subject: Hockey Dryland Training For 12-14 Year Old Players - 3 Amazing Dry Land Exercises For Early Teens [print this page] Hockey dryland training is something every 12-14 year old player should be focusing on. By the early teen years, unlike at younger ages, pure natural talent won't be enough to consistently ensure any player is at the top of the game. When players hit their teens, focusing on fitness becomes absolutely essential for any player that wants to separate themselves from the rest of the pack. Here are three great dry land exercises for 12-14 year old players to work on in the off season.
Shift Approximation Intervals:
Shift approximation intervals are a great way to build speed as well as endurance, and in a way that will approximate the demands players face in game situations. Hockey isn't a game of consistent moderate output. Instead, players hit the ice at a very high intensity for 40 seconds to a minute, and then head back to the bench to rest for a couple of minutes. Incorporate similar intervals into your off-season cardio training. 40 seconds to a minute hard and 1 and a half to two minutes easy is great.
Ladder Drills:
Ladder drills are a type of interval training that changes as you go along instead of being a consistent set of intervals. A standard ladder drill would be 10 seconds hard, 20 seconds easy, then 20 seconds hard, 30 seconds easy, then 20 seconds hard and 20 seconds easy, then work for 20 seconds, rest for 10 seconds, followed by a long rest. These types of drills will increase your endurance, and also provide great benefits for your speed.
Squat Jumps:
Part of the plyometric range of exercises, squat jumps are an amazing off-ice exercise you can do any time of year, anywhere you have space to jump. Squat jumps, like all plyometrics, will increase your power and the explosiveness of your movements, as well as increase your foot speed. To perform a squat jump, simply stand upright and leap straight up into the air, tucking your knees up to your chest at the peak. When you land, keep your feet on the ground for as short a time as possible. The goal is to be constantly in motion.
These are only a few of the many amazing exercises that players can do off-ice and in the off-season to ensure that their fitness and conditioning have them at the top of the pack come the season. For a complete set of exercises, go to www.tophockeytraining.com and check out Hockey Speed and Power by Kevin Miehm. A former NHL player and career pro, Kevin has tailored the guide to deliver a complete hockey training system and has designed three versions of it, including one specifically tailored to early teens.
Hockey Dryland Training For 12-14 Year Old Players - 3 Amazing Dry Land Exercises For Early Teens
By: Randy Rhoads
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