total female hockey 2008 1
TABLE OF CONTENTS SECTION PAGE Game Shape FAST Program Outline...4 Daily Workouts...5 Week 1 Day 1...5 Day 2...6 Day 3...7 Week 2 Day 4...8 Day 5...9 Day 6...10 Week 3 Day 7...11 Day 8...12 Day 9...13 Week 4 Day 10...14 Day 11...15 Day 12...16 Warm-Up Routine...17 10 Minute Warm-Up Routine...17 Warm-Up Exercise Descriptions...18 Circuit Exercise Descriptions...25 Simple Stretching Routine...29 Question and Answer...31 total female hockey 2008 2
DISCLAIMER These recommendations are intended for educational purposes only and are not medical guidelines. All forms of exercise pose some inherent risks. The editors and publishers advise readers to take full responsibility for their athlete s safety. Before performing the exercises in this book, be sure that the area in which your players are training is safe, and you and your players do not take risks beyond your level of experience, aptitude, training and fitness. Do not have your athletes perform any exercises until they have been instructed on proper technique by yourself or a certified fitness professional. Always act as a spotter for the athletes to ensure that they are performing the exercises safely and properly. Do not allow them to perform any exercises if they are alone, injured or fatigued. Always have them do a warm-up prior to strength training, speed training or conditioning. Athletes must have a complete physical evaluation if there are any pre-existing injuries or ailments that they have not yet had checked out or if they have not received clearance to resume activity. The exercises in this program are not intended as a substitute for any exercise routine or treatment that may have been prescribed by your athlete s physician. If a physician recommends that your athlete should not use this program, please follow the Doctor s orders. Copyright The Young Athlete 2008 total female hockey 2008 3
Game Shape FAST Program Outline Game Shape FAST will dramatically improve your hockey-specific conditioning and onice performance in no time with simple 20-minute body-weight workout circuits that combine short sprints and simple strength exercises. This is a step-by-step guide of how to perform every workout in the program anytime and anywhere. So before you start getting in great shape for the season, I am going to walk you through the basic outline of the plan. Workout Frequency You will do 3 workouts per week for a total of 12 workouts in 4 weeks. You should allow for one day off in between each workout to allow your body to recover. Workout Routines Each workout will involve: a warm-up routine, a strength & conditioning circuit, and a stretching routine. The Warm-Up and Stretching routines will remain the same for every workout, while the Strength & Conditioning Circuit routine will change depending on the day of the week. Look closely at the workout plan for each day to note whether: The number of repetitions has changed The number of circuits has changed The distance of the sprints has changed. The Season is Almost Here. Don t Waste Another Second. Start Getting Ready with Game Shape FAST today. total female hockey 2008 4
Week 1: DAY 1 WORKOUT 1) 10 Minute Warm-Up (see page 17) 2) Day 1 Circuit: 2 rounds each of 1A & 1B 1A Exercise How To Perform the Circuit Workout 1 10 push-ups 2 Sprint 20 meters 3 20 In-Out Jumps 4 Sprint 20 meters 5 10 pushups 6 Sprint 20 meters 7 20 meters of 45 degree Lunge Walk 8 Sprint 20 meters 1B Exercise 1 5 Scramble Ups 2 Sprint 20 meters 3 10 Squat Jumps 4 Sprint 20 meters 5 5 Scramble Ups 6 Sprint 20 meters 7 20 meters Regular Lunge Walk 8 Sprint 20 meters Do each of these exercises in Circuit 1A (1 through 8) one after the other without any rest in between each. Once you have completed the final sprint, rest for 4 minutes prior to performing Circuit 1A again. After you have completed 2 sets of on Circuit 1A, and taken 4 minutes rest, do your first set of Circuit 1B. Once you have completed the final sprint, rest for 4 minutes prior to performing Circuit 1B again. Do a 5 minute jog after completing all 4 sets. Start 1) 10 push-ups 5) 10 push-ups CIRCUIT 1A SET-UP 2) Sprint 20m 4) Sprint 20m 6) Sprint 20m 7) 20m of 45 degree Lunge Walk 3) 20 In-Outs 3) 5 Minute Cool-Down Jog 4) Simple Stretching Routine (see page 28) 8) Sprint 20m Finish total female hockey 2008 5
