HAND EYE COORDINATION X HOCKEY ACADEMY

Starting the day with coordination ! Be creative here. Five-eight minutes of hand eye drills. Try to complete at least 2-3 drills over the next 5-8 minutes -Nicole Hensley Juggle Video shows tons of juggling variations !!!! -single hand two ball juggle -double hand three ball juggle -off the wall juggle -lying on the floor on your back juggling -dribbling two basketballs -dribbling mismatched (2 different kinds) balls -throwing a football with non-dominant hand ONLY -soccer ball dribbling around the room - USING BOTH FEET, eyes up and down or just up -soccer ball juggling -soccer ball juggling BUT every time there is a drop MUST re-start juggle using non-dominant foot -multidimensional hand eye - dribble ball and throw another ball off the wall -USING SWITCHED ON APP (or lights you have) single or partner touch game

Lacrosse Ball Roll Feet x 30 Seconds Each Side Foam Roll : Back, Hip Flexors, Quads, IT Bands, Hamstrings, Glutes, Calves, Tibs Mash : Chest, Traps ( use dip handles or end of a barbell to push on these areas for self release) Click Thumbnail For Coaching Videos of These Exercises - LEARN THEM !!!! 1: 1 x 10 Per Foot Manual Ankle Dorsiflexion Mobility 2: 1 x 10/10 Slantboard Soleus Raises 3: 1 x 10/10 Anterior Tib Band Raises (sorry it isn't me - if you have a tib bar, use your tib bar for these !) 4: 1 x 4/4 Compass Balance 5: 1 x 20/20 Peripheral Vision Balance ( 20 left to right - 20 top to bottom ) 6: 1 x 15/15 Simple Foot Strengthening Drill 5: 1 x 5 Press Ups 6. 1 x 5 Cat Camels 6: 1 x 8/8 Bear Alternating Hip Extension March 7: 1 x 8/8 Standing Wall Push Hip Flexor Lifts ( stronger players can add a light band to this ) 8: 1 x 30 Seconds Each Side Side Planks 9: 1 x 8/8 Half Kneeling Leg Abducted T Spine Twists 10: 1 x 5/5 Kneeling T Spine Twists 11: 1 x 20 Second 8 Point Plank 12: 1 x 5 Somersaults 13: 1 x 5 Snap Downs 14: 10 Seconds 2 Inch Runs WHILE SCANNING THE ROOM x 10 seconds

Click Thumbnail For Coaching Video ! Non Dominant Leg Forward First 2 Sets of Pails & Rails on the front & back leg - then switch which leg is in front & repeat 2 more sets !

Watch Videos For Coaching ! 1: Perform single leg partner band drives x 3 on each side Rest 60 seconds & repeat for 3 total sets - INTENTION ON THESE !!!! Let your front knee go past your toes creating a good shin angle - when ready, drive hard, fast and POWERFULLY to propel yourself forward - then repeat with the other leg - go back and forth until you have done 3 reps on each side 2: Light Sled Sprints 15 yards x 3 sets Rest 75 seconds between sets - your form will be the same as your heavy sled pushes with the only differences being the sled will be much much lighter (40-60% give or take of your bodyweight) and you will be sprinting pushing the sled vs walking/marching with it - Keep those heels high and drive those knees and hips forward not up ! 2: 25 Yard Sprints x 6 - Your rest should be your nice slow walk back to the starting line and maybe a little bit longer I want you starting ALL DIFFERENT WAYS ON THESE - sideways - backwards - from your stomach - from your back - get creative - we arent track athletes, starting from different positions will help you on the ice big time !

