Hockey - Strength & Power

This program is designed to be done in a gym. It is designed to develop both strength & power using a mixture of weights, body weights and intervals. The development of strength and power in pre season will assist in power on the ball, speed on pitch and injury prevention.

WARM UP & MOBILISATIONS:
- 5 minute heart rate raiser: this can be done on any piece of cardio equipment. Nothing too strenuous, let your body warm up and heart rate increase.
- 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:

Exercise Sets Reps Weight
1. Deadlifts 3 10-12
2. Press Ups & Twist 3 10-12 BW
3. Squats 3 10-12
4. Back Row 3 10-12
5. Lunges 3 10-12 (each side)
6. Reverse Woodchop 3 10-12 (each side)
7. Kettlebell Swing 3 10-12
8. Plank 3 60s +

INTERVALS:
- On a treadmill or outdoors - aim to do 5 x 1 min quick as you can with 30s recovery followed by 30s sprints with 30s recovery

1 - DEADLIFT:
- Place your feet underneath the bar on the floor
- Focus on sticking your bum out with a slight bend in your knees and keep back straight
- Push up through your heels to lift the bar off the floor to waist height
- Reverse the movement to lower back to floor keeping back straight

2 - PRESS UP & TWISTS
- 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 - SQUATS
- 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
- Push back up to stand

4 - BACK ROW
- Using a TRX or Smith Machine 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.

5 - 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

6 - REVERSE WOODCHOP
- Using a weight, medicine ball or pulley, 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)

7 - KETTLEBELL SWING
- Hold Kettlebell with both hands, feet a little wider than hips
- Keeping your back and legs straight swing the Kettlebell through your legs
- To raise the Kettlebell up, forcibly thrust your hips forwards and clench bum muscle and the Kettlebell will flick up to shoulder height
- Let gravity allow the Kettlebell to fall back down and repeat

8 - 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.

SEE DOCUMENT ATTACHED FOR A PRINTABLE VERSION OF THIS PLAN WITH PICTURES.

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

Didsbury Greys Hockey Club