Week 1: DAY 2 WORKOUT 1) 10 Minute Warm-Up (see page 17) 2) Day 2 Circuit: Do Entire Circuit Once Run 150 meter shuttle (50m x 3) Round 1 Front Plank With 1 Leg Hold: 10 seconds each leg Round 2 Run 150 meter shuttle (50m x 3) Side Plank Hold with Legs Straight: 10 seconds each side Round 3 Run 150 meter shuttle (50m x 3) Hand to Hand Touch Across in Plank: 6 on each arm Round 4 Run 150 meter shuttle (50m x 3) Front Plank With 1 Leg Hold: 10 seconds each leg Round 5 Run 150 meter shuttle (50m x 3) Side Plank Hold with Legs Straight: 10 seconds each side Round 6 Run 150 meter shuttle (50m x 3) Hand to Hand Touch Across in Plank: 6 on each arm 3) 5 Minute Cool-Down Jog 4) Simple Stretching Routine (see page 28) total female hockey 2008 6
Week 1: DAY 3 WORKOUT 1) 10 Minute Warm-Up (see page 17) 2) Day 3 Circuit: 2 rounds each of 3A & 3B 3A Exercise How To Perform the Circuit Workout 1 5 Burpees 2 Sprint 20 meters 3 10 Squat Jumps 4 Sprint 20 meters 5 5 Burpees 6 Sprint 20 meters 7 20 meters of Forward Walking Lunge 8 Sprint 20 meters 3B Exercise 1 20 Mountain Climbers 2 Sprint 20 meters 3 20 In-Out Jumps 4 Sprint 20 meters 5 20 Mountain Climbers 6 Sprint 20 meters 7 20 meters of 45 degree Lunge Walk Do each of these exercises in Circuit 3A (1 through 8) one after the other without any rest in between each. Once you have completed the final sprint, rest for 4 minutes prior to performing Circuit 3A again. After you have completed 2 sets of on Circuit 3A, and taken 4 minutes rest, do your first set of Circuit 3B. Once you have completed the final sprint, rest for 4 minutes prior to performing Circuit 3B again. Do a 5 minute jog after completing all 4 sets. Start 1) 5 Burpees 5) 5 Burpees CIRCUIT 3A SET-UP 2) Sprint 20m 4) Sprint 20m 6) Sprint 20m 3) 10 Squat Jumps 7) 20m of Forward Walking Lunge 8 Sprint 20 meters 3) 5 Minute Cool-Down Jog 4) Simple Stretching Routine (see page 28) 8) Sprint 20m Finish total female hockey 2008 7
Week 2: DAY 4 WORKOUT 1) 10 Minute Warm-Up (see page 17) 2) Day 4 Circuit: 2 rounds each of 1A & 1B 1A Exercise 1 10 push-ups 2 Sprint 20 meters 3 20 In-Out Jumps 4 Sprint 20 meters 5 10 pushups 6 Sprint 20 meters 7 20 meters of 45 degree Lunge Walk 8 Sprint 20 meters 1B Exercise 1 5 Scramble Ups 2 Sprint 20 meters 3 10 Squat Jumps 4 Sprint 20 meters 5 5 Scramble Ups 6 Sprint 20 meters 7 20 meters Regular Lunge Walk 8 Sprint 20 meters 3) 5 Minute Cool-Down Jog 4) Simple Stretching Routine (see page 28) total female hockey 2008 8
Week 2: DAY 5 WORKOUT 1) 10 Minute Warm-Up (see page 17) 2) Day 5 Circuit: Entire Circuit Once NOTE: Change in repetitions Round 1 Run 150 meter shuttle (50m x 3) Front Plank With 1 Leg Hold: 15 seconds each leg Round 2 Run 150 meter shuttle (50m x 3) Side Plank Hold with Legs Straight: 15 seconds each side Round 3 Run 150 meter shuttle (50m x 3) Hand to Hand Touch Across in Plank: 8 on each arm Round 4 Run 150 meter shuttle (50m x 3) Front Plank With 1 Leg Hold: 15 seconds each leg Round 5 Run 150 meter shuttle (50m x 3) Side Plank Hold with Legs Straight: 15 seconds each side Round 6 Run 150 meter shuttle (50m x 3) Hand to Hand Touch Across in Plank: 8 on each arm 3) 5 Minute Cool-Down Jog 4) Simple Stretching Routine (see page 28) total female hockey 2008 9
Week 2: DAY 6 WORKOUT 1) 10 Minute Warm-Up (see page 17) 2) Day 6 Circuit: 2 rounds each of 3A & 3B 3A 1 5 Burpees Exercise 2 Sprint 20 meters 3 10 Squat Jumps 4 Sprint 20 meters 5 5 Burpees 6 Sprint 20 meters 7 20 meters of Forward Walking Lunge 8 Sprint 20 meters 3B Exercise 1 20 Mountain Climbers 2 Sprint 20 meters 3 20 In-Out Jumps 4 Sprint 20 meters 5 20 Mountain Climbers 6 Sprint 20 meters 7 20 meters of 45 degree Lunge Walk 8 Sprint 20 meters 3) 5 Minute Cool-Down Jog 4) Simple Stretching Routine (see page 28) total female hockey 2008 10
