good running form and footwork. The work to rest ratio is usually longer so that you have more rest and can go 100%.
A - SPRINT LADDER - run up to cone 5 yds away touch and turn and go back to starting cone. Touch and turn again and travel 10 yds to the 2nd cone. Touch and turn finishing at the starting cone. Do 4 sets of 6 (24 total) - 1:3 ratio 1 minute rest between sets
B - 20 YD. UP AND BACK - run 20 yards up to cone. Touch and turn returning to the starting cone. Do 4 sets of 6 (24 total) - 1:3 ratio 1 minute rest between sets
C - 150 YD. SHUTTLE
Do 4 times with a 1:2 ratio
[ 10 ][ 10 ][ 10 ][ 10 ][ 10 ]
* * * * * *
x--->
<----
--------->
<--------
------------->
<------------
------------------>
<------------------
----------------------->
<-----------------------
* * * * * *
[-------- 50 yds ------]
D - PUSH 8'S (DONE WITH STICK)
Do 4 sets of 6 (24 total) - 1:3 ratio 1 minute rest between sets
For this exercise you run with your stick in your right hand 15 yards ahead. You touch and turn
and continue running 5 more yards. When you get to the cone you touch and turn and get in good defensive position with your stick touching the ground and your knees bent like you are sitting in a chair. Side slide facing the same direction 2 times (to the top cone and back) and then change the way you are facing and side slide for another 2 times. When you return to the cone in the middle, back pedal to the top cone, touch and run to the finish running through the line.
E - FOOTWORK LADDER:
Use 10-12 cones or a rope ladder to set up working station
______________________________
[__]__]__]__]__]__]__]__]__]__]__]__]
Start at the end of the ladder and go through the following exercises
a. run through b. 1 leg hop (right lead & left lead)
c. 2 leg hop (in & out pattern) d. alt. 1 in 2 out (like hopscotch)
e. 2 steps in the same spot (R/L & L/R) f. 3 steps in the same spot
g. “icky shuffle” - stand to the left of the first spot
- step into the first spot with the right foot
- step into the same spot with the left foot
- quickly step out with the right foot
- lift up the left foot and put it in the 2nd spot
- step in with the right foot & out with the left
- continue down the ladder alternating the pattern
h. diagonal in/out jumps
- start to the left of the ladder
- jump into the first spot with both feet & immediately out on the right side of the ladder
- repeat in opposite direction into the 2nd spot & continue down the ladder
F - ACCELERATIONS:
Cover 50 yds increasing your speed every 10 yds (25%-50%-75%-100%)
x--walk---->--25%----->--50%----->--75%------>--100%----->
[------------------------50 yds.------------------------------]
SPRINT TECHNIQUE: (out = 1/2 speed turnover & in = full speed)
Sprint tech. is done in a 60 yd. distance broken up into 3-20 yd. areas
[-------20yds (out)-------][------20yds (in) -----][------20yds (out) -------]
exercises: (do each exercise 2 times with rest - focus on technique!!)
butt kicks, taps, high knee pump, side slides (R & L),
carioca (R & L), vertical skip, horizontal skip, 2 step drop step
SIT-UPS & PUSH-UPS:
When doing the push-ups, do as many regular push-ups as you can and then do the rest from your knees. Form is important - straight backs!!
1. Crunches - Start lying on your back with your feet either on the floor or in the air with your knees bent. Place your fingertips along the side of your head. (avoid lacing them behind your head or neck) Lift your shoulders up off the ground lifting your chin towards the sky.
2. Straight Leg Reaches - Lie on your back with your legs straight up in the air. With straight arms reach up and try to touch your toes.
3. Bicycles - Lie on your back with your legs straight down on the floor and your fingertips touching the side of your head. Bring one leg
up toward your chest while you bring the opposite elbow to meet it.
Do the same thing with he other leg and other elbow. Continue to alternate right leg/left elbow, left leg/right elbow.