RIPT Single Leg Bench/Box Jump

3 x 5

RIPT Lateral Skater Jump With Plane Change & Medball Slam

3 x 4 @ 10 lb

RIPT Heels Elevated Db Front Squat

3 x 15

RIPT End Range Hamstring

2 x 1 @ 10

RIPT Bear Position TKE

2 x 10

RIPT Pigeon Stretch Pull Through

1 x 8 @ 8

RIPT Straight Leg Lateral Adductor Raises

2 x 12

RIPT Bear Plank Hip Abduction Pulses

2 x 20

RIPT Coppenhagen Drops

2 x 10

Watch videos for coaching Explosive Pallof Press x 5/5 Rest 20 seconds Elevated Single Arm Plank x 15-20 Seconds Each Side Rest 30 Seconds Banded Good Mornings x 10 Rest 20 seconds and repeat 1 more time through

RIPT Meditate / Diaphragmatic Breathing

1 x 5:00

1: Self Foot Massage - Roll Feet Out 2 x 1 Minute Each Foot 2: Foam Roll - Back. Hip Flexors. Quads. IT Bands. Hamstrings. Glutes. Groins. Calves. Anterior Tibialis 3: Juggle 4: Mismatch Dribble 5: PVC Pipe Hand Eye 6: Non Dominant Football Throw (if training alone, throw a tennis ball off the wall)

RIPT PHASE II Activation 2/5

Watch Video For Coaching ! 1: 1 x 50 Jump Rope Skips 2: 1 x 10 Manual Ankle Dorsiflexion 3: 1 x 10 Dorsiflexion Knees To The Wall 4: 1 x 4/4 Dynamic Ankle Stability 5: 1 x 10/10 Deadbugs With Feet Pushing Into Wall 6: 1 x 30 Wall Push Toe Touch 7: 1 x 3/3 Bear Sit Throughs 8: 1 x 5/5 Half Kneeling T Spine Rotation 9: 1 x 20 Glute Bridges 10: 1 x 5 Snap Downs 11: 1 x 10 Seconds 2 Inch Runs

RIPT Phase II Upper Pre-Hab 2/5

Watch Videos For Coaching ! 1: Neck Circuit - All four exercises x 30 Seconds ! 2 : 3 Point Plank Shoulder Cars x 3 each side 2: Scap Slides x 10 3: Scap Push Ups x 10 4: Internal ss External Punches 5: Band Pull Aparts x 15

RIPT Half Kneeling Landmine Overhead Press

3 x 8

RIPT Half Kneeling Diagonal Medball Chop

3 x 5 @ 10 lb

RIPT Explosive Row Using a TRX & Band

4 x 15

RIPT Db Bench Press

3 x 12

RIPT Dynamic Wrist Rotations

2 x 30

Since yesterday was a lot of work... Today perform some kind of lower intensity cardio Examples : Bike x 10 minutes at a steady RPM that equals a 5-6 RPE (rate of perceived exertion - 10 would be an all out sprint) or Any type of cardio machine OTHER THAN RUNNING (want you to stay away from running for today) - elyptical - arc trainer - stair stepper - rower - etc

1 x 20 REPS TRX Inverted Rows or To Technical Failure ( meaning go until your form breaks down ) Rest 30 Seconds 1 x 20 REPS Full Body Push Ups or To Technical Failure ( meaning go until your form breaks down ) Rest 60 Seconds 1 x 20 Band Curls (use a band that you can do 20 neutral grip curls with) Rest 30 Seconds 1 x 20 Band Tricep Push Downs (use a band that you can do 20 tricep push downs with) Rest 60 Seconds and repeat one more time 1 x 25 Deadbugs with band resistance Rest 20 seconds 1 x 25 Deadbugs with band resistance Rest 20 seconds 1 x 15 second Superman Iso Hold AT THE TOP Rest 20 seconds 1 x 15 second Superman Iso Hold AT THE TOP Rest 20 seconds Wall Push Toe Touches 1 x MAX REPS - make it burrrrnnnnnn

RIPT Meditate / Diaphragmatic Breathing

1 x 5:00

RIPT Hand Eye Drills

Learning to juggle Gold Medalist client Nicole Hensley juggling challenge Non dominant soccer juggle Non dominant football throws PVC hand eye Multidimensional hand eye Quick hands SwitchedOn App quick touch 1v0 or 1v1

