Total Hockey Training
Features
4 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Warm Up
10 yards of each: Lateral Squat IT Band Walk Shuffle Carioca Lateral High Knee Skip Lateral Crossover Skip
Prep
B
Med Ball
3 sets of 10: Kneeling OH Throw 3 sets of 10, each side: Kneeling Side Twist
C1
DB Bench Press
3 x 8
C2
Trunk Curl Up
4 x 3
D1
Half-Kneeling DB Shoulder Press
3 x 8
D2
Side Plank
2 x 3 @ 0:10
E1
YTWL
3 x 8
E2
Suitcase Carry
3 x 10
Conditioning
F
Tempo Runs - 8/10/12
Warm Up
A
10 yards of each: Knee Hug Leg Cradle Quad Stretch Reverse Lunge to Hamstring Backwards SLDL High Knee Skip High Knees Heels Up Straight Leg Walk Straight Leg Skip
Plyometrics
B
4 sets of 5: Box Jump w/Stick 4 sets of 5 each side: 1-Leg Box Jump w/Stick
C1
Hang Clean
3 x 5
C2
Kneeling Hip Flexor Stretch
3 x 30
D1
Front Squat
3 x 8
D2
Chin-Up
3 x 8
D3
Hollow Hold
0:15, 0:20, 0:30, 0:15, 0:20, 0:30
E1
1-Arm/1-Leg KB SLDL
3 x 8
E2
1-Arm DB Row
3 x 8
Speed
F
3 sets of 10-yard sprints for time.
Warm Up
A
10 yards of each: Lateral Squat IT Band Walk Shuffle Carioca Lateral High Knee Skip Lateral Crossover Skip
Med Ball
B
3 sets of 10: Kneeling OH Throw 3 sets of 10, each side: Kneeling Side Twist
C1
DB Bench Press
3 x 8
C2
Trunk Curl Up
4 x 3
D1
Push Ups
3 x 8
D2
Side Plank
2 x 3 @ 0:10
E1
YTWL
3 x 8
E2
Suitcase Carry
3 x 10
Conditioning
F
Tempo Runs - 8/10/12
Warm Up
A
10 yards of each: Knee Hug Leg Cradle Quad Stretch Reverse Lunge to Hamstring Backwards SLDL High Knee Skip High Knees Heels Up Straight Leg Walk Straight Leg Skip
Plyometrics
B
4 sets of 5: Heiden Hop w/Stick 4 sets of 5 each side: 1-Leg Lateral Box Jump w/Stick
C1
Hang Clean + Front Squat
3 x 5
C2
Kneeling Hip Flexor Stretch
3 x 30
D1
DB Split Squat
3 x 8
D2
Pull-up
3 x 8
D3
Hollow Hold
0:15, 0:20, 0:30, 0:15, 0:20, 0:30
E1
Physioball Leg Curl
3 x 8
E2
1-Arm DB Row
3 x 8
Speed
F
3 sets of 10-yard sprints for time.
