THE PROGRAM NIKETRAINING.CA

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1 THE PROGRM NIKETRINING.

2 WELOME TO THE PROGRM reated by big league veteran Gary Roberts and pro trainer Matt Nichol, The Program gives you the tools to crush anyone who stands in your way. It focuses on building a solid foundation of speed, strength, agility and quickness, and adds explosiveness to your game. Your coaches and teammates will take notice, and you ll earn that extra time on the ice. e The One. Next season starts now. The Program is divided into three main parts designed to take you from this season to the next. Each day is broken down into warm ups and drills. These 4 minute training sessions are designed to give you the edge on the ice. Weeks and are active recovery weeks which allow you to customize your workout schedule. SPEED & POWER TIVE REOVERY EXPLOSIVENESS TIVE REOVERY TRINING MP WEEKS 1-4 WEEK WEEKS - WEEK WEEKS -1 This is the beginning of your journey. Here we take the momentum you have from finishing off last season, and push it to another level in the gym. You ll have two days of ctive Recovery every week, and that s your chance to get out of the gym and play any sport you want. This is an ctive Recovery week. It s not a week off. ustomize your workout schedule by playing sports or doing other workouts you enjoy. Take your bike, rollerblade, or go for a sustained run. Get out there every day of the week. Try to break a sweat. You will be feeling stronger and quicker. nd it s time to push even harder. We ve added field exercises to a more intense gym workout. Weeks - are where we work on the explosiveness and quickness you ll need when you re back on the ice. These are the most intense weeks. Once again, this is a recovery week. It s not a week off. There are plenty of other exercises outside of your normal schedule that will really enhance your performance. Try quick reaction games like soccer or basketball which balance lateral movement and power. Keep pushing. The drills you ll find here will complement your Training amp on-ice workouts you re already getting. You can work out any two days of the week, but try to keep 4 hours between The Program workouts. If you ve come this far, your coaches and teammates will definitely notice. NIKETRINING. Visit Niketraining.ca to rate yourself and see how you stack up against the competition. Visit Youtube.com/niketraining for videos of all drills and training tips from Gary and Matt. 1

3 WEEKS 1-4: SPEED & POWER WEEK 1 WEEK WEEK WEEK 4 WRMUPS GYM WRM UP GYM WRM UP GYM WRM UP GYM WRM UP Gym Warmup Sets Reps Rests Superset Page Day 1 One Leg Squat ox Jump One Leg Squat ox Jump One Leg Squat ox Jump One Leg Squat ox Jump Swiss all Hip Ext. & Hamstring url Swiss all runch Wall Sits Swiss all Hip Ext. & Hamstring url Swiss all runch Wall Sits Swiss all Hip Ext. & Hamstring url Swiss all runch Wall Sits Swiss all Hip Ext. & Hamstring url Swiss all runch Wall Sits Three Position Wall Stretch Side Leg Lifts on Wall Glute ridge Glute ridge Marching Wall Side Lunges Prone obra Swiss and Med all Rotations Inch Worms each leg each leg 1-0 s 0 s 0 s steps each way each side 0 metres 0 s Day Day Day 4 Day Pause Push-Ups Pause Push-Ups Pause Push-Ups Pause Push-Ups s One rm Dumbbell Row Sprinter s Sit-Ups Dumbbell Squat & Press Med all Sumo Squat & Overhead Reach Med all Overhead Twists Med all Side to Side Twists Med all Wood hop Med all lternating Lunges TIVE REOVERY GYM WRM UP GYM WRM UP GYM WRM UP GYM WRM UP s One rm Dumbbell Row Sprinter s Sit-Ups Dumbbell Squat & Press Med all Sumo Squat & Overhead Reach Med all Overhead Twists Med all Side to Side Twists Med all Wood hop Med all lternating Lunges s One rm Dumbbell Row Sprinter s Sit-Ups TIVE REOVERY Dumbbell Squat & Press Med all Sumo Squat & Overhead Reach Med all Overhead Twists Med all Side to Side Twists Med all Wood hop Med all lternating Lunges s One rm Dumbbell Row Sprinter s Sit-Ups GYM WRM UP GYM WRM UP GYM WRM UP GYM WRM UP Dumbbell Squat & Press Med all Sumo Squat & Overhead Reach Med all Overhead Twists Med all Side to Side Twists Med all Wood hop Med all lternating Lunges S Day 1: Gym One Leg Squat ox Jump Swiss all Hip Ext. & Hamstring url Swiss all runch Wall Sits Day : ctive Recovery Day : Gym Pause Push-Ups s One rm Dumbbell Row Sprinter s Sit-Ups Day 4: ctive Recovery Day : Gym Dumbbell Squat & Press Med all Sumo Squat & Overhead Reach Med all Overhead Twists Med all Side to Side Twists Med all Wood hop Med all lternating Lunges Week : ctive Recovery Sets Reps Rests Superset Page time each side. Hold for sec time s 0 s 1-0 s 0 s 0s 0s 0 s 0 s 0 s 0 s Superset: For increased difficulty, complete sets of drills with the same letter [e.g., ] as a circuit. NIKETRINING.

