Cooldown Exercises

Cooldown

Now that you have completed the Resistance training it is time for some cooldown exercises.

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1. Standing Quad Stretch

Slowly pull your leg back while holding your foot with your hand. Feel the stretch in the front of your thigh. Hold for 30-45 seconds. Don’t overstretch (if you feel to much pain, you are going to far). Good stretch to help with your leg flexibility.


2. Seated Hamstrings

Put one leg straight out, take the opposite leg and pull it in with the sole of your foot touching the straight leg. Extend your upper body forward while extending your arm. Feel the stretch of your hamstring. Hold for 30-45 seconds.


3. Standing Calves

Put one leg back, bend down slightly and feel the stretch in your calf. Once you have stretched your calf to the furthest comfortable position, hold for 30-45 seconds. Repeat on other side. This is also a good stretch for the foot and ankle.


4. Hip Flexor

Stand with both knees bent. Push one leg back at a 45 degree angle, and return leg to starting position. Repeat with other leg. Focus on quick explosive pushes, while slowly returning leg back.


5. Seated Groin

Take both your feet and pull them in (touching the soles of your feet together). With your elbows out on your knees, slowly push down until you feel the stretch in the groin area. Hold for 30-45 seconds.


6. Wrist Flexors

Extend your hand straight in front facing upwards. With your other hand, pull back on your fingers until you feel a stretch in your forearms. Hold for 30-45 seconds.


7. Shoulder Stretch

With hands interlocked, stretch up as high as you can. Feel the stretch in your shoulders. Hold for 30-45 seconds. For optimal stretch, keep elbows as straight as you can.


8. Lower Body & Hips

Slowly bend forward at the hips and try touching your tows with both hands. Keep knees slightly bent during the stretch so the lower back is not too stressed. Hold for 30-45 seconds. Excellent stretch to help build flexibility in the legs.


9. Hip Rotators

Get on your back, take your opposite leg and cross it over the other leg. Pull back your leg towards your chest. Feel the stretch in the back area of your hip. Great stretch to help loosen up your hips. Hold for 30-45 seconds.


10. Wrist Extensors

Extend your hand straight in front of you facing downwards. With your other hand, pull back until you feel the stretch in your wrist and forearm. Hold for 30-45 seconds. Make sure to keep your arm straight throughout the stretch.


11. Elbow Pull Back

Put your arm over your head. Push down on your elbow with your other hand. Feel the stretch in your arm and shoulder area. Repeat on other side. Great stretch to increase flexibility in the arms.

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Resistance Training

Resistance training

Now that you have completed the plyometrics exercises it is time for some resistance training.

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1. Leg Trainer Skating Push

Stand with both knees bent. Push one leg back at a 45 degree angle, and return leg to starting position. Repeat with other leg. Focus on quick explosive pushes, while slowly returning leg back.


2. Leg Trainer Side Push

Extend leg sideways, then return to starting position. Focus on quick explosive leg pushes, while slowly returning leg back. Excellent to build endurance and power in the hip muscles.


3. Power Builder Snap

Extend stick forward simulating snap shot motion. Rotate wrists getting into the follow through. Return to starting position. Excellent to condition the shooting muscles. This exercise will greatly increase shot power and a quicker shot release.


4. Tricep Push

(Facing away from cord anchor) With elbow against side, push arm back and contract the tricep muscle. Execute in a slow and controlled motion. Make sure to fully bend the knees for balance and control. Perform on both sides. Exercise can also be performed with dumbell or weighted object.


5. Bicep Pull

(Facing cord anchor) With elbow against side, pull your hand towards shoulders. Contract the bicep muscle. Execute in a slow controlled motion. Make sure to keep your back straight when pulling on resistance cord. Perform on both sides. Exercise can also be performed with dumbell or weighted object.


6. Push Ups

Lie stomach down with your weight supported by your hands and feet. Lower your body weight (stop when elbows are in line with shoulders) and push your body weight up bringing elbows together. Focus on coming down slowly and exploding on your pushes.


7. Abs 3 Way Crunch

Lie on your back with your knees raised. With hands behind ears, raise your head and chest towards knees contracting abdominal muscles. Slowly come back down. Raise again this time turning towards one side. Repeat on other side. 1 Rep equals 3 crunches (center, then both sides).


8. Superman

To perform a superman, lie down on the ground (belly down), lift both your legs and arms off while keeping your midsection stable. Great exercise to help develop a stronger more powerful core. Focus on keeping your legs and arms fully extended during exercise.


9. Leg Trainer Front Push

Stand with both knees bent. Push one leg front at a 45 degree angle, and return leg to starting position. Repeat with other leg. Focus on a slow and controlled motion.


10. Leg Trainer Inner Pull

Stand with knees slightly bent. Pull leg crossing over other foot. Return to starting position. Focus on a quick explosive leg pull, then slowly return to the starting position. Great exercise to help build power in the inner thigh muscles and hamstrings.


11. Power Builder Slap

Extend stick forward simulating slap shot shot motion. Rotate wrists getting into the follow through. Return to starting position. Excellent hockey specific exercise to help develop stronger more explosive shooting muscles.


12. Power Builder Backhand

Extend stick backwards simulating backhand shot motion. Rotate wrists getting into the follow through. Return to starting position. Excellent hockey specific exercise to help develop stronger more explosive shooting muscles.


13. Back Push

(Sideways to cord anchor) With arm out in front, push back and contract back muscle. Execute in a slow and controlled motion. Keep your back straight when pushing cord back to help focus on the back muscles. Perform on both sides.


14. Chest Push

(Facing away from cord anchor) With arm at chest level, push forward and contract chest muscle. Execute in a slow and controlled motion. Perform on both sides.


15. Med Ball Lunge

Holding a medicine ball (or 5 lbs object) at chest height, step forward in a lunge position keeping your back straight. Return slowly to standing position. Touch your knee on the ground when lunging. Excellent exercise to help build hip power and endurance.


16. Med Ball Abs

Get in sit up position and show a target with your hands. Catch the medicine ball thrown from your partner and come all the way down, extending your arms over your head. Get back up and throw the bal back to your partner. Repeat exercise.


17. Med Ball Side Core Twist

Stand with your feet shoulder width apart and knees slightly bent. While holding a medicine ball a little lower than chest height, turn your upper body from side to side while keeping your head and upper body straight. Great exercise that helps to build stronger more powerful side abdominal muscles.


18. Leg Raise Toe Touches

Lie on your back with your legs in the air and lower back flat on the ground. Reach up and touch your toes using your abdominal muscles and core muscles. Great exercise to help builde a stronger more powerful core. Helps improve balance for hockey.

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