Spring Tryout Preparation 2024
Adapt Strength and Conditioning
HockeyIntroducing the 2024 Spring Tryout Preparation Program – the essential tool for youth hockey players. Tailored for youth athletes, it focuses on balance, stability, strength, core and endurance crucial for tryouts and overall development.
Features:
- 4 Week Program (1 year access)
- 6 Different Workouts
- 3 Different Levels of Progression
- Bodyweight Exercises
Key Benefits:
Sport-Specific Conditioning: Exercises target hockey-specific skills for tryout success.
Anywhere, Anytime Training: Train flexibly from home or at the rink, breaking free from gym constraints.
Injury Prevention: Exercises strengthen core muscles, improve balance, motor control and reduce injury risk.
Progressive Adaptation: Modifiable with 3 different levels, fostering consistent growth.
Confidence Boost: Enhance mental resilience, entering tryouts with newfound confidence.
Year-Round Versatility: Use the program beyond tryout prep for continuous improvement.
Access to Coach Jerry: Direct chat access for questions and support.
Gear up for success this spring with the Spring Tryout Preparation Program. Elevate your game and showcase your best on the ice!
A1
90/90
1 x 30
A2
Rocking Adductor
1 x 30
A3
Kneeling Hip Flexor Stretch
1 x 30
A4
SIde Shuffle
1 x 15
A5
Lunge w/ Overhead Extension
1 x 10
A6
Lateral Lunge
1 x 10
Circuit
B
Lower Body Circuit Workout #1 BEGINNER perform 3-4 rounds of 10-15 reps each exercise INTERMEDIATE perform 4-6 rounds of 10-15 reps each exercise ADVANCED perform 6-8 rounds of 10-15 reps each exercise (add resistance such as bands or dumbbells to increase difficulty or simply add more repetitions or rounds) Rest :15 to : 30 in between each exercise. Rest 1 minute to 1:30 between rounds (break when necessary though) WORKOUT PLAN: 1) Bodyweight Squat x10-15 reps 2) Single Leg Glute Bridge x10-15 reps each leg! 3) Single Leg Floor Touch Hop x10-15 reps each leg. 4) Lateral Heiden x10-15 reps (stick each landing for balance and control) 5) Reaching SLDL x10-15 reps each leg 6) Lateral Squat x10 -15 reps each leg 7) Vertical Jumps x10-15 reps Rest 1 minute to 1:30 between rounds (break when necessary though) Repeat for prescribed rounds Good luck!!
Recovery
C
Recovery Circuit 1
RECOVERY CIRCUIT - 30 seconds each exercise - Repeat 1-2 rounds - Focus on breathing PLAN: 1) Pigeon Stretch 2) 90/90's 3) Lunge with T-Spine Rotation
A1
3 Way Slider Lunge Mix
1 x 10
A2
Alternating Spiderman
1 x 10
A3
Kneeling Hip Flexor Stretch
1 x 30
A4
Rocking Adductor
1 x 30
A5
Kneeling T-Spine
1 x 15
Circuit
B
Upper Body Circuit Workout #2 BEGINNER perform 3-4 rounds of 10-15 reps each exercise INTERMEDIATE perform 4-6 rounds of 10-15 reps each exercise ADVANCED perform 6-8 rounds of 10-15 reps each exercise (add resistance such as bands or dumbbells to increase difficulty or simply add more repetitions or rounds) NOTES: Rest :15 to : 30 in between each exercise. Rest 1 minute to 1:30 between rounds (break when necessary though) If the band is too light for the user - add a 5 second pause at the top of the exercise or simply add a second band to the mix. WORKOUT PLAN: 1) Lateral Bear Crawl x10-15 reps each direction 2) Band Pull Aparts x10-15 reps 3) Band Squat to Press x10-15 reps 4) Anti-Rotation Press x10-15 reps 5) Pushups x10-15 reps (modify reps if necessary!) 6) Band Deadbug x10-15 reps 7) Shoulder Taps x10-15 reps 8) Band Row x10-15 reps Rest 1 minute to 1:30 between rounds (break when necessary though) Repeat for prescribed rounds Good luck!!
Circuit
C
RECOVERY CIRCUIT - 30 seconds each exercise - Repeat 1-2 rounds - Focus on breathing PLAN: 1) Cat Camel 2) Kneeling T-Spine Rotation 3) Inchworms
A1
Rocking Adductor
1 x 30
A2
90/90
1 x 30
A3
Kneeling Hip Flexor Stretch
1 x 30
A4
Reaching SLDL
1 x 10
A5
Carioca
1 x 20
A6
High Knee Run
1 x 30
Circuit
B
Total Body Circuit Workout #3 BEGINNER perform 3-4 rounds of 10-15 reps each exercise INTERMEDIATE perform 4-6 rounds of 10-15 reps each exercise ADVANCED perform 6-8 rounds of 10-15 reps each exercise (add resistance such as bands or dumbbells to increase difficulty or simply add more repetitions or rounds) NOTES: Rest :15 to : 30 in between each exercise. Rest 1 minute to 1:30 between rounds (break when necessary though) If the band is too light for the user - add a 5 second pause at the top of the exercise or simply add a second band to the mix. WORKOUT PLAN: 1) Yoga Pushup x10-15 reps 2) Bodyweight Reverse Lunge x10-15 reps each leg 3) Scissor Jumps x10-15 reps 4) Single Leg Glute Bridge x10-15 reps each leg 5) Single Leg Floor Touch Hop x10-15 reps each leg 6) Mountain Climbers x10-15 reps 7) Inchworms x10-15 reps 8) Vertical Jumps x10-15 reps Rest 1 minute to 1:30 between rounds (break when necessary though) Repeat for prescribed rounds Good luck!!
C
Bodyweight Squat
1 x 100
Jerry Vangilder
Coach Jerry's is the Head Strength and Conditioning Coach for the Flint Firebirds of the Ontario Hockey League as well as the Founder of Adapt Strength and Conditioning, LLC. Prior to, Jerry interned with USA Hockey's National Team before working in the Metro Detroit area where he oversaw training for local high school teams, an elite AAA Hockey organization and adult fitness.
Start today with the Spring Tryout Preparation Program and embark on a journey to elevate your athlete's game. With three targeted workouts each week, we're committed to ensuring their success on and off the ice. Elevate your game and showcase your best!
Get Spring Tryout Preparation 2024
Blade Jenkins
New York Islanders
Verified Athlete"I've been training with Jerry for just over 5 years now and the training is second to none! He cares about you and your goals and pushes you to be better every day.""
Avery Hayes
2x OHL Champion / Pittsburgh Penguins
Verified Athlete"I've been training with Jerry for 8 years now. Since training with Jerry, I've noticed an increase in strength and power on the ice as results from our off-season training program. I highly recommend training with Jerry for any athlete looking to get stronger and faster!""
Zach Osburn
Michigan State University / KC Mavericks
Verified Athlete""Training with Jerry is very specific and incorporates speed, agility, strength and explosive work. By the end of the off-season I feel prepared and ready to go for the season.""