Week 3: DAY 7 WORKOUT 1) 10 Minute Warm-Up (see page 17) 2) Day 7 Circuit: 3 rounds each of 1A & 1B NOTE: Change in number of rounds 1A Exercise 1 10 push-ups 2 Sprint 20 meters 3 20 In-Out Jumps 4 Sprint 20 meters 5 10 pushups 6 Sprint 20 meters 7 20 meters of 45 degree Lunge Walk 8 Sprint 20 meters 1B Exercise 1 5 Scramble Ups 2 Sprint 20 meters 3 10 Squat Jumps 4 Sprint 20 meters 5 5 Scramble Ups 6 Sprint 20 meters 7 20 meters Regular Lunge Walk 8 Sprint 20 meters 3) 5 Minute Cool-Down Jog 4) Simple Stretching Routine (see page 28) total female hockey 2008 11
Week 3: DAY 8 WORKOUT 1) 10 Minute Warm-Up (see page 17) 2) Day 8 Circuit: Entire Circuit Once NOTE: Change in repetitions and in shuttle run distance Round 1 Run 150 meter shuttle (25m x 6) Front Plank With 1 Leg Hold: 20 seconds each leg Round 2 Run 150 meter shuttle (25m x 6) Side Plank Hold with Legs Straight: 20 seconds each side Round 3 Run 150 meter shuttle (25m x 6) Hand to Hand Touch Across in Plank: 10 on each arm Round 4 Run 150 meter shuttle (25m x 6) Front Plank With 1 Leg Hold: 20 seconds each leg Round 5 Run 150 meter shuttle (25m x 6) Side Plank Hold with Legs Straight: 20 seconds each side Round 6 Run 150 meter shuttle (25m x 6) Hand to Hand Touch Across in Plank: 10 on each arm 3) 5 Minute Cool-Down Jog 4) Simple Stretching Routine (see page 28) total female hockey 2008 12
Week 3: DAY 9 WORKOUT 1) 10 Minute Warm-Up (see page 17) 2) Day 9 Circuit: 3 rounds each of 3A & 3B NOTE: Change in number of rounds 3A Exercise 1 5 Burpees 2 Sprint 20 meters 3 10 Squat Jumps 4 Sprint 20 meters 5 5 Burpees 6 Sprint 20 meters 7 20 meters of Forward Walking Lunge 8 Sprint 20 meters 3B Exercise 1 20 Mountain Climbers 2 Sprint 20 meters 3 20 In-Out Jumps 4 Sprint 20 meters 5 20 Mountain Climbers 6 Sprint 20 meters 7 20 meters of 45 degree Lunge Walk 8 Sprint 20 meters 3) 5 Minute Cool-Down Jog 4) Simple Stretching Routine (see page 28) total female hockey 2008 13
Week 4: DAY 10 WORKOUT 1) 10 Minute Warm-Up (see page 17) 2) Day 10 Circuit: 3 rounds each of 1A & 1B NOTE: Change in number of rounds 1A Exercise 1 10 push-ups 2 Sprint 20 meters 3 20 In-Out Jumps 4 Sprint 20 meters 5 10 pushups 6 Sprint 20 meters 7 20 meters of 45 degree Lunge Walk 8 Sprint 20 meters 1B Exercise 1 5 Scramble Ups 2 Sprint 20 meters 3 10 Squat Jumps 4 Sprint 20 meters 5 5 Scramble Ups 6 Sprint 20 meters 7 20 meters Regular Lunge Walk 8 Sprint 20 meters 3) 5 Minute Cool-Down Jog 4) Simple Stretching Routine (see page 28) total female hockey 2008 14
Week 4: DAY 11 WORKOUT 1) 10 Minute Warm-Up (see page 17) 2) Day 11 Circuit: Entire Circuit Once NOTE: Change in repetitions and in shuttle run distance Round 1 Run 150 meter shuttle (25m x 6) Front Plank With 1 Leg Hold: 30 seconds each leg Round 2 Run 150 meter shuttle (25m x 6) Side Plank Hold with Legs Straight: 30 seconds each side Round 3 Run 150 meter shuttle (25m x 6) Hand to Hand Touch Across in Plank: 12 on each arm Round 4 Run 150 meter shuttle (25m x 6) Front Plank With 1 Leg Hold: 30 seconds each leg Round 5 Run 150 meter shuttle (25m x 6) Side Plank Hold with Legs Straight: 30 seconds each side Round 6 Run 150 meter shuttle (25m x 6) Hand to Hand Touch Across in Plank: 12 on each arm 3) 5 Minute Cool-Down Jog 4) Simple Stretching Routine (see page 28) total female hockey 2008 15
Week 4: DAY 12 WORKOUT 1) 10 Minute Warm-Up (see page 17) 2) Day 12 Circuit: 3 rounds each of 3A & 3B NOTE: Change in number of rounds 3A Exercise 1 5 Burpees 2 Sprint 20 meters 3 10 Squat Jumps 4 Sprint 20 meters 5 5 Burpees 6 Sprint 20 meters 7 20 meters of Forward Walking Lunge 8 Sprint 20 meters 3B Exercise 1 20 Mountain Climbers 2 Sprint 20 meters 3 20 In-Out Jumps 4 Sprint 20 meters 5 20 Mountain Climbers 6 Sprint 20 meters 7 20 meters of 45 degree Lunge Walk 8 Sprint 20 meters 3) 5 Minute Cool-Down Jog 4) Simple Stretching Routine (see page 28) total female hockey 2008 16