4 WEEKS -: EXPLOSIVENESS Day 1 Day Day Day 4 Day WEEK 1 WEEK WEEK WEEK 4 GYM WRM UP GYM WRM UP GYM WRM UP GYM WRM UP One and One Quarter One and One Quarter One and One Quarter One and One Quarter Skater s Squats Skater s Squats Skater s Squats Skater s Squats Side ridge Hip Extension Swiss all Twisting Side runch Pyramid Sprints Pyramid Sprints Pyramid Sprints Incline Dumbbell ench Press Incline Dumbbell ench Press Incline Dumbbell ench Press Incline Dumbbell ench Press One rm Dumbbell Row hin-up Test Ladder rossover Ladder rossover Ladder rossover Ladder rossover gility ox rossover Get-Up Tag lternating Lunge Med all Sumo Squats & Overhead Reach Med all Side to Side Twists Med all Wood hop Med all Split Jump & Twist Med all Jump Squats Side ridge Hip Extension Swiss all Twisting Side runch One rm Dumbbell Row hin-up Test gility ox rossover Get-Up Tag lternating Lunge Med all Sumo Squats & Overhead Reach Med all Side to Side Twists Med all Wood hop Med all Split Jump & Twist Med all Jump Squats Side ridge Hip Extension Swiss all Twisting Side runch One rm Dumbbell Row hin-up Test gility ox rossover Get-Up Tag lternating Lunge Med all Sumo Squats & Overhead Reach Med all Side to Side Twists Med all Wood hop Med all Split Jump & Twist Med all Jump Squats Side ridge Hip Extension Swiss all Twisting Side runch FIELD WRM UP FIELD WRM UP FIELD WRM UP FIELD WRM UP Pyramid Sprints GYM WRM UP GYM WRM UP GYM WRM UP GYM WRM UP One rm Dumbbell Row hin-up Test FIELD WRM UP FIELD WRM UP FIELD WRM UP FIELD WRM UP gility ox rossover Get-Up Tag GYM WRM UP GYM WRM UP GYM WRM UP GYM WRM UP lternating Lunge Med all Sumo Squats & Overhead Reach Med all Side to Side Twists Med all Wood hop Med all Split Jump & Twist Med all Jump Squats WRMUPS Gym Warmup Three Position Wall Stretch Side Leg lifts on Wall Glute ridge Glute ridge Marching Wall Side Lunges Prone obra Swiss and Med all Rotations Inch Worms S Day 1: Gym Reps One and One Quarter Skater s Squats Side ridge Hip Extension Swiss all Twisting Side runch Day : Field Pyramid Sprints Day : Gym Incline Dumbbell ench Press One rm Dumbbell Row hin-up Test Day 4: Field Ladder rossover gility ox rossover Get-Up Tag Day : Gym each leg each leg 1-0 sec 0 sec 0 sec steps each way each side 0 metres Wk1 Wk Wk Wk4 lternating Lunge Med all Sumo Squats & Overhead Reach Med all Side to Side Twists Med all Wood hop Med all Split Jump & Twist Med all Jump Squats Sets Page Reps each leg -1 each side. Hold for sec 1x0 1x00 1x00 1x00 1x0 Field Warmup Side Shuffle with rm rosses arioca Leg Swings High Knee March Jogging utt Kickers Walking Lunges lternating Side Lunges Spiderman Stretch arioca Squats Ladder rossover Frankenstein Walk Speed Play: uildups each side x with each foot yards 1 yards 0 yards 1 yards each leg each leg Rests 0 s 0 s Jog at 0% for the remainder of the track 0 s 0 s 0 s Reps 0 metres 0 metres 0 metres 0 metres 0 metres 0 metres each leg 0 metres 0 metres X starting with each foot 0 metres 0 metres at 0% speed 0 metres at % speed 0 metres at 0% speed Superset Page Page NIKETRINING. Superset: For increased difficulty, complete sets of drills with the same letter [e.g., ] as a circuit.

