THS at Home 2.0
Train Hockey Smart
HockeyTHE TRAIN HOCKEY SMART AT HOME PROGRAM REMOVES ALL BARRIERS TO ACCESSING QUALITY TRAINING GUIDANCE
This program is an essential resource to allow all young Ice Hockey players in the UK develop as well-rounded athletes:
-No gym access needed
-Low monthly cost
-Designed by Rupert Quiney, S&C Lead for England Ice Hockey and owner of Train Hockey Smart.
WHO IS THIS PROGRAM FOR?
-ANY British Ice Hockey player that can't yet access a gym or wants to begin their training journey before moving on to gym based programs.
HELPING ALL AGES TO PHYSICALLY PREPARE FOR SPORT
Not only will joining the THS at Home 2.0 program help players excel on the ice, but it will give them the best chance of being physically robust when playing the game. In the UK, most young Ice Hockey players can't access a gym until sixteen, the same age the best start playing senior hockey.
It's essential that our players can start training long before then.
THE MONTHLY SUBSCRIPTION GIVES ACCESS TO FOUR SESSIONS PER WEEK
-2 Bodyweight Resistance Training Sessions
-1 Dry-Land Speed/Agility Session
-1 Core/Hip Stability Session
-Mobility & Conditioning Integrated
-Program Updated Continuously (every 2-weeks)
Prep
A
Movement Warm Up 1
Lateral Lunges - 5/5 Reps Cat Cows - 5 Reps Toe Hold Sumo Squat - 5 Reps Bent Over YTW's - 5/5/5 Reps 2 Rounds
B1
5s Eccentric Bodyweight Squat
4 x 6
B2
Prone Swimmers
4 x 12
C1
Split Squat Hold
4 x 30
C2
5s Eccentric Push-Up
4 x 5
D1
Pigeon Stretch
3 x 30
D2
Quadruped Adductor Rockback
3 x 30
Prep
A
Movement Warm Up 2
Overhead Squats - 5 Reps Knee Tuck to Reverse Lunge - 5/5 Reps Downward Dog to Cobra - 5/5 Reps Quadruped Hip Circles - 5/5/5/5 Reps 2 Rounds
B1
Copenhagen Plank
4 x 20
B2
Zombie Sit Ups
4 x 8
C1
Side Star Plank
4 x 20
C2
Single Leg Hip Thrust ISO Hold
4 x 30
D1
Butterfly Stretch
3 x 60
D2
Runners Lunge
3 x 30
Prep
A
Movement Warm Up 3
Worlds Greatest Stretch - 5/5 Reps Prone Behind The Neck Press - 10 Reps 90-90 Hip Rotation (No Hands) - 5/5 Reps Hamstring Glute Bridges - 10 Reps 2 Round Only
B1
Lateral Lunge
4 x 8
B2
Bent Over T
4 x 12
C1
Single Leg Squat to Box
4 x 6
C2
Plank Get Up
4 x 6
D1
Knee to Wall
3 x 30
D2
1/2 Kneeling Adductor Rock
3 x 30
Prep
A
THS Off-Ice Warm Up
Start and finish marks should be approximately 8 meters apart. Perform each exercise over the start-to-finish distance, with an easy walk-back recovery. Complete one run of all exercises. 1. Open the Gates 2. Close the Gates 3. Knee Hugs 4. Anterior Ankle Pull (AKA Sniff Your Sock) 5. Leg Kicks 6. Walking RDL (AKA Superhero Walk) 7. Inchworm 8. Worlds Greatest Stretch 9. Rotating Sumo Squats 10. Rotating Lateral Lunges 11. Pogos 12. Alternating Pogos 13. A-Skips 14. High Skips 15. Long Skips 16. Triple Shuffle to Accelerate (Left) 17. Triple Shuffle to Accelerate (Right) 18. Step Back Starts (Left) 19. Step Back Starts (Right)
B1
Single-Leg Double Broad Jump
3 x 3
B2
T-Test
3 x 2
C1
Triple Counter-Movement Jump
3 x 3
C2
Forward S-Run to Sprint
3 x 2
D
Sprint
10 x 20
Rupert Quiney MSc
Having worked with players in the Elite League, GB Internationals and as Lead for England Ice Hockey, Rupert launched Train Hockey Smart to provide quality and affordable S&C resources across the British Ice Hockey community. "My playing career was derailed by injuries because I lacked quality S&C through development. As a result, I want to help others properly prepare physically for the game".
Most Ice Hockey players in the UK are failing to maximise their potential through lack of training, even at the professional level. Start the journey of becoming an Ice Hockey athlete. It will transform your game, and potentially prevent that career thre
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THS at Home 2.0
THS at Home 2.0
THS at Home 2.0