THE 10 MINUTE WARM-UP ROUTINE There are 2 parts to your warm-up - General & Dynamic. Each is 5 minutes in length for a total of 10 minutes. GENERAL WARM-UP SPECIFIC WARM-UP EXERCISES Easy Jogging Forward Running Back Pedaling Side Shuffling Carioca Front-to-Back Leg Swings Side-to-Side Leg Swings High Knee Walk Quad Pull Back Cradle Walk Straight Leg Kick Overhead Lunge Side Lunge with Spin Reverse Lunge with Twist Spiderman Inchworm Squat to Stand REPETITIONS 3 minutes 4 x 10 meters 4 x 10 meters 4 x 10 meters 4 x 10 meters 10 each leg 10 each leg 5 each leg 5 each leg 5 each leg 5 each leg 5 each leg 5 each leg 5 each leg 5 each leg 5 repetitions 5 repetitions total female hockey 2008 17
WARM-UP EXERCISE DESCRIPTIONS GENERAL WARM-UP MOVEMENT SEQUENCE Movement Description Distance Forward Running I don t need to explain this one! 4 x 10 meters Back Pedaling Side Shuffling Carioca Start in an athletic position with your weight on the balls of your feet. Reach one leg back and pull yourself back until you are on the ball of that foot. Repeat on the opposite leg as though you are running backwards. Make sure that you keep your chest up throughout and focus on pulling your leg back as far as possible. The athlete moves laterally - maintaining a low athletic position - while shuffling sideways. The feet should always be positioned underneath the hips (not touch in the middle) and the toes point straight ahead throughout. The athlete moves laterally crossing one foot in front of the other and turning their hips in the direction of movement. They then cross that same foot behind the lead leg, turning their hips back in the direction they came from and repeat that pattern as they continue to move laterally. 4 x 10 meters 4 x 10 meters each way 4 x 10 meters each way 4 Movements, 4 Times Each Perform these 4 movements one after the other. Perform the sequence 4 times over the course of 10 meters. total female hockey 2008 18
WARM-UP EXERCISE DESCRIPTIONS LEG SWINGS Muscles Addressed Description Number Technique Tips Front: Hamstrings and Hip flexors Side: Groin and Glutes Front to Back Leg Swings (above) - Hold onto a stationary object and swing the leg closest to the support forward and backward while maintaining good posture. Let the leg swing forward (to stretch the hamstrings) and back (to stretch the hip flexors). Side to Side Leg Swings (below) Hold onto a stationary object and swing the leg side to side while maintaining good posture. Avoid lateral tilting of the torso. Let the leg swing through the middle (to stretch the abductors) and out to the side (to stretch the adductors). 10 leg swings in each direction 1) Motion should occur strictly through the hip 2) Body should remain perfectly upright throughout - no tilting HIGH KNEE WALK Muscles Addressed Description Number Technique Tips Glutes and Hip Flexors Take a step forward and raise one knee. Grab on just below the knee to pull it up towards your chest and simultaneously rise up onto the opposite toe. Repeat on the opposite side. 5 repetitions on each leg 1) Don t lean back when pulling knee in 2) Stay perfectly upright throughout total female hockey 2008 19
WARM-UP EXERCISE DESCRIPTIONS QUAD PULL BACK Muscles Addressed Description Number Technique Tips Quadriceps and Hip Flexors Take one step forward and curl one heel up towards your butt. Grab the foot with the hand on the same side and pull it in towards your butt. As you are pulling the leg in, lift up on the opposite toe. Return to the starting position and repeat on the opposite leg. 5 repetitions on each leg 1) Keep the knee pointing straight down 2) Keep body perfectly upright - try not to reach down to grab foot but bring it up to meet your hand instead CRADLE WALK Muscles Addressed Description Number Technique Tips Glutes Take a step forward and think about pulling the heel of your foot up towards your belly button. Use one hand to grab your foot and the other to grab your shin and pull up. Return to starting position and repeat on the opposite leg. 5 repetitions on each leg 1) Focus on pulling heel up while simultaneously pushing the knee down to get a better stretch in the glute. total female hockey 2008 20
