Part of the enjoyment of hockey is being able to play with intensity at a fast pace. Time for hockey fitness training should be included into your weekly routine both during and off season. Your fitness commitment will of course depend on your level of play and your own desire. You can choose to work out twice a day or two to three times a week.
Following are five tips to hockey fitness training:
1. All of the essential skills in hockey require strong legs. Skating, shooting, passing, explosive starts and crunching checks all start with powerful legs. To increase your legagel
vietnam lua dao
Unicity
vietnam lừa đảo strength stand to the right of a 12" square box and jump over it sideways and then jump back from the left side. Do 4 sets (eight jumps) in succession as fast as you can. Work your way up to 10 sets (20 jumps) alternating between side jumps and front and back jumps.
2. To prepare yourself for 45 seconds to over a minute of flat out action you need to build endurance. Start at the goal line and race to the near blue line and back again. Turn and race to the red line and back again, then to the far blue line and back and finally the full length of the ice to the opposite goal line. Rest for 2 minutes and then repeat. This whole drill is performed at top speed.
3. As part of your fitness routine it is important to build your strength. Including some weight training will help you get stronger and enable you to win those battles for the puck. More weight and fewer repetitions builds strength while more repetitions with less weight will improve endurance.
4.High intensity interval training (HIIT) is great for hockey. This can be done ice skating, in-line skating, running or biking. Begin with a 5 minute warm-up then do 6 sets of 40 second sprints with a 120 second rest.
5. To increase your core strength and balance, incorporate training with a medicine ball once or twice a week into your routine. Choose a ball that is not too heavy but still gives resistance. Stand with your legs shoulder wide and hold the ball in front of your belly. With both hands pull the ball over your head then throw it directly to the floor in front of you. Bend forward to catch it on the bounce. Repeat 8 - 10 times. Do six sets.
All of these training techniques can be alternated on different days. You can choose some for on-ice training and some for off-ice. There are no hard and fast rules except to keep it fun and enjoyable. The best weapon to playing at your best is your hockey fitness training.
ExperTrans language - multilingual services
ExperTrans voice-overs services
ExperTrans interpreting translation services
Showing posts with label Fitness. Show all posts
Showing posts with label Fitness. Show all posts
Tuesday, 16 October 2012
Friday, 14 September 2012
Off-Ice Training for On-Ice Fitness
Hockey is a game of short but very intense and explosive bursts of activity and your off-ice training for on-ice fitness should mimic your game activity. Typically, hockey shifts are from 40 to 50 seconds in length followed by about 120 seconds resting on the bench. It follows that high intensity interval training will work the best to provide the strength, power and endurance required for on-ice performance.
Interval training is best described as any activity lasting from 15 to 30 minutes with alternating periods of high intensity and low intensity exercise. The beauty is you can do this either running, biking or rowing. You can even use running, biking or rowing machines. For variety you can alternate your chosen activity day to day. For even added strength and power, consider wearing ankle and wrist weights while you exercise.
As with all training and exercise programs you need to consult a doctor first. Start out slow and work your way up to the more intense workouts aagel vietnam lua dao
Unicity vietnam lừa đảos your fitness level improves. Interval training will burn more calories and increase fitness over a shorter period of time than just steady training. During hockey's off-season or if you only play on weekends, off-ice interval training will keep you fit between games.
Beginner Interval Training
Warm-up - 5 minutes prior to start of intervals.
Sprint - 40 seconds
Rest - 120 seconds
Repeat this five more times for a total of six sets. Sprinting means flat out, as fast as you can.
Duration - 21 minutes
Intermediate Interval Training
Warm-up - 5 minutes
Sprint - 50 seconds
Rest - 120 seconds
Sets - 7
Duration - 25 minutes
Advanced Interval Training
Warm-up - 5 minutes
Sprint - 60 seconds
Rest - 120 seconds
Sets - 8
Duration - 29 minutes
Work out hard and you will feel the difference on the ice.
Cardio & Calorie Blaster
Once you are comfortable with interval training then try this workout once a week to burn lots of calories and really jack-up your fitness level.