5 WEEKS -1: TRINING MP WEEK WEEK 1 WRMUPS Day 1 GYM WRM UP S Med all lternating Lunges Med all Wood hop Med all Sumo Squats & Overhead Reach Med all Split Jump & Twist Med all Push-Ups Med all Toe Touches GYM WRM UP S Med all lternating Lunges Med all Wood hop Med all Sumo Squats & Overhead Reach Med all Split Jump & Twist Med all Push-Ups Med all Toe Touches Gym Warmup Three Position Wall Stretch Side Leg lifts on Wall Glute ridge Glute ridge Marching Wall Side Lunges Prone obra Swiss and Med all Rotations Inch Worms Sets Reps each leg each leg 1-0 sec 0 sec 0 sec steps each way each side 0 metres Rests 0 s Superset Page Day TEM TRINING S DY GYM WRM UP TEM TRINING GYM WRM UP Day 1: Gym Med all lternating Lunges Med all Wood hop Med all Sumo Squats & Overhead Reach Med all Split Jump & Twist Med all Push-Ups Med all Toe Touches Sets Reps each side. Hold for sec Rests 0s 0s 0s 0s 0s 0s Superset Page Day 4 S Skater s Squats Dumbbell url & Press Reverse Lunge & Step-Up S Skater s Squats Dumbbell url & Press Reverse Lunge & Step-Up Day -: Team Training Day 4 Skater s Squats Dumbbell url & Press Reverse Lunge & Step-Up s 0-0s 0-0s 0-0s Day : Team Training Day TEM TRINING Superset: For increased difficulty, complete sets of drills with the same letter [e.g., ] as a circuit. Keep 4 hours between Program training sessions. Team training is on-ice training. NIKETRINING. 4

6 GYM WRM UP THE PROGRM GYM WRM UP THREE POSITION WLL STRETH GYM WRM UP GLUTE RIDGE MRHING 1. Use a wall or a post for stability.. Kick your leg forwards, sideways and backwards.. Each kick should get progressively higher. 1. Lay flat on your back.. Lift your midsection, resting your weight only on your shoulders and heels.. Extend one leg at a time, pointing your foot to the ceiling. REPS: each leg REPS: 0 sec GYM WRM UP SIDE LEG LIFTS ON WLL GYM WRM UP WLL SQUTS 1. Start in a seated position with your back up against a wall and your knees bent at 0º.. Extend one leg and hold for seconds.. Repeat with your other leg. 1. Start in a seated position with your back and shoulder blades against a wall and your knees bent at 0º.. Extend your legs and slide your torso up the wall, hold, and return to first position. REPS: each leg Warmup: SETS: 1 REPS: 0 s Weeks 1-4 Day : SETS: REPS: time REST: 0 s GYM WRM UP GLUTE RIDGE GYM WRM UP WLL SIDE LUNGES 1. Lay flat on your back.. Lift your midsection, resting your weight only on your shoulders and heels.. Hold for 1-0 seconds. 1. Start in a seated position with your back up against a wall and your knees bent at 0º.. Use the wall as a guide (to hold this position).. Take steps in each direction. NIKETRINING.