WARM-UP EXERCISE DESCRIPTIONS STRAIGHT LEG KICK Muscles Addressed Description Number Technique Tips Hamstrings Lift both arms out in front of you and kick one foot up towards your hands. Your kicking leg must stay straight just kick as high as you can while keeping your leg straight. 5 repetitions on each leg 1) Do not lean back to try and get the leg higher - stay upright throughout 2) Only kick as high as you can while keeping the kicking leg completely straight OVERHEAD LUNGE WALK Muscles Addressed Description Number Technique Tips Hips Flexors and Quadriceps Reach your arms up over your head, holding your hands together. Take a large step forward with one leg and lower your back knee down towards the ground until it reaches a 90-degree angle, keeping your chest up and arms overhead. Push up through the front heel and step your back leg forward into the starting position. Repeat on the opposite leg. 5 repetitions on each leg 1) Keep reaching your arms up straight to increase the effectiveness of the stretch 2) Always keep the front heel in contact with the ground - do not push up through the toes. total female hockey 2008 21
WARM-UP EXERCISE DESCRIPTIONS SIDE LUNGE WITH SPIN Muscles Addressed Description Number Technique Tips Groin Take a big step out to the side with your right leg keeping your toes in line and pointing straight ahead. Sit back into a squat on your right leg, keeping your left leg completely straight and your chest up. Straighten the right leg and spin your body 180 degrees while simultaneously taking a big step out with the left foot so that you are facing the opposite direction. Sit back into a squat on the left leg and keep the right leg completely straight. Continue this lunge to spin sequence until you have finished all the repetitions. 5 repetitions on each leg 1) Toes must stay pointing straight ahead 2) Keep the chest up while sitting back REVERSE LUNGE WITH TWIST Muscles Addressed Description Number Technique Tips Hip flexors and Quadriceps Take a big step backwards with the right foot and drop into a lunge position - with both knees bent to 90 degrees and the upper body completely upright. Take the right arm and reach it up and across the body while simultaneously reaching down towards the right foot with the left hand. Finish the movement by driving off the left heel to push back and bring the feet back together. 5 repetitions on each leg 1) Take a long enough step back to ensure both knees are bent to a 90 degree angle, keeping the back knee two inches above the ground. total female hockey 2008 22
WARM-UP EXERCISE DESCRIPTIONS SPIDERMAN Muscles Addressed Description Number Technique Tips Groin Start in the top of a push-up position. Swing your left foot up to rest just outside your left hand. Hold this position for one second to feel a stretch on the inside of the left thigh. Walk your hands forward and drag the right leg behind (keeping it straight) until you are back in the top of the push-up position. Now swing the right foot forward to stretch out the inside of the right leg. 5 repetitions on each leg 1) Focus on bringing the swinging leg as far forward as possible. 2) Don t let the hips creep up towards the ceiling - keep them low to the ground. INCHWORM Muscles Addressed Description Number Technique Tips Hamstrings Start in the top of a push-up position and push your hips back so that your butt is up in the air. Keeping your legs straight, inch your feet in towards your hands. Only walk your feet in as far as you can while keeping the legs straight. Once you have walked in as far as you can, walk your hands back out until you are in the top of a push-up position again. 5 repetitions 1) Feet and hands should never be moving at the same time. 2) Legs must stay straight on the walk-in in order to get the maximum benefit total female hockey 2008 23
WARM-UP EXERCISE DESCRIPTIONS SQUAT TO STAND Muscles Addressed Description Number Technique Tips Groin and Hamstrings With your feet at a slightly wider than shoulder width stance, bend over and grab the bottom of your shoes. Pull yourself down into a deep squat position keeping the chest up and elbows inside knees. The goal is to pull yourself lower with each repetition while keeping the chest up. Hold for 2 seconds at the bottom before standing back up. 5 repetitions 1) Get as low as possible while keeping heels down, back arched (not rounded) and chest up throughout. total female hockey 2008 24
