Fun

 
Off Ice training

2 main types of off ice training

1 during the season : see the homework page
activities like stickhandling with the smart ball to improve your puckhandling ability

2. during the "off " season or summertime
Activities that improve your physical fitness level so that you become a better athlete

this page is aimed at sharing some ideas for #2 type summertime training



 
Type 1 "homework" style off ice activities

 

Type 2   Off Season Activities
the great thing about off ice summer activities is no matter what sport you decide to do they will help you become a better athlete at any of them
 
Beep test 


Also called the shuttle run

The beep test is a great conditioning test that does not take a lot of room to run
Basically you run back & forth between 2 pylons every time a CD player makes a "beep" sound
As the test goes on ; the "beeps" speed up until the players cannot keep up
every beep has a # , (that is your score)
next week you try to beat last weeks score



 
Summer work out sample
Here's a work out that is quick (1/2 hour), simple , & measurable (so players can track improvement)

 

Warm up

1a

Push ups

1b

Sitting medicine ball throw

 

 

 

2a

 

Plank

 

2b

Sit ups

2c

crunches

 

 

3a

 

Chin ups

3b

Flex arm hang

 

 

4a

Squats

4b

lunges

 

 

5a

 

1 mile run

 

5b

Beep test

 

 

Cool down & stretch

 

Note do 1a or 1b

2a or 2b etc…


 
for more info see the attached document



 
Nike / Sparq dry land training

http://www.sparqtraining.com/index.php

 

Strength Training For Young Athletes
book by
Wlliam J Kraemer  &  Steven Fleck
Explains the Safe way to help young athletes improve strength

 


Fitness Testing Sites  

Army website for fitness
http://apftcalculator.com/