7 GYM / FIELD WRM UP THE PROGRM GYM WRM UP PRONE OR FIELD WRM UP SIDE SHUFFLE WITH RM ROSSES REPS: each side 1. Lay down on your stomach with your arms out to your sides.. ring your left foot over your back and attempt to touch your left toe to your right hand. You will naturally roll to your left side.. Roll back to your stomach and attempt connecting the opposite foot and hand. REPS: Superset: 0 metres arioca do one drill each direction for 0 metres 1. Skip sideways by bringing your feet together and then apart. Do not cross your legs.. When in the open position (legs open) pivot on one foot and face the opposite direction. ontinue direction of motion.. Swing your arms with a crossing motion each time you shuffle. 4. Travel 0 metres.. Jog back to start. GYM WRM UP SWISS ND MED LL ROTTIONS FIELD WRM UP RIO This drill requires a swiss ball, a medicine ball and a partner. 1. Sit on a swiss ball holding a medicine ball at arm s length.. Keeping your hands at eye level, pass a medicine ball to your partner on one side and pick it up on the other, creating a circle around your head. SETS: REPS: each direction RESTS: 0 s REPS: 0 metres. Superset: Side Shuffle with rm rosses do one drill each direction for 0 metres 1. Start with your feet shoulder width or wider apart with your hands at your hips or ears.. Shuffle sideways, crossing your foot first in front and then behind the other.. Travel 0 metres. 4. Jog back to the start, or complete drill in the opposite direction. GYM WRM UP INH WORMS FIELD WRM UP LEG SWINGS REPS: 0 metres 1. Start in a bridge position.. Without bending your legs, walk your feet in to meet your hands.. Without bending your arms walk your hands out until you are again in a bridge position. 4. Travel 0 metres.. Jog back to start. REPS: 0 metres 1. Start in a standing position with your arms extended in front of you.. Step forward in a kicking motion, attempting to touch your hand with the opposite foot.. Travel 0 metres. 4. Jog back to the start. SUPERSET: For increased difficulty, complete sets of drills with the same letter [e.g., ] as a circuit. NIKETRINING.

8 FIELD WRM UP THE PROGRM FIELD WRM UP HIGH KNEE MRH FIELD WRM UP LTERNTING SIDE LUNGES 1. Using a sprinting motion, attempt to touch the ground as many times as possible within 0 metres.. Keep your elbows at 0 degrees and keep your knees as high as possible.. Travel 0 metres. 4. Jog back to the start. 1. Start in a standing position and lunge to the side, stretching the inside of your thigh.. Hold and return to starting position.. Repeat with the other leg. REPS: 0 metres SETS: REPS: each leg FIELD WRM UP JOGGING UTT KIKERS FIELD WRM UP SPIDERMN STRETH 1. Start to jog.. Kick your feet backwards bringing your heels up to your butt, and attempt to touch the ground as many times as possible within 0 metres.. Jog back to the start. 1. Start on all fours, with your weight on your hands and feet.. Keeping your back parallel with the ground, move forward by crawling the floor, kicking your foot up and extending as far as possible with each motion for 0 metres.. Jog back to the start. REPS: 0 metres REPS: 0 metres FIELD WRM UP WLKING LUNGES FIELD WRM UP RIO SQUTS 1. Start with your hands on your hips or ears.. Lunge forward with a high step and end with your knees at 0º angles.. Follow with opposite leg. 4. Travel 0 metres.. Jog back to the start. 1. Start with your hands on your ears or hips.. Move sideways by crossing your foot first in front, then behind the other.. When in the open position, perform a deep squat. 4. Travel 0 metres.. Jog back to the start. REPS: 0 metres REPS: 0 metres NIKETRINING.

9 FIELD WRM UP / S THE PROGRM FIELD WRM UP LDDER ROSSOVER S ONE LEG SQUT OX JUMP Warmup: SETS: 1 REPS: X starting with each foot Weeks - Day 4: SETS: REPS: X starting with each foot This drill requires a ladder or gility Web. 1. Start at one end of the web beside the first box.. Step into the first box with your outside foot, crossing your body.. Next, bring your crossed foot to the other side of the box and bring your feet together on the other side. 4. Repeat the steps, alternating your feet until you reach the end of the web, and jog back to start. SETS: REPS: -1 each leg. REST: 0 s Superset: This drill requires a platform 1- ft. in height. 1. Standing on one leg, squat, jump onto the platform, and hold.. Jump down, hold, and extend up to first position. FIELD WRM UP FRNKENSTEIN WLK S ONE LEG RUSSIN DED LIFT This drill requires a SPRQ ankle band. This drill requires a dumbbell. 1. ttach the nkle and to each ankle.. Stretch the band as far apart as you can and walk, keeping one foot firmly planted at all times.. Walk 0 metres out, and back. 1. Standing on one leg, grab the dumbbell on the floor.. Pull up, across your body, raising the dumbbell over your head.. Reverse direction to finish just above the floor at the outside of your ankle. REPS: 0 metres Weeks 1-4 DY 1: SETS: REPS: -1 REST: Superset: One Leg Squat ox Jump Weeks - DY 1: SETS: REPS: - REST: Superset: One & One Quarter Skater s Squats DY : SETS: REPS: REST: Superset: Med all lternating Lunge Weeks -1 DY : SETS: REPS: - REST: Superset: Dumbbell url and Press FIELD WRM UP SPEED PLY: UILDUPS S SWISS LL HIP EXTENSION & HMSTRING URL This drill requires a 0 yard field. This drill requires a swiss ball. REPS: Three runs to start successively: 0 metres at 0% speed 0 metres at % speed 0 metres at 0% speed 1. From a standing position, get up to speed with a steadily increasing pace in the first 0 metres. First run = 0% speed Second run = % speed Third run = 0% speed. t the 0 metre mark, hold that pace. First run = hold for 0 metres Second run = hold for 0 metres Third run = hold for 40 metres. Then, decelerate evenly for the remaining length of the field until you are at a standing position at 0 metres. 4. Jog back to starting position. SETS: REPS: -1 REST: 0 s Superset: Swiss all runch 1. Start with your heels on the ball.. Your back should be off the ground with your weight on your shoulders.. Roll the ball toward you to flex your hamstring and hold. 4. Roll the ball back to first position. SUPERSET: For increased difficulty, complete sets of drills with the same letter [e.g., ] as a circuit. NIKETRINING.