CIRCUIT EXERCISE DESCRIPTIONS Push-ups Hold your body in a perfectly straight line off the ground with your arms and legs straight, hands shoulder-width apart, feet hip-width apart and abdominals tight. Your body must form a straight line from your shoulders to your feet. Slower lower yourself down until your arms at at a 90 degree angle. Push through your chest, shoulders and triceps to return to the starting position. Perform 10 repetitions with great form. Note: If you cannot perform 10 perfect push-ups in a row, do as many regular push-ups as you can and then drop to your knees for modified push-ups. 20 Meter Sprints The sprints in the circuit workouts should be done at maximal intensity. When sprinting at a high speed, make sure that you continue to maintain great running form. To ensure that your arms are moving in a forwards and backwards direction, and not across your body, imagine that you are trying to hit someone who is running behind you with your elbows as you sprint. In-Out Jumps Start in a low athletic position with your chest up, hips back, knees bent and feet underneath your hips. Hop both feet out to the side so that your feet are wider than shoulder width apart. Immediately hop your feet back into the start position. Make sure that your body stays at the same level throughout the movement and it is just your legs that are changing position. Perform 20 repetitions. 45 Degree Lunge Walk Take a large step out on a 45 degree angle with one leg while keeping your toes pointing straight ahead and your hips and shoulders facing forwards. Lower your back knee down towards the ground until it reaches a 90-degree angle while keeping your chest up. Push up through the front heel and step your back leg forward into the 45 degree lunge position. Alternate sides over the 20 meter distance. total female hockey 2008 25
CIRCUIT EXERCISE DESCRIPTIONS Scramble Ups Start lying on your stomach at the bottom of a pushup position. Get up off the ground and into a standing position as quickly as possible. Immediately get back down to the starting position with your chest on the ground. Repeat this sequence for a total of 5 repetitions. Squat Jumps Start with your feet just wider than shoulder-width apart. Start the movement by pushing your hips back (like you are sitting in a chair) and bringing your arms back behind your body. Push down in the ground with your legs and swing your arms forward to jump up as high as possible. Land the jump in the same low position you started in and immediately jump up again. Focus on going as high and as fast as possible for all 10 repetitions. Regular Lunge Walk Take a large step forward with one leg and lower your back knee down towards the ground until it reaches a 90-degree angle while keeping your chest up. Push up through the front heel and step your back leg forward into a lunge position. Alternate sides over the 20 meter distance. Burpees Start in a standing position and bend forward to place both hands on the ground shoulder-width apart. Jump your feet back behind you until you are at the top of a push-up position with your body in a perfectly straight line. Immediately jump your feet back in between your hands and jump up as high as possible. Repeat until you have completed all 5 repetitions. Note: You can make this exercise more challenging by adding a full push-up in the middle of the movement. total female hockey 2008 26
