High School Hockey (Sept. 12th - 29th) 3 Week Strength & Conditioning (1st Phase Pre-Season)8/28/2016 Warm Up
Roll - 200m Run - Floor Stretch - Dynamic Flexibility Speed, Agility, Power & Quickness Drills & Games Monday - 4x4x4 Tag Game (2 teams) Tuesday - Rugby Toss Series Weds. - Core Circuit Thursday - Speed Ladders, Cones & Hurdles Strength & Conditioning Monday - Strength Session A1 - RFE Split Squats - 6/6 A2 - Incline DB Bench - 8 A3- TRX Rows 6x MMF A4- S,A,Q Drill 1. Long Jump 2. Lateral & Forward Hop (Single Foot) Tuesday - Strength Session A1- Single Leg Dead Lift - 5/5 A2- Pull-Ups - MMF A3- One Arm DB Row - 8/8 A4- Sled Push - 1x B1- Reverse DB Fly - 3x 10 B2- Bear & Crab Crawl - 3x 20m Wednesday - Strength Session A1- Front Squats - 6 A2- Battle Ropes - 30 A3- Slide Disk Hamstring Curl 8 + (R&L) 8/8 Single Leg Hip Lift A4- DB Clean to Press (R&L) 5/5 B1- Lateral Tri-Angle Lunge Stretch 5/5 B2- Bench Press - 12,10,8,6,4 B3- Wall Ball - 6 Thursday - Conditioning Session Part A - (45 seconds x 4 Rounds) A1- Band Rotation 5/5 A2- Box Jumps A3- DB Curl to Press A4- Jump Rope Part B - (30 seconds x 4 Rounds) B1- Band Rows (high & low) B2- Box Jump Overs B3- Renegade Rows 5/5 then Burpees B4- Push Ups
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AuthorChris Giesking, MS Archives
May 2017
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