Hockey - Strength & Power

This program is designed to be done at home or in a park. It is designed to develop both speed and agility using a mixture of body weights and agility exercises. The development of speed and agility in pre season will assist in agility and speed on pitch and injury prevention.

WARM UP & MOBILISATIONS:
- 3 rounds of: 10 star jumps, 5 body weight squats, 5 walkouts (from standing place hands on floor and walk them out till in a starting press up position, 5 knee press ups & 5 hip openers (in press up position, step left foot forwards to the side of left hand and push hip forwards and same on the right)
- 10 twists (touch left shin with both hands, then twist and reach as high as you can to the top left)
- 10 leg swings (forwards/back & left/right)

MAIN SESSION:
Aim to do 3 rounds: 1 minute, 45s & 30s on each exercise

1 - SQUAT JUMPS
- Start with feet hip width apart toes pointing out slightly
- Imagine your sitting down into a chair and lead with your bum and you lower down to the floor
- Aim for at least thighs 90 degrees to the floor
- Jump as high as you can
- Squat as soon as you can and repeat

2 - PRESS UP & TWIST
- On knees or feet start in a press up position
- Lower down to floor keeping your back straight & push back up
- Twist and point one hand up in the air
- Repeat on both sides

3 - REVERSE WOODCHOPS
- Using a weight or medicine ball start with the weight on one side by your knees
- Using your core and arm muscles to rotate, move the weight across your body to the opposite side above your head (like a golf swing)

4 - MOUNTAIN CLIMBERS
- In a press up position, bring your left knee as close to left elbow as possible
- Then repeat with the right knee to right elbow
- Alternate on both sides quickly

5 - BACK ROW
- Using a TRX, table or bike rack in park place your hands shoulder width apart and lean back
- Pull your elbows back and together as you pull your body up
-Further away you place your feet, the harder it will be.

6 - LUNGES
- Start feet hip width apart
- Take a step forwards and aim to lower back knee down to the floor
- Aim to keep up body straight and core tight

7 - PLANK
- Easier option is on knees, harder option on feet
- Hold body weight on forearms and keep tummy tight without sticking bum up in air or allowing it to fall down.

8 - AGILITY STAR DRILL
- Run in the direction of the arrows but remain facing forwards as quickly as you can
- This will involve running backwards, forwards and side stepping

SEE DOCUMENT BELOW TO SEE PRINTABLE VERSION OF THIS PLAN WITH PHOTOS.

Any questions about to exercises or to book in for a 40% off PT session at E M Active contact Emma on emma@emactive.co.uk or 07769340026