MOVEWITHMCK / MCKIYA MAZUR
HockeyWELCOME TO YOUR OFF-SEASON PROGRAM DESIGNED TO LEVEL YOU UP AS AN ATHLETE & HOCKEY PLAYER
This phase is designed to build a strong athletic foundation through a combination of resistance training and energy system development.
Program Focus:
3 Full-Body Resistance Training Sessions per week
2 Energy System Development (ESD) Sessions per week
- Emphasis on building a solid base of strength through functional movement patterns.
- Form-first approach! Controlled movements
- Program to help grow muscle, increase strength, power output, and general athleticism!
Weekly Layout
ESD Days:
Main focus
Youth athletes need coordination & physical literacy.
Developing and practicing coordination & different movement patterns emphasize the importance of being a good mover.
Better movement efficiency = better athlete!
The sessions focus on:
DAY 1:
Mechanics & Aerobic Development
Focus on improving:
- Sprinting mechanics!!!
- Change of direction
- Aerobic conditioning
DAY 2:
1. Speed & Power
Focus on developing explosive athletic qualities through:
Linear Focus day:
- Sprint work
- Plyometrics
- Jump training
- Balance and coordination
- Power/ Force Production
Equipment Needed:
Ideal Setup (modifications can be made if equipment is limited):
- Dumbbells and/or kettlebells
- Resistance bands (long loop bands and mini bands)
- Cones or hurdles (optional, but helpful)
An awesome program for athletes looking to start or continue the basics of strength training and athlete development.
1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Dynamic Full Body Prep
Knee Pulls x 5ea Cradle Pulls x 5ea Quad Pull w/ Reach x 5ea Hammy Sweep x 5ea Forward Lunge w/ Rotation x 5ea Single Leg RDL w/ Reach Overhead x 5ea Lateral Groin Stretch x 5ea High Knees x 5ea High Kicks x 5ea A-Skip x 5ea SIngle Switches x 5 ea Lateral Shuffle x 5ea Mini Accels (5 building steps to 5 decel steps) x 5
B1
Air Squat
2 x 10
B2
Alternating Bodyweight Lunge
2 x 10
B3
Lateral Lunge
2 x 10
B4
H.O.W Glute Bridge
2 x 5
B5
I-Y-T Shoulder
2 x 10
B6
T-Spine Openers vs Wall
C1
Partner Band Resisted March
3 x 10
C2
Broad Jump
3 x 5
C3
TK Medball OH Toss
3 x 5
D
Partner Chase Sprint
4 x 10
E1
Goblet Squat
3 x 8
E2
Bodyweight Row
3 x 8
E3
Dead Bug
3 x 8
F1
DB Bench Press
3 x 8
F2
Single Leg Glute Bridge
3 x 8
F3
Paloff Press
3 x 8
G
Post-Workout Stretch
A
Stickhandling Series Follow Along
1 x 5:00
B
Prep
C
DYNAMIC WARM UP - SPRINT PREP
10 REPS/SIDE OR ABOUT 20M IN DISTANCE - PLEASE PERFORM! - Worlds Greatest stretch - Lateral Squat side to side - Carioca - Lateral Shuffle with Big arms - Quad stretch - Hamstring Sweeps - High Skips - Hops - DL Lateral Hops Light Tier - Hops - SL Lateral Hops Light Tier
D1
Single Switch March (no dowel)
2 x 5
D2
Double Switches
2 x 5
D3
Single Switch With dowel/hockey stick
2 x 5
E1
Wall Drill - Acceleration Switch
2 x 5
E2
Wall Drill - Double Switch
2 x 5
F1
Snap Down to Broad Jump
3 x 5
F2
Linear Bound to Stick
3 x 5
F3
SL BENT LEG CALF ISO
3 x 0:20
G1
8 Vector HK Sprint Starts
G2
Lateral Groin Rock Mobility
G3
90/90 Hip External Rotation Lift off
H1
Flying 10 Sprint
H2
Yoga Squat to Alt T-spine reach
4 x 5
H3
Hip CARS
4 x 5
A
Athletic Skill Development
1 x 5:00
B1
Air Squat
2 x 10
B2
Worlds Greatest Stretch Complex
2 x 10
B3
Hamstring Walk Out
2 x 5
B4
Glute Bridge March
2 x 5
B5
Prone Angels
2 x 10
B6
Plank to Down Dog
1 x 10
C1
Chin-Up (Bodyweight or Assisted)
3 x 6
C2
Banded Pull downs (At Home)
3 x 12
C3
Dumbbell Romanian Deadlift (RDL)
3 x 8
C4
Lateral Bear Crawl
3 x 10
D1
DB Split Squat
3 x 8
D2
HK SA OH Press
3 x 8
D3
Banded Leg Lower
3 x 8
E
Post-Workout Stretch
Prep
A
Dynamic Warm up (Sprint Prep)
Dynamic Warm Up Prep: ***PLEASE PERFORM! - Lunge to T-Spine opener - Lateral Squat - Carioca - Lateral Shuffle with Big arms - Crossover Run - 3x Accelerations (70%/80%/90%) - A March - A Skips - Single switches (6/leg) - Single Switch with dowel or hockey stick Overhead (5/leg) - Triple switches (10 total) - Wall Prep (1,2,3 switches)
B1
Pogos Forward/Backwards
2 x 10
B2
Pogo Jump Side to Side
2 x 10
B3
Depth Drop
3 x 5
C1
Double Leg Lateral Hurdle Hop w/ Stick
2 x 5
C2
Lateral Hurdle Hop w Bounce
2 x 5
D
Linear Tempo Run with Passive Recovery
2 x 0:20 @ 8
E
Post Run Stretch
A
Athletic Skill Development
1 x 5:00
B1
Air Squat
1 x 10
B2
4-way lunge
1 x 10
B3
Bird Dog
1 x 10
B4
Table Top to Bridge Reach
1 x 5
B5
Prone Angels
1 x 10
C
Partner Mirror Drill
4 x 10
D1
Partner Band Resisted Lateral Shuffle
3 x 10
D2
Lateral Skater Hops
3 x 5
D3
MB HK Side Toss
E1
DB Goblet Lateral Squat
3 x 8
E2
Push-Up
3 x 8
E3
Russian Twist
3 x 10
F1
Low Box SL Squat
3 x 8
F2
1-Arm DB Row
3 x 8
F3
Iso Lunge Calf Raises
3 x 10
G
Post-Workout Stretch
