RECOVER FASTER BETWEEN SHIFTS 🏒
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- Опубліковано 25 сер 2024
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This is an off-season conditioning workout targeting the energy system in the body known as your Aerobic System.
Performing this workout at the intensity level Coach Dan recommends in the video will very effectively improve the oxygen supply your working muscles receive during an intense game of hockey by increasing how effectively the heart can deliver oxygen through your vascular networks.
Due to the non-stop high volume nature of this workout design, we recommend that this be your only hockey workout for the day (skill work or mobility is OK to add).
The Aerobic Conditioning Hockey Workout:
Jumping Jacks x 60 secs
Crab Walks x 60 secs
Lateral Shuffles x 60 secs
Butt Kicks x 60 secs
Rest x 60 secs
Standing Oblique Crunch x 60 secs
Modified Skater Lunges x 60 secs
Mountain Climbers x 60 secs
High-Knee March x 60 secs
Rest x 60 secs
Standing Alternate Toe Touches x 60 secs
Plank Ski Hips x 60 secs
Lateral High Knee Skips x 60 secs
Rotational Jacks x 60 secs
Rest x 60 secs
Seal Jacks x 60 secs
In-One-Place Inch Worms x 60 secs
Squat-To-Pivot x 60 secs
Arms Overhead High-Knee March x 60 secs
Rest x 60 secs
How'd you like the at home hockey workout? Let us know in the comments below and make sure you download our Hockey Training TV App 🔥
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I'm playing high school lacrosse now, but hockey in my younger years has helped me a ton!
📱 Download our "Hockey Training TV" app for more hockey workouts like this one!
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Great exercises for rehabilitation!
Can you guys do a video on how to properly do some of the workouts so that I/and others don’t pull anything. Also amazing video got me dripping some sweat
awesome workout. used to try to just tank out every shift but led to injury problems. felt great after this though
Thank you for your Job.
Fire as usual 🔥
That timer pretty 🔥
Great workout thanks! Can we introduce it to the OSD domination phase2 ? On which day? Thanks guys
Got my answer in the description haha thanks
Helps a lot 👍🏻👍🏻
Is the training for being able to recover faster between shifts the same as the training for endurance on the ice.
Aerobic is better placed for recovering in between shifts, whereas anaerobic is more representative of what you're doing out on the ice. However, there is A LOT of crossover between the two. But, if you really wanted to emphasize on-ice endurance, I'd go more anaerobic.
@@hockeytraining Awesome. Thank-you
How often would you suggest a player do this workout? Would you do it after an anaerobic workout? Asking for adult and 15 year old players.
This would be perform up to twice per week in the beginning of the off-season, however, as the off-season progresses you're going to want to transfer over to more anaerobic work to increase the specificity of your programming. For these reasons, it would never be done after an anaerobic session because they should ideally be in their own training phases entirely 👍
Love what you guys are doing. How long should it take for out heart rate to return to normal state after finishing this workout to make sure that we are working at 50 to 60 percent effort? Thanks!
I only play beer league but I've been dogging it on the ice due to beer gut. Thanks for these workouts, I damn well need em.
The follow along videos are the best. This is great - going to do this on my lunch break today.
Is there a heartrate range we should be aiming for? What is an accurate way to ensure we are 50-60% rate?
If you stay in tune with your body throughout the workout it shouldn't be too hard to work at a 5-6/10 self-perceived intensity. If you want to attach some HR numbers to it, being in between 120-150bpm is a good range 👍
@@hockeytraining Thanks. It was to help my 11 yr old get a better idea...
I’ve been doing this workout for 2 weeks now every Wednesday and Saturday along with my other form of cardio. I’ve already noticed I’m not as tired with the movements and I can control my breathing better. I get really tired when doing jump rope so is it ok to incorporate breaks throughout like done for this workout? For example, if I am jumping rope for 20 minutes, jump for a minute, have a 15 second break and so on and when I hit the halfway point have a minute break?
Yeah that's fine, the guideline is to work at a 5-6/10 effort so if you need breaks to stay in that zone you're fine.
@@hockeytraining thanks. I appreciate your reply.
So I want to make the NHL and I'm all in following everything. And I'm tall and big for my age ,I'm 11 years old and I'm 5 foot 2 inches 95 pounds and I'm very good at hockey I just need some advice on how to get I little bit faster. Nice videos. Keep it up☺
At your age. You should focus on agility and coordination by doing other sport and your gonna get really fast
Is it okay to do this before or after an anaerobic cardio workout?
Definitely not -- Keep these workouts on separate days 👍
Can I replace one of the cardio days on the youth off-season program with this workout
This would go in place of an aerobic capacity workout, but you'll need to make up the extra time elsewhere if the prescription is longer on the program that week 👍
@@hockeytraining thank you 🙏
How many days per week do you recommend doing this workout?
Can this be done before hockey practice?
You would want to do it after practice. And the days per week depends on your overall program.
Are these exercises better than running a mile outside? I’d rather stay at home doing a 20 minute endurance workout over running and feeling burnt inside
Yep, when training specifically for aerobic capacity I would definitely say this is your superior option 💪
IS This off season and IS This gpp or SPP?
Definitely GPP, so, off-season 👍
Each like on the video gives Kevin .2 seconds of rest
😂💪
second!
So 20 minutes can't be all you do that day. What else? Aerobics? Skill drills?
You can add skill work on top of this workout, sure -- also a warm-up and cool down