CIRCUIT EXERCISE DESCRIPTIONS Mountain Climbers Start in the top of the push-up position with your abdominals tight. Pick one foot up off the floor and quickly bring your knee up towards your chest as if you were running. Make sure to keep your abs braced and do not let your hips sag or rotate. Switch the position of your feet so that the other knee is brought towards your chest. Alternate sides until you complete all of the required repetitions. Long Shuttle Run Sprint at full speed for 150 meters at a 50 meter distance (3 lengths). 50 meters + 50 meters + 50 meters = 150 meter shuttle The 150 meter shuttles should take approximately 30 seconds to run. 50 meters x 3 Short Shuttle Run Sprint at full speed for 150 meters at a 25 meter distance (6 lengths). 25 meters + 25 meters + 25 meters + 25 meters + 25 meters + 25 meters = 150 meter shuttle The 150 meter shuttles should take approximately 30 seconds to run. 25 meters x 6 Front Plank with One Leg Up Start lying on your stomach with your elbows directly underneath your shoulders and your feet hip width apart. Raise your body up parallel to the ground so that you are in a perfectly straight line. Lift your left leg 3 inches off the ground by contracting your left glute. Keep the raised leg completely straight. Hold this position for the required time and then repeat with the right leg. total female hockey 2008 27
CIRCUIT EXERCISE DESCRIPTIONS Side Plank Hold with Legs Straight Start lying on your side with your legs straight, elbow directly underneath your shoulder and forearm flat. The heel of your front leg should be touching the toe of your back foot. Raise your body up so that you are in a perfectly straight line. Focus on contracting the side abdominals on the side closest to the floor. Hold this position for the prescribed amount of time and repeat on the other side. Hand-to-Hand Touch Across in a Plank Position Hold your body in a perfectly straight line off the ground with your arms and legs straight, hands shoulder width apart, feet hip width apart and abdominals tight. Your body must form a straight line from your shoulders to your feet.lift your right hand off the ground and move it to touch your left armpit. Return the hand to the starting position and repeat with the left arm. Focus on making smooth transitions from hand to hand and keeping the legs perfectly straight throughout. Alternate hands until you have completed the required number of repetitions. total female hockey 2008 28
SIMPLE STRETCHING ROUTINE The four most critical muscle groups for players to stretch are: Hip Flexors (where the front of the thigh attaches to the hip) Quadriceps (front of the thigh) Glutes (butt) Groin (inside of the thighs) Perform the 4 stretches below immediately after your workout or before going to bed. Hold each stretch for at least 1 minute. If it is a one-sided stretch, hold it for 1 minute on each side. This program should take less than 10 minutes total and will really help to loosen up the muscles that get over-used throughout the season. NOTE: Players should not be straining or bouncing to try and move further into the stretch. The goal of stretching is NOT to go as far as possible but rather to stretch as far as is necessary in order to feel the muscle lengthening while remaining relaxed. Kneeling Hip Flexor Stretch Purpose: Elongate the hip flexors Start out in a kneeling position with both knees at a 90 degree angle. Pull your arms straight up overhead, squeezing your biceps by your ears. Lean your weight forward slightly on your front leg and pull your hands up towards the ceiling to increase the stretch through the front of the back leg. Make sure that you aren t leaning back but instead thinking about making yourself as tall as possible. Hold for 1 minute on each side. Side Lying Quadriceps Stretch Purpose: Elongate the hip flexors and quadriceps This stretch is a little tricky to get into initially, but does a terrific job of stretching out the hip flexor and quadriceps of the leg that is being pulled back. Start lying on your side and grab on underneath the knee of the leg that is closest to the floor. Reach back and grab the shin or foot of the top leg and pull your heel towards your buttocks. Make sure that you stay on your side and aren t pulling yourself over onto your back. To increase the stretch, squeeze the glute (butt) of your top leg and push your hips forward slightly. Hold for 1 minute each side. total female hockey 2008 29