4. Flutter kicks - Lie on your back with your hands under your pelvis to support your back. Lift your straight legs 8-10 inches off the floor
and slowly move them up and down like you are kicking under water.
5. “V” ups - Sit on the floor with your knees bent and your hands on the ground just behind your bottom. Lean back and extend your legs straight out in front of you forming a “v” with your body. As you sit back up, pull your knees up to your chest.
6. Iso Abs - Start in a push-up position except with your elbows supporting you instead of your hands. Hold for the designated # of sit-ups listed. (i.e. 20 sit-ups = 20 sec.) Rotate your position to one side where you are resting on one elbow and the other hand is on your hip. Continue to the back where you are resting on both elbows again, but your belly is up instead of down. Finally you switch to the other side.
7. Count up/ Count downs - For every 1 push-up you do, you flip over and do double the sit-ups. You work in a pyramid fashion working up to the specified number and back down to 1. (If the number is 5, you start with 1 push-up/2 sit-ups, 2 push-ups/4 sit-ups, etc. until you get to 5 push-ups and 10 sit-ups and then work your way back down to 1 and 2)
INDIVIDUAL STICK DRILLS:
1. Small Stick Skills - Working in a 20 yard distance
a. speed dribble
b. baby steps with quick hands (10 yds)/ walk the line (10 yds)
c. carry the ball forward and use fakes and pulls
d. zig zags cutting the ball every 5 yds.
e. pull backs and little lifts
2. T-drill - (do 10x’s with 1:2 rest ratio)
Start at the bottom of the “T” to the right of the cone. When you start dribbling head to the middle cone and go around it heading for the cone on the left. Circle around that cone and go to the cone on the other side and round that. Go back to the middle cone and go around that and go back to the cone you started at.
o o o
^
^
^
^
ox.
3. 1 yd pulls - (do 5x’s for 30 sec.)
*<---->* 1:2 ratio
4. 1 yd alt. pull backs - (do 5x’s for 30 sec.) Pull back on the diagnol drop stepping with the
foot on the side you are pulling back on. 1:2 ratio
5. 9 cone drill - Start at the middle cone. Go to any outside cone
and return to the middle. Go to a different outside cone, etc.
* * *
<----------- Do 5x’s for 30 sec.
* *X.------> * 1:2 ratio
* * *
PARTNER DRILLS:
1. Partner passing - perform skills both stationary and on the move
-push X. -----------------------> X
-hit
-slap hit (like an ice hockey slap shot)
2. 1 on 1 or 2 on 2 in a small grid (10yd x 15yd) or go to goal.
* *
X. X 5,7 or 10 min.
competitions
* *
3. Square passing drill - (R & L) - 7 x 10 yds ===== dribble
----- pass
<===========================X.
|* *
| Do for 1 min. - 5x’s
| each direction (1:1 ratio)
|
* *
X===========================>
4. Receive and passing drill - Stay low after the reception and set your feet up for the pass.
(push & hit) Do 3 sets of 10 balls
o o
------------X
o o
|
|
|
|
X...
.....
DEFENSIVE FOOTWORK DRILL:
Do this drill holding your stick in defensive position with your stick on the ground. Start between the two bottom cones. Run up to the top of the triangle. When you get there you break down your steps and side slide along the edge of the triangle. Slide back to the middle position between the bottom cones and work your way back up to the top cone.
This time slide down the other side of the triangle to the bottom cone.
Repeat this rotation until 30 sec. is up. Rest for 1 min. & repeat 10x’s.
*
* X *
Create your own drill -
Use a drill you like from a practice, camp or clinic you have attended. Practice the skills you know you will need for your position or skills that you know you need to work on. You can also work on special situations you might be involved in. (corners, strokes, etc.)
Try to include some game play whenever possible to keep your skills sharp and your conditioning game like. The schedule for the training program will be on the calendar provided. This is an important piece to your preparation for the 2008 season. The work you put in ahead of time will give us a head start on the other teams we will face in the fall. This will be the foundation of our 2008 season. We can build on this during the preseason and regular season and see where we land!!!