Dry Land Training

July 2-August 8 Dry Land Training. 12 workout sessions to improve performance.

Example of a 1 hour session:

Warm-Up:

Dynamic Stretching

Light Jogging or Skipping: Increase heart rate gradually (5 minutes) 

Main Circuit:

Split kids into 4-6 stations.

Perform each exercise for 45 seconds to 1 minute with 15-30 seconds rest between exercises. Repeat the circuit 3-4 times with a 1-2 minute break between circuits. (About 5 minutes per station 

Examples of drills:

Agility Drills: Include lateral shuffles, high knees, and quick feet drills. 

Medicine Ball Slams: Develop explosive upper body power. 

Plyometric Push-Ups: Push off explosively enough to clap hands or touch chest to hands. 

Squat Jumps: Explosive jumps from a squat position. 

Speed Skaters: Lateral jumps emphasizing balance and explosiveness. 

Single Leg Movements: Improve single-leg explosiveness and stability. 

Shuttle Runs: Sprint forward and backward over a designated distance. 

Resistance Exercises: Barbell/dumbbell squats/lunges, forearm work, and banded presses. 

Cool Down:

Static Stretching: Focus on muscles worked during the circuit (5-10 minutes).

Maximum effort during each exercise to simulate game-like intensity.

Each week would be slightly different to keep workouts challenging and engaging.

Rest and water breaks will be built in with adequate rest between circuits to maintain quality of performance.

As a former trainer, Coach Schandler Rogers places stress on the players form to prevent injuries and maximize effectiveness. 

These circuit are designed to enhance hockey-specific explosiveness, agility, and overall conditioning, helping players improve their on-ice performance. Coach Rogers will modify and adjust exercises and intensity based on players’ fitness levels and specific needs throughout. May also add in cardio based games with a frisbee/football/tennis ball to build on team dynamic for 10-15 minutes after circuits.