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 If you can find ways to make all of these drills more challenging - DO IT !! Add layers, never stop pushing yourself to find ways to be better !!!!! -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

RIPT Phase 5 Prep Days 1 + 4

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 15/15 Slantboard Soleus Raises 3: 1 x 15/15 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 ) - spread your hands wider apart and keep them closer to your face for these !!!! This will challenge your eyes even more 6: 1 x 15/15 Simple Foot Strengthening Drill 7: Alternating Toe Lifts 1 x 15 8: 1 x 5 Press Ups 9. 1 x 5 Cat Camels 10: 1 x 10/10 Bear Alternating Hip Extension March 11: 1 x 10/10 Standing Wall Push Hip Flexor Lifts ( stronger players can add a light band to this ) 12: 1 x 30 Seconds Each Side Side Planks 13: 1 x 8/8 Half Kneeling Leg Abducted T Spine Twists 14: 1 x 5/5 Kneeling T Spine Twists 15: 1 x 20 Second 8 Point Plank 16: 1 x 5 Somersaults 17: 1 x 6 Snap Downs 18: 10 Seconds 2 Inch Runs WHILE SCANNING THE ROOM x 10 seconds

Watch Videos For Coaching ! 1: Perform banded pogos 1 x 10 Forward - 1 x 10 Laterally To The Left - 10 x Laterally To The Right Rest 60 seconds between sets - 2 times through INTENTION ON THESE !!!! Pop off of the ground with a stiff ankle as fast as you can ! (laterally will be the same as forward just with the band around the right hip or left hip instead of across the front of the stomach - so you'll be driving up and laterally)

RIPT Short Sprints

4 x 10

RIPT Short Sprints

4 x 20

RIPT Accelerated Squat Jumps

3 x 5

RIPT Lateral Skater Jumps For Distance & Height

3 x 5

REALLY FOCUS ON THESE !!! INTENTION 1: 1 x 10/10 Straight Leg Raises 2: 1 x 10/10 Short Lever Hip Lifts 3: 1 x 25 Seconds Bodyweight Sliding Lateral Lunges Slow and Controlled 4: 1 x 5/5 Side Lying Hip CAR 5: 1 x 10/10 90/90 Forward Fold Hip Hinge 6: 1 x 10/10 90/90 Internal Rotation 7: 1 x 12/12 Back Elevated Single Leg Glute Bridges 8: 1 x 15-20 Seconds SINGLE LEG HAMSTRING BRIDGE ( 1 leg at a time )

Alternating Shoulder Tap Planks - NO SHIFTING IN YOUR HIPS !!! 1 x 30 Seconds Rest 20 Seconds 1 x 40 Wall Push Toe Touches Rest 20 Seconds 1 x 30 Seconds Side Plank - I want you to reach under your body as far back as you can and then come back to the starting side plank position ** No Rest & Switch Sides & Repeat 1 x 12 Banded Good Mornings Rest 20 Seconds 1 x 10-20 V Ups (form as to be tight on these !!!) Rest & Repeat Entire Circuit

RIPT Recovery

Perform these stretches for as long as you'd like - no pressure - just relax and melt into them 1 - Rfess Stretch 2 - Band Assisted Hamstring Stretch 3 - Pigeon Stretch 4 - Band Assisted V Stretch 5 - Diaphragmatic Breathing x One Super Chillax Song

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 20 4 Way Deadbugs 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 15 3: Scap Push Ups x 15 4: Shoulder Internal & External Rotation x 12/12 5: Band Pull Aparts x 15

RIPT Single Arm Farmers Carry

3 x 20

RIPT Split Stance Landmine Rotations

3 x 8

RIPT Db Snatch

3 x 5

RIPT Rebounding Lateral Skater Jump Into Medball Throw

3 x 4 @ 10 lb

RIPT Continuous Frog Leaps

3 x 5

RIPT Landmine Squat To Press EXAMPLE

4 x 12

Hopefully you are skating enough now that you don't have to do extra cardio BUT if you aren't... Since we sprinted yesterday today we will work differently ! Inertia Wave or Battle Rope alternating quick waves x 20 seconds on 60 seconds off x 5 sets Followed by 5 min medium-light to medium tension bike ride with RPM's high the whole time - steady state ride

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 If you can find ways to make all of these drills more challenging - DO IT !! Add layers, never stop pushing yourself to find ways to be better !!!!! -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