Mobility Flow with Dr. Tony Katakis

1 x 1

RIPT Stickhandling Progression 1 With Connor Chatham

1 x 2:00

RIPT Shooting Progression 1 With Connor Chatham

1 x 2:00

RIPT Stickhandling Progression 2 With Connor Chatham

1 x 2:00

RIPT Shooting Progression 2 With Connor Chatham

1 x 2:00

RIPT Stickhandling Progression 3 With Connor Chatham

1 x 5:00

RIPT Stickhandling Progression 4 With Connor Chatham

RIPT Shooting Progression 4 With Connor Chatham

RIPT Stickhandling Progression 5 With Connor Chatham

RIPT Shooting Progression 5 With Connor Chatham

RIPT Stickhandling Progression 6 With Connor Chatham

RIPT Shooting Progression 6 With Connor Chatham

RIPT Stickhandling Progression 7 With Connor Chatham

RIPT Stickhandling Progression 8 With Connor Chatham

RIPT Stickhandling Progression 9 With Connor Chatham

RIPT Stickhandling Progression 10

RIPT Stickhandling Progression 12 With Connor Chathamm

RIPT Meditate / Diaphragmatic Breathing

1 x 5:00

HAND EYE COORDINATION X HOCKEY ACADEMY

Starting the day with coordination ! Be creative here. Five-eight minutes of hand eye drills. Try to complete at least 2-3 drills over the next 5-8 minutes -Nicole Hensley Juggle Video shows tons of juggling variations !!!! -single hand two ball juggle -double hand three ball juggle -off the wall juggle -lying on the floor on your back juggling -dribbling two basketballs -dribbling mismatched (2 different kinds) balls -throwing a football with non-dominant hand ONLY -soccer ball dribbling around the room - USING BOTH FEET, eyes up and down or just up -soccer ball juggling -soccer ball juggling BUT every time there is a drop MUST re-start juggle using non-dominant foot -multidimensional hand eye - dribble ball and throw another ball off the wall -USING SWITCHED ON APP (or lights you have) single or partner touch game

Lacrosse Ball Roll Feet x 30 Seconds Each Side Foam Roll : Back, Hip Flexors, Quads, IT Bands, Hamstrings, Glutes, Calves, Tibs Mash : Chest, Traps ( use dip handles or end of a barbell to push on these areas for self release) Click Thumbnail For Coaching Videos of These Exercises - LEARN THEM !!!! 1: 1 x 10 Per Foot Manual Ankle Dorsiflexion Mobility 2: 1 x 10/10 Slantboard Soleus Raises 3: 1 x 10/10 Anterior Tib Band Raises (sorry it isn't me - if you have a tib bar, use your tib bar for these !) 4: 1 x 4/4 Compass Balance 5: 1 x 20/20 Peripheral Vision Balance ( 20 left to right - 20 top to bottom ) 6: 1 x 15/15 Simple Foot Strengthening Drill 5: 1 x 5 Press Ups 6. 1 x 5 Cat Camels 6: 1 x 8/8 Bear Alternating Hip Extension March 7: 1 x 8/8 Standing Wall Push Hip Flexor Lifts ( stronger players can add a light band to this ) 8: 1 x 30 Seconds Each Side Side Planks 9: 1 x 8/8 Half Kneeling Leg Abducted T Spine Twists 10: 1 x 5/5 Kneeling T Spine Twists 11: 1 x 20 Second 8 Point Plank 12: 1 x 5 Somersaults 13: 1 x 5 Snap Downs 14: 10 Seconds 2 Inch Runs WHILE SCANNING THE ROOM x 10 seconds

Click Thumbnail For Coaching Video ! Non Dominant Leg Forward First 2 Sets of Pails & Rails on the front & back leg - then switch which leg is in front & repeat 2 more sets !

