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TRANSCRIPT
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8 Simple Secrets for Speed
Maria Mountain, MSc www.HockeyTrainingPro.com
www.Revolu?onCondi?oning.com
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Goals for tonight:
• Loose structure • Go through the key 8 • Answer ANY ques?ons you have
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Mobility #1 – Hip Extension • Heel to buO • Elevated hip flexor • LAX ball release • 25 seconds each
side.
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Mobility #2 – Dynamic Warm Up • Walking Quad Stretch • Walking Hamstring • Hip Flexor & Reach • Side Step • High Kick to Reach • Best Stretch Ever • About 15s each.
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Stability #3 – Partner Stabiliza?on • Athlete integrates
stability at the ankle, knee, hip and core.
• Make sure the knee(s) is/are bent.
• Change foot posi?ons – single leg, staggered stance.
• Change torso posi?ons. • 30 seconds.
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Strength #4 – Single Leg Squat • Heel must stay on the
floor • Lower back cannot
round • Player sits back in the
hips • Knee does not cave
inward • Builds leg strength and
stability.
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Strength #5 – Isometric Split Squat • Hold 5 seconds, then do
3 quick reps. • Repeat 5 ?mes on each
side • Can add perturba?ons.
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Power #6 – Func?onal Isometrics + Plyos • Hold contracted
posi?on then transi?on into a plyo – focus on being as explosive as possible.
• Keep the volume low – this is not an endurance exercise.
• 3 second hold + 3 jumps x 3 reps
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Power #7 – Lateral Bound to Stabilize • Players must be able to
s?ck their landing before linking the skate bounds.
• Then add a ‘tap’ from team mate to increase dynamic stabiliza?on.
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Accelera4on #8 – ½ Kneeling Accelera?on • Focus on driving off the
lead foot. • Can then add
decelera?on and change of direc?on
• Can do this on the ice as well – centre red to blue and back.
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Ques?ons…