Townsville Hockey & AI Health Home Program Core Stability and Flexibility The following 8 week program aims to improve your core stability, flexibility and fitness, so that you can improve your hockey performance and reduce your chance of injury. This program is designed to be completed 3 days per week, ideally on the days you don t have training or games. It should take around 30 minutes to complete. It is important to follow the progressions outlined at 3 weeks and 6 weeks, to make sure you keep challenging your body as it adapts to the exercise. The fitness measures tested on Monday 21 July training night will be re-tested at the conclusion of the 8 week period so that you can see your improvement. The home program is intended as a guide only, and it does not take into account any injuries you may currently have. If you experience any pain with any of the exercises, please stop the exercise and contact your coach, or A&I Physio on 4727 1400. Warm Up (Pick one of the following): High knee jogging, heel to bottom jogging on spot - 1 minute of each Jog around the block Stationary bike 3 minutes (medium resistance, aim for 90 rpm) Skipping rope 2 mins Star jumps, fast feet jog on spot - 1 minute of each Burpees 2x30 sec with 10 second rest between sets. Exercise 1: Over Line Jumping Starting on 2 feet, jump sideways over line for 8 jumps (4 back & forth) Continuing on L) foot, jump sideways 8 times Switch to R) foot, jump sideways 8 times Turn to face the line, jump 2 feet forwards/backwards over line 8 jumps L) foot only, jump forwards & back 8 times R) foot only, jump forwards & back 8 times Week 1 Complete once Week 3 progression complete the above twice Week 6 progression complete the above 3 times
Exercise 2: Front plank Week 1: Front Plank (on forearms) Elbows under shoulders Keep your back in a straight line don t let your hips drop or pike upwards 3 x 1 minute holds Week 3 progression: Plank with single leg lift Start in plank position Keeping leg straight, squeeze your bottom and lift your leg straight up. Lower and repeat with other leg. Keep your trunk still (no rotating) Do this 20 times, repeat x 3 Week 6 Progression Plank to hover Start in plank position Push up onto your hands, one at a time Then drop back onto your forearms, one at a time Make sure your back stays straight Do this for 1 minute, repeat x3 Exercise 3: Wall Squat Holds Week 1: Squat hold 3x 30 sec Thighs should be parallel to the floor Week 3 Progression: Squat hold 3 x 1 min Week 6 Progression: Squat jumps + Squat hold 10 squat jumps followed by 30 sec squat hold (away from wall) Do this 3 times
Exercise 4: Side planking Week 1: Side plank 1x 20 sec hold each side Week 3 Progression: Side plank 1x 30 sec hold each side Week 6 progression: Side plank 20 sec, then 10 sec leg lift to hip height Tips: Keep your body in a straight line Don t let your body rotate backwards or forwards Make sure your hips don t dip down If this is happening, you can make it easier by dropping down to your knees, keeping your thighs and trunk off the ground. Exercise 5: Push Up Week 1-2: Push ups x 10 Start on your toes, hands wider than shoulder width Keep your body in a straight line don t let your hips drop or pike upwards You may drop to your knees as needed to finish the set Week 3-5: Push ups x 20 Try to complete the set on your toes Hands underneath your shoulders Week 6-8: Push ups 2 x 15 Bring hands narrower than shoulder width attempt diamond shape with hands
Exercise 6: Single leg squat Week 1-2: Single leg squat x 15 each leg Use hockey stick for balance Week 3 Progression: Single leg squat x15 each leg No holding on for balance Week 6 Progression: Single leg squat x 15 each leg 10 second squat hold on last squat of each leg Exercise 7: Jump Lunges Week 1: Jump lunges 2 x 20 each side (20 sec rest between sets) Week 3 Progression: Jump lunges 3 x 20 each side (10 sec rest between sets) Week 6 Progression: Jump lunges 3 x 20 (10 sec jog on the spot between sets) Exercise 8: Bicycle Sit-ups Week 1: Bicycle sit-ups x 30 each way Week 3 Progression: Bicycle sit-ups x 60 each way Week 6 Progression: Russian Twist holding a weight eg. basketball, 3-4kg dumbbell, hockey stick, large tin of tomatoes/baked beans etc) 2 x 30 reps alternating sides
Stretching: Lower limb static stretches hip flexor, hamstring, glute, adductor, calves Back Static stretches Back flat, knees to one side. UL stretches Upper back, chest, wrists. Figure 1 - Hip flexor stretch Figure 2 - Hamstring stretch Figure 3 - Gluteal stretch Figure 4 - Adductor Stretch Figure 6 - Calf stretch Figure 5 - Back stretch
Figure 7 - Upper back stretch Figure 9 - Chest stretch Figure 8 - Wrist stretch