Warm-up - 15 minutes
Sprint for 3 minutes at 90% of maximum heart rate and then take 3 minutes of active rest (keep up the activity but at a reduced rate). Repeat for 4 sets.
Duration - 39 minutes
Sculpting Muscles & High Octane Cardio
Great off-ice training for on-ice fitness. Try this sprint interval for a fast and fun workout. After each burst of hard work, you'll recover for the same amount of time.
Warm up - 15 minutes. Add three or four 20 second bursts at the end to prepare for the workout.
Sprint - 30 seconds / rest - 30 seconds
Sprint - 1 minute / rest - 1 minute
Sprint - 2 minutes / rest - 2 minutes
Sprint - 4 minutes / rest - 4 minutes
Sprint - 2 minutes / rest - 2 minutes
Sprint - 1 minute / rest - 1 minute
Sprint - 30 seconds / rest - 30 seconds
Finish with a 10-minute cooldown.
Duration - 32 minutes
One of the best things about interval training is there are no hard and fast rules. You can vary different lengths of work and recovery times resulting in different benefits. Interval training is tough but the results are all good. Another benefit is you will spend less time in the gym with greater results. With intervals your off-ice training for on-ice fitness will be fun and increase your game performance.
ExperTrans language - multilingual services
ExperTrans voice-overs services
ExperTrans interpreting translation services
Interval training is best described as any activity lasting from 15 to 30 minutes with alternating periods of high intensity and low intensity exercise. The beauty is you can do this either running, biking or rowing. You can even use running, biking or rowing machines. For variety you can alternate your chosen activity day to day. For even added strength and power, consider wearing ankle and wrist weights while you exercise.
As with all training and exercise programs you need to consult a doctor first. Start out slow and work your way up to the more intense workouts aagel vietnam lua dao
Unicity vietnam lừa đảos your fitness level improves. Interval training will burn more calories and increase fitness over a shorter period of time than just steady training. During hockey's off-season or if you only play on weekends, off-ice interval training will keep you fit between games.
Beginner Interval Training
Warm-up - 5 minutes prior to start of intervals.
Sprint - 40 seconds
Rest - 120 seconds
Repeat this five more times for a total of six sets. Sprinting means flat out, as fast as you can.
Duration - 21 minutes
Intermediate Interval Training
Warm-up - 5 minutes
Sprint - 50 seconds
Rest - 120 seconds
Sets - 7
Duration - 25 minutes
Advanced Interval Training
Warm-up - 5 minutes
Sprint - 60 seconds
Rest - 120 seconds
Sets - 8
Duration - 29 minutes
Work out hard and you will feel the difference on the ice.
Cardio & Calorie Blaster
Once you are comfortable with interval training then try this workout once a week to burn lots of calories and really jack-up your fitness level.
Warm-up - 15 minutes
Sprint for 3 minutes at 90% of maximum heart rate and then take 3 minutes of active rest (keep up the activity but at a reduced rate). Repeat for 4 sets.
Duration - 39 minutes
Sculpting Muscles & High Octane Cardio
Great off-ice training for on-ice fitness. Try this sprint interval for a fast and fun workout. After each burst of hard work, you'll recover for the same amount of time.
Warm up - 15 minutes. Add three or four 20 second bursts at the end to prepare for the workout.
Sprint - 30 seconds / rest - 30 seconds
Sprint - 1 minute / rest - 1 minute
Sprint - 2 minutes / rest - 2 minutes
Sprint - 4 minutes / rest - 4 minutes
Sprint - 2 minutes / rest - 2 minutes
Sprint - 1 minute / rest - 1 minute
Sprint - 30 seconds / rest - 30 seconds
Finish with a 10-minute cooldown.
Duration - 32 minutes
One of the best things about interval training is there are no hard and fast rules. You can vary different lengths of work and recovery times resulting in different benefits. Interval training is tough but the results are all good. Another benefit is you will spend less time in the gym with greater results. With intervals your off-ice training for on-ice fitness will be fun and increase your game performance.
ExperTrans language - multilingual services
ExperTrans voice-overs services
ExperTrans interpreting translation services
Subscribe to:
Comments (Atom)