10 S THE PROGRM S SWISS LL RUNH S PUSE PUSH-UPS SETS: REPS: -1 REST: 1-0 s Superset: Swiss all Hip Extension & Hamstring url This drill requires a swiss ball. 1. Position the swiss ball in the small of your back. Your feet should be flat on the ground.. alancing yourself on the ball, overextend backward and bring yourself to a crunch position.. Return to overextended position. SETS: REPS: 1-1 REST: 0 s Superset: s 1. Start in a push-up position.. When you reach the down position, pause for seconds before returning to the up position. S WLL SITS S HORIZONTL PULL-UPS SETS: REPS: time REST: 0 s Superset: 1. Start in a seated position with your back up against a wall and your knees bent at 0º.. ring your arms up to your chest or ears to avoid resting them on your knees.. Hold this position for your maximum time. SETS: REPS: 1-1 REST: 0 s Superset: Pause Push-Ups This drill requires a suspended bar or rack. 1. Position the bar just above shoulder height and grip the bar like you were doing a bench press.. Straighten your core in a plank with your heels touching the floor.. Pull your body up to the bar in a reverse bench press. S SIDE PLNKS S ONE RM DUMELL ROW 1. egin on your side with your weight on your elbow and lower leg.. Extend your other arm straight out in a T position, keeping your core straight and your feet stacked on top of each other.. Hold this position. Weeks 1-4 DY 1: SETS: REPS: each side with sec holds Superset: Wall Sits 4. Return to first position and switch to your other side. Weeks - DY 1: SETS: REPS: each side with sec holds Superset: Swiss all Twisting Side runch Weeks - DY : SETS: REPS: each side with sec holds Superset: Weeks -1 DY 1: SETS: REPS: each side with sec holds Superset: SETS: REPS: -1 REST: 0 s Superset: This drill requires a bench and dumbbell. 1. Place one arm and knee on a bench for support and keep your back straight and parallel to ground.. Lean over so the dumbbell hangs straight from your arm and lift the dumbbell to your chest. SUPERSET: For increased difficulty, complete sets of drills with the same letter [e.g., ] as a circuit. NIKETRINING.

11 S THE PROGRM S RER DELT LTERL RISES S DUMELL SQUT ND PRESS This drill requires a swiss ball. This drill requires two dumbbells. SETS: REPS: 1-1 REST: Superset: One rm Dumbbell Row 1. Position the Swiss ball under your hips and lean over the ball. You may need to anchor your heels under a bar or have a partner hold your feet.. With your arms behind your head, lift your torso upwards and overextend, hold, and return to first position. SETS: REPS: -1 REST: 0 s Superset: 1. Hold a dumbbell in each hand at shoulder height.. Perform a squat.. When you return to first position, use your momentum to press the dumbbells above your head. S FRONT PLNK PUSH-UPS S MED LL SUMO SQUTS WITH OVERHED REH 1. Start in a push-up position.. When you reach the down position, flex your ankles and push your body weight back, touching your elbows to the ground.. Push your weight forward with your feet to return to the down position and complete the push-up. This drill requires a medicine ball. 1. Start in a standing position with your legs wider than shoulder width apart, holding the med ball over your head.. Drop to a squat position and hold.. Return to first position. SETS: REPS: REST: 0 s Superset: Sprinter s Sit-Ups SETS: REPS: -1 REST: Superset (Med all ircuit Weeks 1-): Overhead Twists, Side to Side Twists, Wood hop, lternating Lunges Superset (Med all Power ircuit Weeks -1): lternating Lunges, Wood hop, Split Jump & Twist, Push-Ups, Toe Touches S SPRINTER S SIT-UPS S MED LL OVERHED TWISTS 1. Lay flat on the ground with your legs extended. Your heels should touch the ground.. ring your hands to your ears and complete a crunch, rotating your body to touch your elbow to your opposite knee, mimicking a sprinter s movement. This drill requires a medicine ball. 1. Start in the pike or V position on the ground, with your heels off the ground, holding the med ball over your head.. Rotate the med ball side to side over your head. SETS: REPS: REST: 0 s Superset: SETS: REPS: -1 REST: Superset: (Med all circuit) Sumo Squat with Overhead Reach, Side to Side Twists, Wood hop, lternating Lunges SUPERSET: For increased difficulty, complete sets of drills with the same letter [e.g., ] as a circuit. NIKETRINING.

