Week 4 Off ice: Strength and Speed Workout
Jun
27
2022
Practice Notes
Exercises
Lunges
Single Leg Bounding
Striding Lunges
Lateral Jump & Stick
Lateral Skater Lunge
Down Time
Lateral Stride And Stick
This workout plan is made up of 7 sets.
1 Set is: 100 yrd run/lap + Exercise (1) + 100 yard run/lap + Exercise (1)
For the second set you sub Exercise (2) into the above routine.
1 Cycle is 7 sets.
GOAL: Try and do 2 Cycles (small break between cycles)
TIP* Use a soccer field or a football field. Run down the side line, do your 8-12 reps of exercises across the field, run back, do your 8-12 reps back to where you started.
Drills
No drills have been added to this practice.
Systems
No Systems have been added to this practice.
Coaching Clips
No Coaching Clips have been added to this practice.
Exercises
Lunges
- start on one leg
- dip down to generate a powerful push off to the opposite leg as you propel your body forward at a 45 degree angle
- while minimizing ground contact time, load on the opposite leg & perform a quick but powerful push propeling the body forward at a 45 degree angle
Single Leg Bounding
- place one leg in front of the body with knees & toes in alignment
- stabilize the knee upon ground contact & then drive the front leg through the ground finishing with the big toe pressing the heal off the ground
- flex the oppositve knee above hip level (bring heel to butt) before repeating the movement on the opposite side
Striding Lunges
- start in an athletic position with knees over toes & slightly bent
- drive forward and execute a walking lunge at a faster pace
- Keep the head level so you are not bobbing up and down
Lateral Jump & Stick
- start on one leg
- dip down to generate a powerful push into the ground propelling the body laterally through the air
- landing by grabbing the ground & stabilizing the body upon the opposite leg
- repeat
Lateral Skater Lunge
- step sideways into a lateral lunge position (foot outside the hips)
- lean backwards with a tall tosr when sitting into the lateral lunge
- the hip, knee & toes should be close to alignment; drive through the floor with the loaded limb bring & the body will return to a standing position with feet undernead the hips
- repeat in both directions
Down Time
- start on one leg with the torso flexed forward
- the hand opposite the leg on the ground touches the inside of the ankle & holds for 2-5 seconds
- after than time, repeat the motion with the opposite limbs
- this can be performed in place or slightly moving forward step by step
Lateral Stride And Stick
- start in an athletic position with knees over toes & slightly bent
- drive the outside leg laterally through the ground, propelling the body laterally into the air
- land on the opposite leg & perform an explosve cross under with the opposite leg
- repeat these two motions, trying to get maximum distance from each push