DEVELOPING THE POTENTIAL OF THE UNDERSERVED CLUB
ATHLETE: A PROJECT WITH THE DUKE CLUB HOCKEY TEAM
FEATURE ARTICLE
TABLE 3. WINTER WORKOUT FOR CLUB HOCKEY
REPEAT CIRCUIT 3 TIMES WITH 1-MIN BREAKS BETWEEN SETS
Set 3:
Set 1:
• Isometric lunge: 45 s, right leg forward
• Walking lunges: 10x
• Isometric lunge: 45 s, left leg forward
• Calf raise: 2 min, drop heels every 10 s and come right
back up
Set 4:
• Wall sit: 2 min
• Walking lunges: 10x
Set 2:
• Tuck jumps: 10x
• Split squat: 30 s, right leg forward
• Single-leg jump starting from split squat position
• Split squat: 30 s, left leg forward
• Single-leg jump starting from split squat position
NSCA’S PERFORMANCE TRAINING JOURNAL | ISSUE 12.5
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