HOCKEY FITNESS PLAN

SITUATION

• As a High School Student, I am anxiously awaiting and preparing for the upcoming hockey season
• By the time Hockey season starts (Only 176 days away) I hope to achieve: elite fitness, Improved Strength, and extensive conditioning

AEROBICS

• Aerobics= a form of physical exercise combining rhythmic exercise with stretching and strength
• Sport specification- Hockey requires extreme explosiveness and high tolerance for short amounts of time anywhere from 10-20 times a game
• 2 days a week after school go to the gym and as a form of conditioning, get on a bike and ride as fast as you can until reaching .5 miles. Repeat 3 times
• 2 days a week wherever possible 10 sets of 40 yard dashes
• 1 day a week 30-45 minutes of agility ladder work to improve foot work and lateral movement
• These exercises will work to improve overall explosiveness and conditioning

AEROBICS

• 2 days a week wherever possible 10 sets of 40 yard dashes
• 1 day a week 30-45 minutes of agility ladder work to improve foot work and lateral movement
• These exercises will work to improve overall explosiveness and conditioning

BIKE

40 YARD DASH

Agility Ladder

RESISTANCE

• Resistance= any exercise causing muscles
• Sport Specification- building up muscle will help to be a physical presence in a contact sport and will also help with lower body explosiveness
• Upper Body- 1 day a week: Bench Press, Pull-ups, Push-ups
• Core- 1 day a week: Planks, Russian twists, Lateral Pillar Bridges
• Lower Body- 1 day a week: Deadlifts, Back Squats, Prowler Push

BENCH PRES

PULL-UPS

PUSH UPS

PLANKS

RUSSIAN TWISTS

LATERAL PILLAR BRIDGES

DEADLIFT

BACK SQUAT

PROWLER PUSH

STRETCHING

• Forms of yoga can be used to stay limber at all times
• Adequate stretching should take place before every game and practice to help prevent injury