All Around Workout

FutureSuperstar93 · Posted: Mon May 12, 2008 10:39 pm Post subject: All Around Workout

This was another thing I've included in my workout that I alternate with my own workout. It was given to me by my High School coach and he promised me that I would be a better and more all around hockey player if I did this as part of my work out.

Warm up: 5 minute light jog and light stretch.
(hydrate with 16 oz. of water 20 minutes before workout)

I. FOUR-UPS

1st Period: Maximum Push-Ups (Capped at 50)

2nd Period: Maximum Pull-Ups

3rd Period: Maximum Sit-Ups (Capped at 50)

Overtime: Maximum Chin-Ups

*5 minute intermission/water up

II. PUCK BUCKETS
Plyometrics for speed, power, quickness, agility & balance
*equipment needed: 5 pucks and 2 plastic utility buckets. Place bucket A 10 yards away from bucket B and place 5 pucks into bucket A to begin. Object is to move the 5 pucks, one at a time, from bucket A to bucket B while going in a figure 8 at full speed and on balance. One minute rest between A to B movement and B to A movement. Two minute rest between periods.

1st Period: Sprint....A to B forward....B to A backward
2nd Period: One Foot Hop....A to B on left foot....B to A on right foot
3rd Period: Side Shuffle....same movement A to B and B to A....pivot at each bucket
1st Overtime: Carioca Shuffle....same movement A to B and B to A...pivot at each bucket
2nd Overtime: Squat Leap....same movement A to B and B to A

*5 minute intermission/water up

III. Rhythm Shooting
*Use gloves, a puck, and your goalie stick while doing this. Do it on a smooth surface
1st Period: Wrist shot....25 pucks
2nd Period: Back hand....25 pucks
3rd Period: Wrist shot....25 pucks
Overtime: Back hand....25 pucks
Warm down: 5 minute light job and light stretch
*Water up

Any questions just ask.

UberGoalie · Posted: Fri May 16, 2008 6:52 pm Post subject:

nice ill add this to my training! But i dont know all english technical words(im a french-canadian) so tell me whats a pull-up please
oh and a squat leap too
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FutureSuperstar93 · Posted: Fri May 16, 2008 7:29 pm Post subject:

http://youtube.com/watch?v=2ktzt5rAl1E&feature=related
That's a pull up. The only difference between a pull up and chin up are that on pull up's the backs of your hands are on the outside of the bar.

Squat Leap is just getting as low as you can and jumping as far as you. Getting low is very important.

auburn goalie · Posted: Sun May 18, 2008 2:00 pm Post subject:

im going to add the puck buckets to my everyday workout. my goal this summer is to get quicker feet and legs, so these should help

puckstopper35 · Posted: Sun May 18, 2008 3:09 pm Post subject:

Definately like the puck in the bucket idea. I need to work on my footspeed.

Okay, this might be a stupid question but I'll ask anyways. What do you guys do to work on your leg strength? I do some light jogging regularly as well as roller blading and biking (alternating, gets more intense during summer vacation since I have more time on my hands). I do some squats and similar exercises, but is there anything else I could add in that would help it more? My up and downs are pretty slow at times, and I need the leg muscles to butterfly slide around the net quicker.

Any help is much appreciated Very Happy

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<.3

FutureSuperstar93 · Posted: Sun May 18, 2008 3:13 pm Post subject:

Puck Buckets with whatever else you do is all you need. If you do the Puck Buckets right and go full speed you'll be extremely tired out when you're done. And if you aren't you can just move the buckets farther apart to make it harder.

auburn goalie · Posted: Sun May 18, 2008 10:04 pm Post subject:

leg weights and bikes. i ride stationary bikes, i like them more, cuz i can watch tv at the same time Laughing

. i just turn the resistance up a lot so its hard

FutureSuperstar93 · Posted: Mon May 19, 2008 1:00 am Post subject:

Stationary bikes aren't very good for workouts. They are mostly for warm up. You don't get much out of them. Plus you should probably be lifting.

auburn goalie · Posted: Mon May 19, 2008 9:10 pm Post subject:

yeah, i warm up. i just put resistance on to sweat more, burn my fat Laughing