DEVELOPING THE POTENTIAL OF THE UNDERSERVED CLUB
ATHLETE: A PROJECT WITH THE DUKE CLUB HOCKEY TEAM
FEATURE ARTICLE
TABLE 1. DYNAMIC WARM-UP EXERCISES FOR CLUB HOCKEY
EXERCISES
TARGET AREA
SETS AND REPETITIONS
GENERAL WARM-UP EXERCISES
Jumping jacks
20 reps
High-knee running
2x10 yards
Sprint, side shuffle, backpedal,
side shuffle
2x in each direction
UPPER BODY EXERCISES
10 small circles forwards
Shoulder circles
Shoulders and scapular stabilizers
10 small circles backwards
10 large circles forwards
10 large circles backwards
“Birdman” – Standing with feet hipwidth apart, flex at hips to touch
opposite hands to toes; extend hips,
back, and arms to reach wide out to
each side
Shoulders, chest, back, and hips
1x10 reps
LOWER BODY EXERCISES
Inchworm
Hip flexors, hamstrings, abdominal, and
scapular stabilizers
1x15 yards
Cradle walk
Hip external rotators
2x15 yards
Bowlers
Quadratus lumborum, shoulder,
and quadriceps
5x each side
Walking lunge with
bilateral overhead reach
Hips, knees, and shoulders
2x15 yards
TABLE 2. SAMPLE CIRCUIT EXERCISES FOR CLUB HOCKEY
REPEAT CIRCUIT TWICE (WITH 30 S ON, 30 S OFF) FOR 20 MIN
6. Treadmill incline sprints with treadmill at max incline
and 9+ mph
1. Hexagon jump for agility
2. Burpees with a medicine ball
7. Split lunge with head perturbations
3. Suicides
4. Jump rope with free limb at 90° hip and knee flexion
5. High/low hurdles (alternate moving over and under)
8. Prone flies/supine military press
9. Single-leg bench step-up with jump
10. Alternating medicine ball push-ups
NSCA’S PERFORMANCE TRAINING JOURNAL | ISSUE 12.5
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