12 S THE PROGRM S MED LL SIDE TO SIDE TWISTS S ONE ND ONE QURTER SKTER S SQUTS This drill requires a medicine ball. 1. Start in an upright sit-up position, with your heels on the ground, holding the med ball at arm s length in front of you.. Rotate it from one side of your body to the other. 1. Hold a bar with weight across your shoulders or a dumbbell in each hand.. Perform a full squat.. Rise up one quarter of the way, then down again into a full squat. 4. Return to first position. SETS: REPS: -1 REST: Superset Med all circuit weeks 1-: Sumo Squat with Overhead Reach, Overhead Twists, Wood hop, lternating Lunges SETS: REPS: - RESTS: Superset: S MED LL WOOD HOP S SIDE RIDGE HIP EXTENSION SETS: REPS: -1 REST: Superset: Med all circuit week 1-: Sumo Squat with Overhead Reach, Overhead Twists, Wood hop, lternating Lunges Superset Med all Power ircuit week -1: lternating Lunges, Sumo Squats with Overhead Reach, Split Jump & Twist, Push-Ups, Toe Touches This drill requires a medicine ball. 1. Start in a standing position with feet shoulder width apart.. Hold the med ball in two hands and raise it over your shoulder.. ring it down across your body in a chopping motion, stopping it at your hip. 4. From the bottom of your chop, raise the ball over your other shoulder.. hop down to your opposite hip to complete a figure eight. Superset: Swiss all Twisting Side runch 1. Start in a side bridge position with your weight resting on your elbow and the side of your foot.. Extend your outer arm at a right angle and raise your core up.. Raise your outer leg and scissor your leg forward and backward to flex your hip. SETS: REPS: - REST: 0-0s S MED LL LTERNTING LUNGES S SWISS LL TWISTING SIDE RUNH SETS: REPS: -1 REST: Superset: Med all circuit week 1-: Sumo Squat with Overhead Reach, Overhead Twists, Side to Side Twists, Wood hop Superset Med all Power ircuit week -1: Sumo Squats with Overhead Reach, Split Jump & Twist, Push-Ups, Toe Touches This drill requires a medicine ball. (Med ball is not shown). 1. Start in a standing position holding the med ball at chest height.. Lunge forward on one leg, and hold.. Return to first position and lunge with the other leg. SETS: REPS: - REST: 0 s Superset: This drill requires a swiss ball. 1. Place the swiss ball in the small of your back and lean back with your feet flat on the floor.. Place hands at ear height and perform a sit-up.. t the top of your crunch, rotate to each side and return to center. 4. Lean back to first position. SUPERSET: For increased difficulty, complete sets of drills with the same letter [e.g., ] as a circuit. NIKETRINING.