Watch Videos For Coaching ! 1. Pogos - BUT PERFORM THESE LATERALLY !!! Place hands on hips and perform your pogos moving sideways 10 yards then rest 45 seconds and perform them back the opposite direction laterally 10 yards again - Rest 60 seconds and repeat for one more set! 2: Wall Sprints Up and Back Down Perform 1 then 1-2 then 1-2-3 then 1-2-3-4 then 1-2-3-4-5 Rest 60 seconds & repeat for 3 total sets - INTENTION ON THESE !!!! Drive !!! Stiff ankle on the ground and quick touches off of the ground ! 3: 5-10-5s - CROSS OVER STARTS EVERY TIME ! Perform 2 on each side Rest 60 seconds between each rep 4: Lateral Shuffle Back and Forth's With EXPLOSIVE EMPHASIS ! 16 seconds back and forth AS MANY AS YOU CAN AS EXPLOSIVE AS YOU CAN ! Rest 60 -75 seconds between sets 4 total sets

RIPT (example) Lateral Sled Drags

3 x 15

RIPT Hex (Trap) Bar Deadlifts

3 x 8

RIPT Landmine Lateral Lunges

3 x 8

RIPT Back Elevated Single Leg Hip Thrusts

3 x 12

RIPT End Range Hamstring

2 x 1 @ 10

RIPT Bear Position TKE

2 x 10

RIPT Pigeon Stretch Pull Through

1 x 8 @ 8

RIPT Straight Leg Lateral Adductor Raises

2 x 12

RIPT Bear Plank Hip Abduction Pulses

2 x 20

RIPT Coppenhagen Drops

2 x 10

Watch videos for coaching Explosive Pallof Press x 5/5 Rest 20 seconds Elevated Single Arm Plank x 15-20 Seconds Each Side Rest 30 Seconds Banded Good Mornings x 10 Rest 20 seconds and repeat 1 more time through

RIPT Meditate / Diaphragmatic Breathing

1 x 5:00

1: Self Foot Massage - Roll Feet Out 2 x 1 Minute Each Foot 2: Foam Roll - Back. Hip Flexors. Quads. IT Bands. Hamstrings. Glutes. Groins. Calves. Anterior Tibialis 3: Juggle 4: Mismatch Dribble 5: PVC Pipe Hand Eye 6: Non Dominant Football Throw (if training alone, throw a tennis ball off the wall)

RIPT PHASE II Activation 2/5

Watch Video For Coaching ! 1: 1 x 50 Jump Rope Skips 2: 1 x 10 Manual Ankle Dorsiflexion 3: 1 x 10 Dorsiflexion Knees To The Wall 4: 1 x 4/4 Dynamic Ankle Stability 5: 1 x 10/10 Deadbugs With Feet Pushing Into Wall 6: 1 x 30 Wall Push Toe Touch 7: 1 x 3/3 Bear Sit Throughs 8: 1 x 5/5 Half Kneeling T Spine Rotation 9: 1 x 20 Glute Bridges 10: 1 x 5 Snap Downs 11: 1 x 10 Seconds 2 Inch Runs

RIPT Phase II Upper Pre-Hab 2/5

Watch Videos For Coaching ! 1: Neck Circuit - All four exercises x 30 Seconds ! 2 : 3 Point Plank Shoulder Cars x 3 each side 2: Scap Slides x 10 3: Scap Push Ups x 10 4: Internal ss External Punches 5: Band Pull Aparts x 15

RIPT Single Arm Overhead Press

3 x 8

RIPT Single Arm Medball Chest Pass

3 x 5 @ 10 lb

RIPT Three Point Rows

3 x 8

RIPT Split Stance Single Arm Standing Band Press

3 x 12

RIPT Dynamic Wrist Rotations

2 x 30

1 x 20 REPS TRX Inverted Rows or To Technical Failure ( meaning go until your form breaks down ) Rest 30 Seconds 1 x 20 REPS Full Body Push Ups or To Technical Failure ( meaning go until your form breaks down ) Rest 60 Seconds 1 x 20 Band Curls (use a band that you can do 20 neutral grip curls with) Rest 30 Seconds 1 x 20 Band Tricep Push Downs (use a band that you can do 20 tricep push downs with) Rest 60 Seconds and repeat one more time 1 x 25 Deadbugs with band resistance Rest 20 seconds 1 x 25 Deadbugs with band resistance Rest 20 seconds 1 x 15 second Superman Iso Hold AT THE TOP Rest 20 seconds 1 x 15 second Superman Iso Hold AT THE TOP Rest 20 seconds Wall Push Toe Touches 1 x MAX REPS - make it burrrrnnnnnn