SIMPLE STRETCHING ROUTINE Kneeling Figure 4 Glute Stretch Purpose: Elongate the external rotators of the hip This is a stretch that is commonly performed on the ice and is equally effective when performed off the ice. Start out in a kneeling position and use your hand to pull one leg into the bent position with the outside of your knee touching the floor. Straighten out your back leg behind you. If you are unable to position your front leg at 90 degrees, you can move your front heel closer to your hips. Make sure that you are not rolling out onto the side of the front leg and that your hips are even relative to the floor. Hold for 1 minute on each side. Knees Wide Groin Stretch Purpose: Elongate the hip adductors (groin) Start out on your hands and knees. Slowly move your knees as wide apart as possible while keeping your toes pointing out to the side. Use your hands to support yourself in this position and push your body back towards your feet slightly to increase the stretch. If this bothers your knees, bring your feet closer together. Hold for 1 minute. total female hockey 2008 30
QUESTION & ANSWER Question: How does Game Shape FAST improve players performance? Answer: The workouts in Game Shape FAST have been designed to address the hockeyspecific conditioning needs of players by using exercises that mimic the movements and intensity needed to be optimally prepared to start the season. Question: How does Game Shape FAST help players avoid injuries? Answer: By simulating the movements and intensity of a hockey shift, the circuit workouts in Game Shape FAST will help you to avoid the injuries that typically plague players at the start of the season, such as groin pulls, hip flexor strains and low back pain. When players start the season off in great hockey-specific shape, they are much better prepared for the high-intensity and unpredictability of the game. Question: Where should players do these workouts? Answer: These workouts can be done in the park, in the parking lot or anywhere that you can safely perform the strength movements and have ample room to run the various sprint distances. I recommend bringing an exercise mat or towel out to the workouts so that players don t need to worry about getting their hands or elbows dirty on the ground. Question: How do I to extend the program into the start of the season? Answer: Game Shape FAST can easily be used to guide off-ice conditioning sessions in training camp and into the early season. Building hockey-specific strength and conditioning off the ice should be done all year around - just make sure that your players are getting enough opportunity to recover from on-ice and off-ice sessions so that they can perform their best. total female hockey 2008 31
QUESTION & ANSWER Question: My players can t do proper push-ups. Should I just have them do the best push-ups they can or should I modify the exercise? Answer: Unfortunately, many young players don t have the upper body strength or core stability needed to perform push-ups properly. Never let players do bad push-ups. If you need to modify the exercise so that they can do it with great form, have them do the push-ups from a kneeling position instead of being up on their toes. Question: Why do the shuttle sprint distances change from a 50 meter distance to a 25 meter distance? Is one harder than the other? Answer: The 150 meter shuttle run at a 25 meter distance (25 meters x 6) is much more challenging than for players than when it is run at a 50 meter distance (50 meters x 3). Running the shuttle at the shorter distance requires players to stop & start and change direction much more often which is much harder for both the muscular and cardiovascular systems. Question: I already have the Complete Off-Season Training Program. How is Game Shape FAST different? Answer: The main focus of each of these two off-season training programs are different. While the Complete Off-Season Training Program focuses more on building a foundation of strength, speed and stamina over the course of the entire summer, Game Shape FAST focuses more on developing hockey-specific conditioning in just 4 weeks. total female hockey 2008 32