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Reading Youth Hockey is pleased to have Mark Cinelli from Fit-Rev provide complimentary off-ice training during the quarantine.  Mark is a great trainer and provides virtual 4-week programs for $30. Please contact Mark at mac.cscs@comcast.net to sign up! 

 

WORKOUT 1 

“No Gym, No Problem”
Workout 1: Lower Body Strength & Power

A. Sled pushes at 15-25 yards x 10
Rest 1 minutes between attempts.

B. Broads Jumps
3 sets at 15 yards.
Rest 1 minute between attempts.

VIDEO LINK

 

WORKOUT 2

Warm up Performing various athletic movements (ex: shuffles, high knees, butt kicks, Carioca) x 5 minutes of getting HR elevated and combine with Dynamic stretches.

Perform 4 Rounds
1. Fig 8 stick Handle Shuttle Run x 30 sec
2. Mountain Climbers x 30 sec
3. Broad Jump x 30 sec
4. Fig 8 stick Handle Shuttle Run x 30 sec
5. Shoulder Taps x 30 sec
6. 1 Leg side to side go x 6 to sprint x 30 sex on each Leg.
** rest 1-3 min between rounds.

VIDEO LINK 

 

WORKOUT 3

Warm Up is Jump Rope x 200

Perform the following exercises for the specified number of reps and sets.

Workout A: Perform 3-5 Rounds
Medicine Ball or Rock Shoulder Press x 15
Overhead Stick Split Squat x 15 each leg
Side Plank x 30 sec each side
Skater Jump in place x 3 each leg to sprint (10-15 yards apart) x 6
*Rest 1 minute after each round

Workout B (Stick Work) : Perform 3-5 Rounds
Forehand self pass x 30 sec
Jump Rope x 30 sec
Backhand self pass x 30 sec
Jump Rope x 30 sec
*If you do not have a jump rope do Jumping Jax

VIDEO LINK

 

WORKOUT 4

Perform the following exercises for the specified number of reps and sets.

Perform 3-5 Rounds

1. Skater 1 leg balance x 10 to each spot (Remember to use both legs)
2. Stick Handling x 1 min
3. Push ups x 15
4. Stability Lunge x 10 ea leg
5. Shuffle Shuffle Sprint Sprint x 4
*Rest 1 minute after each round*

VIDEO LINK

 

WORKOUT 5

Perform the following exercises for the specified number of reps and sets.

The goal is to work for 15-20 minutes.

Plank Hold (count 20 Mississippi)
Over Head Stick Squats x 20
Skater Jumps x 20 (each leg)
Take 20 shots (pick any spot you want)
Sprint x 20 (about 10-15 yards apart; down and back = 2 sprints)

VIDEO LINK

 

WORKOUT 6

 

“No Gym, No Problem” Part 2

Dot Drills – “Fast Feet”
These drills are designed to help with coordination, controlling center of gravity, lower extremity strengthening, loading & unloading principles, balance and reactive ability & change of direction.

A. Dot Drills can be used as a warm-up or as part of the training program or to target specific weaknesses an athlete may exhibit.
B. You don’t need any special equipment and the entire routine can be performed in a 3’ by 3’ area.
C. Safe for any age or fitness level.
D. Make it more competitive by setting up two sets of dots so you can compete with a friend or family member.

Procedure: Make 5 dots with chalk on the ground. Perform each drill as quickly and as coordinated as possible. The corner dots should be 18” – 24” apart.
#1 Triangle Drill: 3 sets x 5 reps.
Sets & Repetitions: Work for 15 sec and rest for 45 sec between each rep.
Rest 1 minute between sets.

#2 Hop Scotch Drill: 3 sets x 5 repetitions
Sets & Repetitions: Work for 15 sec and rest for 45 sec between each rep.
Rest 1 minute between sets.

VIDEO LINK