Performance Training Journal Issue 12.5 | Page 24
A GUIDELINE FOR DESIGNING AN OFF-SEASON
RESISTANCE TRAINING PROGRAM FOR HIGH SCHOOL HOCKEY
FEATURE ARTICLE
Core Exercises
Core Exercises
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3-way plank (45 s hold)
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3-way plank (1 min hold)
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Hip raise on fit ball
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Glute/ham raise
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Hip lift with 5 s hold
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Sit-up with rotation
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Glute/ham raise
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Hanging knee raise
Upper Body Exercises
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•
Upper Body Exercises
Lateral DB fly
Pull-ups
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DB shoulder press
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DB one-arm rows
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Lat pulldown
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DB bench fly
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Low row
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BB bench (flat)
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Arm curl
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Triceps press
GUIDELINES FOR PHASE 3 (3 – 6 WEEKS)
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?8?$?
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HZ[???? ]K?[H ?Z\?B???(?B???[X?\?? ?\ ?8?$? L??[??[???YH ?Z\?H ?] ??][???\ \??? H^\??\?\???(?B???[??K[Y? ?] ?]X]???(?B???[??K[Y?XYY????(?B?? ]?^H\XX?[?B???(?B??[?????\??X[??[??H ???\??YBBB?BB???(?B?? [ ]\ ???(?B??[??\?Y ??????(?B??\ ???(?B??[?????\??X[???[?YH ???\??[?BBB?B?????x?&T?T???PS??H?RS?S????T??S T??QH L??B?????