13 S S PYRMID SPRINTS S GILITY OX ROSSOVER S HIN-UP TEST SETS: REPS: REST: 0 s This drill requires a 400 metre track or field. These sprints run successively, with shorter periods of rest between them. You should always keep moving. When you reach the starting line, your next sprint begins. Try to push yourself faster each week. 1. Sprint for 0 metres. Jog for 0 metres. Walk for 00 metres.. Sprint for 00 metres. Jog for 0 metres. Walk for 0 metres.. Sprint for 00 metres. Jog for 0 metres. 4. Sprint for 00 metres. Jog for 0 metres. Walk for 00 metres.. Sprint for 0 metres. Jog for 0 metres. Walk for 00 metres. This drill requires an elevated bar or rack. 1. Grip the bar with palms facing you and extend your arms. ross your feet to assure you don t touch the floor.. Pull your chin above the bar.. Return to first position. REPS: REST: 0 s S GET UP TG This drill requires four hurdles at least one foot in height. 1. rrange the hurdles in a box formation about two feet square.. Stand outside the box and use a carioca movement to bring your outside foot inside the box.. Then uncross your feet bringing your crossed foot over to the other side of the box and bring your feet together. 4. Then the motion reverses, and you cross again, but instead of uncrossing to the opposite side, bring your other foot outside the rear of the box.. Your weight should shift from inside the box to the outside, and when you bring your feet together, plant your feet to sprint out of the opposite side of the box. Try to better your time with each set. This drill requires a 400 metre track or field. 1. Start on your stomach with your hands at your shoulder height, ready to push you up to a standing position.. Explode up to a sprinting position and race for the distance. S INLINE DUMELL ENH PRESS Week 1: SETS: DISTNE: yrds SETS: REPS: - REST: Superset: This drill requires an incline bench at 0-4 degrees, and two dumbbells. 1. Press your back, shoulders and head firmly to the bench.. With your palms facing forward, press the dumbbells up from your chest and slightly inward, ending your motion just before your elbows lock. Hold.. Return to first position. Week : SETS: 4 DISTNE: 1 yrds Week : SETS: DISTNE: 0 yrds Week 4: SETS: DISTNE: 1 yrds S REVERSE LUNGE & STEP-UP This drill requires a 1- ft. platform. S LTERNTING LUNGE SETS: REPS: each leg RESTS: 0-0 s Supserset: 1. Start in a standing position with hands at chest hight.. Lunge forward on one leg, and hold.. Return to first position and with other leg lunge. SETS: REPS: - each leg RESTS: 0-0 s 1. Start one step behind the platform.. Lunge backward until your front leg is at 0 degree angle with your knee touching the ground.. ring your back leg up to step onto the platform and bring your anchored leg up to a 0 degree angle. 4. Your raised leg now returns to first position and you step off the platform to first position.. Keep your arms in motion to mimic a sprinter s stance throughout the steps. SUPERSET: For increased difficulty, complete sets of drills with the same letter [e.g., ] as a circuit. NIKETRINING. 1

14 S THE PROGRM S MED LL SPLIT JUMP & TWIST S MED LL TOE TOUHES This drill requires a med ball. This drill requires a med ball. SETS: REPS: -1 RESTS: 1. Start in a lunge position with one foot in front of the other and hold the med ball with both hands at one side of your waist opposite your lead leg.. In one fluid motion, jump up and switch legs, coming down in a flex position and ending at a lunge your opposite leg forward.. When in mid air, move the med ball to your front and cross your body to your opposite hip. SETS: REPS: -1 RESTS: 1. Stand with you feet together and hold the med ball in front of you.. Extend downward slowly trying not to bend your legs until you touch your toes with the med ball.. Hold, and extend upward to the start position. S MED LL JUMP SQUTS S SKTER S SQUTS SETS: REPS: -1 RESTS: This drill requires a med ball. 1. Start with your legs apart in a flex position, holding the med ball above your head.. Squat so your knees are at least 0 degrees.. Explode upward as high as you can, keeping your legs open and ready to transition to the next squat. SETS: REPS: - RESTS: 1. Start in a standing position with feet together.. Extend a leg behind you at a 4 degree angle to end in a lunge position.. Hold, and return to start position and extend with the other leg. S MED LL PUSH-UPS S DUMELL URL & PRESS This drill requires a med ball. This drill requires dumbbells. SETS: REPS: -1 RESTS: 0-0 s You can increase your level of difficulty by switching the med ball between hands for each rep without touching your knee to the floor, or place both hands on the med ball to complete a power set. 1. egin in a pushup position with one hand on a med ball.. omplete pushup sets for each arm. SETS: REPS: - RESTS: 0-0 s 1. Start in a standing position with feet together, holding dumbbells in each hand, palms facing outward.. Holding upper arms steady, curl weight to shoulder height, and continue motion to press weight above the head until arms are fully extended. NIKETRINING. 1