RIPT Phase 5 Prep Days 1 + 4

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 15/15 Slantboard Soleus Raises 3: 1 x 15/15 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 ) - spread your hands wider apart and keep them closer to your face for these !!!! This will challenge your eyes even more 6: 1 x 15/15 Simple Foot Strengthening Drill 7: Alternating Toe Lifts 1 x 15 8: 1 x 5 Press Ups 9. 1 x 5 Cat Camels 10: 1 x 10/10 Bear Alternating Hip Extension March 11: 1 x 10/10 Standing Wall Push Hip Flexor Lifts ( stronger players can add a light band to this ) 12: 1 x 30 Seconds Each Side Side Planks 13: 1 x 8/8 Half Kneeling Leg Abducted T Spine Twists 14: 1 x 5/5 Kneeling T Spine Twists 15: 1 x 20 Second 8 Point Plank 16: 1 x 5 Somersaults 17: 1 x 6 Snap Downs 18: 10 Seconds 2 Inch Runs WHILE SCANNING THE ROOM x 10 seconds

Multi Cone Agility (Set Patterns & Reactionary Using Switched On App)

4 x 15

RIPT Forward Backward Shuttles

4 x 60

Snap down into Lateral Hurdle jumps and stick

3 x 3

RIPT Split Squat Jump

3 x 4

RIPT not me 45 Degree Forward Lunge

3 x 6

RIPT Bb Hip Thrust From Floor

3 x 6

RIPT Landmine Transverse Squat

3 x 6

RIPT Phase II Lower Pre-Hab 1/4

Burn Through These Exercise With One Hundred Percent Focus And Attention To Detail. INTENTION And Make The Mind Muscle Connection With All Of Your Movements !!!! 1x 12 Of Each 1 - Seated VG Hip Mobility From 90/90 2 - Hamstring Airplane Each Side 3 - Single Leg Adductor Swings In Glute Bridge Each Side 4 - Kickstand Rotations Each Side 5 - Single Leg Glute Bridges Each Side 6 - Forward/Backward Monster Walks Each Side 7 - Lunge Position Pallof Press Each Side 8 - Alternating Leg Lift Plank x 30 Seconds (on elobows !)

RIPT Recovery

Perform these stretches for as long as you'd like - no pressure - just relax and melt into them 1 - Rfess Stretch 2 - Band Assisted Hamstring Stretch 3 - Pigeon Stretch 4 - Band Assisted V Stretch 5 - Diaphragmatic Breathing x One Super Chillax Song

RIPT Meditate / Diaphragmatic Breathing

1 x 5:00

RIPT Maryville Prep Circuit

1 - Press Ups x 10 2 - Cat Cows x 10 1 - VG Half Kneeling T Spine Twist w Band Resistance x 5/5 2 - 90/90 forward folds x 5/5 3 - 90/90 sit throughs x 5/5 4 - Copenhagens x 15-20 Seconds 5 - Bear Plank Hip Abduction Pulses x 20 seconds each side 6 - Back elevated single leg hip thrusts x 12/12 7 - Scap Slides x 15 8 - Scap Push Ups x 15 9 - Band Pull Aparts 2 x 15 Perform these in a circuit fashion with NO REST !!!! 4 - V ups x 15 5 - Wall Push Toe Touches x 40 6 - L Side Plank x 30 Seconds ss R Side Plank x 30 Seconds

RIPT Neck Circuit

1 x 1

Split Stance Band Rows

Incline DB Row

3 x 8

RIPT Split Stance Single Arm Standing Band Press

3 x 12

RIPT Full Body Push Ups

3 x 8

RIPT Neutral Grip Pull Ups

3 x 6

RIPT Db Curl Into Overhead Press

3 x 6

Bb Forearm Flexion and Extension

3 x 20

RIPT Db Farmers Carry

3 x 20

RIPT Forearm Pronation & Supination Drill

3 x 30

Dealers Choice !!!!! We all have our favorite core exercises. On Friday's for this phase you can choose any core exercises you like from the last four phases and this phase - or any that you have completed before ! 200 Reps of choice core - this was always my favorite when my strength coach gave us this - which exercises do you know you need to get better at ? Start with those !!!

RIPT How To Ride A Bike Like An Athlete

10 x 12 @ 48

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