| Re-read the title of this article; what is the most | | | | - Side step up the hill (change direction half way up) as |
| important word you see? Is it power or stamina? | | | | you final warm-up exercise. |
| Nope. The key word in the title is simple. Understand | | | | Workout |
| right now that a 'simple' dryland training workout is not | | | | - Run as fast as you can up the hill - drive with your |
| the same thing as an 'easy' dryland training workout. | | | | glutes taking full strides and pump your arms. Walk |
| This workout is tough! The marketing gurus get mad at | | | | down slowly between repetitions. Repeat 5 times. |
| me when I tell athletes "this is going to be tough!" They | | | | - Backpedal up the hill - stay low in your legs with your |
| tell me to say this will be a 'quick easy miracle cure for | | | | knees bent to approximately 90 degrees. Your quads |
| your hockey dryland training woes'. Well, if that is what | | | | should be screaming for mercy by the time you hit the |
| you are looking for; the quick easy solution, keep on | | | | top. Repeat 5 times |
| looking 'cause you won't find it here! | | | | - Skate bound up the hill by hopping from one foot to |
| This workout will be tough, but remember the goal is to | | | | the other as you progress up the hill. Hop side to side |
| make you a better hockey player, not just to make | | | | at about a 30-45 degree angle as you progress up the |
| you tired. So the workout that I have designed for you | | | | hill. As you fatigue your skate hop will start to resemble |
| today will take approximately 20 minutes to complete. | | | | a running bound as you project yourself up the hill |
| Here is what you will need for this hockey dryland | | | | more than side-to-side. Repeat 5 times. |
| workout: | | | | - Take a 2-3 minute break between each exercise |
| · Running shoes or cleats that give you good | | | | taking time to have a drink of water and incorporate |
| grip on grass | | | | some of your basic core training as a part of your |
| · A water bottle | | | | active recover between exercises. |
| · A steep, but fairly short hill (preferably grassy) | | | | Although this is not a pure power workout because of |
| that you can run up in about 4-8 seconds | | | | the fatigue levels, you will learn to command power |
| The Workout | | | | from your body even when you are exhausted. Use |
| Warning: This workout is designed for healthy, injury | | | | your arms to help set the pace and try to keep a |
| free, competitive hockey players who are already | | | | quick tempo using a full range of motion throughout the |
| involved in hockey dryland training. | | | | drills. Keep your chest up for all drills, do not fold |
| Warm-Up | | | | forward at the hips and push yourself. |
| - Begin with a full dynamic warm-up making sure you | | | | This is a nice workout to include 1-2 times per week in |
| target your quadriceps, hamstrings, groins, calves and | | | | the off-season and depending on your schedule, your |
| hip flexors. | | | | ice time and your climate perhaps once per week |
| - Complete two easy runs up the hill, walking back | | | | during the season. |
| down | | | | |