Since yesterday was a lot of work... Today will be your choice - either play another sport or game that has you battling or perform some kind of lower intensity cardio Examples : Bike x 10 minutes at a steady RPM that equals a 5-6 RPE (rate of perceived exertion - 10 would be an all out sprint) or Any type of cardio machine OTHER THAN RUNNING (want you to stay away from running for today) - elyptical - arc trainer - stair stepper - rower - etc

RIPT Meditate / Diaphragmatic Breathing

1 x 5:00

RIPT Hand Eye Drills

Learning to juggle Gold Medalist client Nicole Hensley juggling challenge Non dominant soccer juggle Non dominant football throws PVC hand eye Multidimensional hand eye Quick hands SwitchedOn App quick touch 1v0 or 1v1

Mobility Flow with Dr. Tony Katakis

1 x 1

RIPT Stickhandling Progression 1 With Connor Chatham

1 x 2:00

RIPT Shooting Progression 1 With Connor Chatham

1 x 2:00

RIPT Stickhandling Progression 2 With Connor Chatham

1 x 2:00

RIPT Shooting Progression 2 With Connor Chatham

1 x 2:00

RIPT Stickhandling Progression 3 With Connor Chatham

1 x 5:00

RIPT Stickhandling Progression 4 With Connor Chatham

RIPT Shooting Progression 4 With Connor Chatham

RIPT Stickhandling Progression 5 With Connor Chatham

RIPT Shooting Progression 5 With Connor Chatham

RIPT Stickhandling Progression 6 With Connor Chatham

RIPT Shooting Progression 6 With Connor Chatham

RIPT Stickhandling Progression 7 With Connor Chatham

RIPT Stickhandling Progression 8 With Connor Chatham

RIPT Stickhandling Progression 9 With Connor Chatham

RIPT Stickhandling Progression 10

RIPT Stickhandling Progression 12 With Connor Chathamm

RIPT Meditate / Diaphragmatic Breathing

1 x 5:00

RIPT Hand Eye Drills

Learning to juggle Gold Medalist client Nicole Hensley juggling challenge Non dominant soccer juggle Non dominant football throws PVC hand eye Multidimensional hand eye Quick hands SwitchedOn App quick touch 1v0 or 1v1

Mobility Flow with Dr. Tony Katakis

1 x 1

RIPT Stickhandling Progression 1 With Connor Chatham

1 x 2:00

RIPT Shooting Progression 1 With Connor Chatham

1 x 2:00

RIPT Stickhandling Progression 2 With Connor Chatham

1 x 2:00

RIPT Shooting Progression 2 With Connor Chatham

1 x 2:00

RIPT Stickhandling Progression 3 With Connor Chatham

1 x 5:00

RIPT Stickhandling Progression 4 With Connor Chatham

RIPT Shooting Progression 4 With Connor Chatham

RIPT Stickhandling Progression 5 With Connor Chatham

RIPT Shooting Progression 5 With Connor Chatham

RIPT Stickhandling Progression 6 With Connor Chatham

RIPT Shooting Progression 6 With Connor Chatham

RIPT Stickhandling Progression 7 With Connor Chatham

RIPT Stickhandling Progression 8 With Connor Chatham

RIPT Stickhandling Progression 9 With Connor Chatham

RIPT Stickhandling Progression 10

RIPT Stickhandling Progression 12 With Connor Chathamm

RIPT Meditate / Diaphragmatic Breathing

1 x 5:00