Hockey Dryland Training For 12-14 Year Old Players - 3 Amazing Dry Land Exercises For Early Teens

Hockey dryland training is something every 12-14 yearLadder drills are a type of interval training that changes
old player should be focusing on. By the early teenas you go along instead of being a consistent set of
years, unlike at younger ages, pure natural talent won'tintervals. A standard ladder drill would be 10 seconds
be enough to consistently ensure any player is at thehard, 20 seconds easy, then 20 seconds hard, 30
top of the game. When players hit their teens, focusingseconds easy, then 20 seconds hard and 20 seconds
on fitness becomes absolutely essential for any playereasy, then work for 20 seconds, rest for 10 seconds,
that wants to separate themselves from the rest offollowed by a long rest. These types of drills will
the pack. Here are three great dry land exercises forincrease your endurance, and also provide great
12-14 year old players to work on in the off season.benefits for your speed.
Shift Approximation Intervals:Squat Jumps:
Shift approximation intervals are a great way to buildPart of the plyometric range of exercises, squat jumps
speed as well as endurance, and in a way that willare an amazing off-ice exercise you can do any time
approximate the demands players face in gameof year, anywhere you have space to jump. Squat
situations. Hockey isn't a game of consistent moderatejumps, like all plyometrics, will increase your power and
output. Instead, players hit the ice at a very highthe explosiveness of your movements, as well as
intensity for 40 seconds to a minute, and then headincrease your foot speed. To perform a squat jump,
back to the bench to rest for a couple of minutes.simply stand upright and leap straight up into the air,
Incorporate similar intervals into your off-season cardiotucking your knees up to your chest at the peak.
training. 40 seconds to a minute hard and 1 and a halfWhen you land, keep your feet on the ground for as
to two minutes easy is great.short a time as possible. The goal is to be constantly in
Ladder Drills:motion.