15 THE PROGRM: SUMMRY WRMUPS Gym Warmup Three Position Wall Stretch Side Leg lifts on Wall Glute ridge Glute ridge Marching Wall Side Lunges Prone obra Swiss and Med all Rotations Inch Worms Field Warmup Side Shuffle with rm rosses arioca Leg Swings High Knee March Jogging utt Kickers Walking Lunges lternating Side Lunges Spiderman Stretch arioca Squats Ladder rossover Frankenstein Walk Speed Play: uildups WEEKS 1-4 Day 1: Gym One Leg Squat ox Jump Swiss all Hip Ext. & Hamstring url Swiss all runch Wall Sits Day : ctive Recovery Day : Gym Pause Push-Ups s One rm Dumbbell Row Sprinter s Sit-Ups Day 4: ctive Recovery Day : Gym Dumbbell Squat & Press Med all Sumo Squat & Overhead Reach Med all Overhead Twists Med all Side to Side Twists Med all Wood hop Med all lternating Lunges Week : ctive Recovery NIKETRINING. Sets Reps each leg each leg 1-0 sec 0 sec 0 sec steps each way each side 0 metres 0 metres 0 metres 0 metres 0 metres 0 metres 0 metres each leg 0 metres 0 metres X starting with each foot 0 metres 0 metres at 0% speed 0 metres at % speed 0 metres at 0% speed time each side. Hold for sec time Rests 0 s 0 s 0 s 1-0 s 0s 0s 0s 0 s 0 s 0 s 0 s Superset Superset: For increased difficulty, complete sets of drills with the same letter [e.g., ] as a circuit. Page WEEKS - Day 1: Gym One and One Quarter Skater s Squats Side ridge Hip Extension Swiss all Twisting Side runch Day : Field Pyramid Sprints Day : Gym Incline Dumbbell ench Press One rm Dumbbell Row hin-up Test Day 4: Field Ladder rossover gility ox rossover Get-Up Tag Day : Gym Wk1 Wk Wk Wk4 lternating Lunge Med all Sumo Squats & Overhead Reach Med all Side to Side Twists Med all Wood hop Med all Split Jump & Twist Med all Jump Squats Week : ctive Recovery WEEK -1 Day 1: Gym Med all lternating Lunges Med all Wood hop Med all Sumo Squats & Overhead Reach Med all Split Jump & Twist Med all Push-Ups Med all Toe Touches Day -: Team Training Day 4: Gym Skater s Squats Dumbbell url & Press Reverse Lunge & Step-Up Day : Team Training Sets Reps each leg -1 each side. Hold for sec 1x0 1x00 1x00 1x00 1x each side x with each foot yards 1 yards 0 yards 1 yards each leg each leg each side. Hold for sec Rests 0 s 0 s Jog or walk for the rest of the track. 0 s 0 s 0 s Keep 4 hours between Program training sessions. Team training is on-ice training. 0 s 0 s 0 s 0 s 0 s 0 s Superset Page

16 WEEKS 1-4: SPEED & POWER WEEK 1 WEEK WEEK WEEK 4 GYM WRM UP GYM WRM UP GYM WRM UP GYM WRM UP Day 1 Day TIVE REOVERY GYM WRM UP GYM WRM UP GYM WRM UP GYM WRM UP Day Day 4 TIVE REOVERY GYM WRM UP GYM WRM UP GYM WRM UP GYM WRM UP Day NIKETRINING.

17 WEEKS -: EXPLOSIVENESS WEEK GYM WRM UP WEEK GYM WRM UP WEEK GYM WRM UP WEEK GYM WRM UP Day 1 FIELD WRM UP FIELD WRM UP FIELD WRM UP FIELD WRM UP Day GYM WRM UP GYM WRM UP GYM WRM UP GYM WRM UP Day FIELD WRM UP FIELD WRM UP FIELD WRM UP FIELD WRM UP Day 4 GYM WRM UP GYM WRM UP GYM WRM UP GYM WRM UP Day Superset: For increased difficulty, complete sets of drills with the same letter [e.g., ] as a circuit. NIKETRINING.

18 WEEKS -1: TRINING MP WEEK WEEK 1 GYM WRM UP GYM WRM UP Day 1 S S Day DY TEM TRINING TEM TRINING GYM WRM UP GYM WRM UP Day 4 S S Day TEM TRINING Keep 4 hours between Program training sessions. Team training is on-ice training. NIKETRINING.

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