HOCKEY WARM UP. 2) Mobility and activation of key muscle groups (Stand in a semi-circle around the Captain who is taking the warm up)

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1 HOCKEY WARM UP 1) Get warm - raise heart rate and body temperature Very easy jog across the width of the pitch and back. Include bum flicks, knees up, side shuffles, and very gentle skips 2) Mobility and activation of key muscle groups (Stand in a semi-circle around the Captain who is taking the warm up) Upper body rotation x 5 each way Round the world x 5 each way Trap Y-raise x 5 Standing knee to chest x 3 each side Hamstring sweep x 3 each side Arabesque x 3 each side Overhead lunge x 3 each side Lateral lunge / Cossack and sweep hands across floor x 5 each side Squat and push knees out with elbows x 15s Spiderman x 3 each side Standing glute medius activation x 5 Standing glute extension /activation x 5 each side Standing piriformis stretch x 15s each side (with support from partner) Partner back stretch x 15s each side 3) Speed and agility drills (Work between 2 lines ~20m apart. Do the first drill from line A to line B. Do the 2 nd drill from line B to line A, then A to B etc) A walk 1 x 10m (then jog to the next line) A skip 1 x 20m B walk 1 x 10m (then jog to the next line) B skip 1 x 20m Hop and stick 1 x 3 each leg + Ice skater 1 x 4 each leg (walk to the next line) Bounds. 2 x 4 (30s rest between sets) 20m acceleration x 2 (30s rest between sets) Ball and stick warm up Finish the warm up by working through ball and stick drills, led by the coach.

2 2) Mobility and muscle activation 1) Upper body rotation x 5 each side Stand up tall with your knees slightly bent, and place your arms at your sides. Keeping your hips facing forward, rotate your upper body 90 to the side, and then to the other side. Do this 5 times. 2) Around the world Put your arms above your head and make a big circle with your hands, keeping your arms and legs straight. Try and touch the floor when you are down low. Do 5 circles in each direction 3) Trap Y raise x 5 Put your arms out in front of you with your thumbs pointing up. Squeeze your shoulder blades together, and lift your arms up and point your thumbs behind you to make a Y shape. Keep the arms straight. Do 5 of these. 4) Standing knee to chest x 3 Stand tall (squeeze the buttcheek of your standing leg). Bring your knee up and squeeze it into your body. Alternate sides and do 3 on each leg 5) Hamstring sweep x 3 Place your leg out in front of you. Keep your leg and back straight, and sweep your hands from your heel towards your toes. Do 3 on each leg 6) Arabesque x 3 on each leg Stand on one leg. It needs to stay straight, with the knee unlocked. Place your hands out to the side. Brace your abdominals, and lean forward (keeping the leg straight.). Go forward as far as you can without bending the leg or the trunk. Do 3 on each leg. 7) Overhead lunge x 3 each leg Place your hands up. Step forward, bending your back knee towards the ground, with your front knee at 90. h 8) Lateral lunge and sweep hands across floor x 5 each side Widen your feet. Move laterally over one leg (stretching your groin), then move side to side and sweep your hands across the floor

3 9) Squat and push knees out with elbows x 15s Go into a deep squat (heels on the ground, hips level with the knees / below, chest up), and push your knees out with your elbows. Hold this position for 15s. Every 5s, try and force yourself to get lower, whilst keeping your chest up. 10) Spiderman x 3 each side In a press up position, keep your abdominals braced and your back as flat as possible. Bring your right foot out next to your right hand. Drop you hips down, and pause for 2s before returning to the start position and repeating on the other side. 11) Standing glute medius activation x 5 With feet shoulder width apart, place your hands on the outside of your knees and push them in. Push your knees out to the side as hard as you can for 3s. Relax, then repeat. Do 5 times in total 12) Standing glute extension / activation x 5 each leg Stand on one leg and slightly lean forward. Extend the free leg backwards and squeeze your glute to activate it. Do 5 then swap sides. If you struggle with balance, grab hold of a partner for support. 13) Standing piriformis stretch x 15s each side Grab your partners right hand with your right hand. Place your left foot on your right leg (just above the knee) and sit back slightly. Push the knee down with your left hand. Hold for 15s and repeat on the other side. 14) Partner upper back stretch x 15s each side Grab your partners right hand with your right hand. Push your hips backwards and lean forward. You should feel this stretching your upper back muscles on the right side. Hold for 20s and repeat on the other side. You can increase the intensity of the stretch by turning your head towards your right arm

4 3) Speed drills 1) A - walk x 10m and A skip x 20m Start off with a 10m A-walk. Stand tall with your abdominals and gluteals braced. Lift one knee up so that it is higher than the hips, and try to point the toes up to the sky. Keep the standing leg straight. Keep your elbows bent, and move the arms from the shoulder (not the elbow). Pause in this position for 3s before walking forward and changing sides After the A-walk, the A-skip uses exactly the same mechanics, except this time you are skipping. Do this over 20m 2) B walk x 10m and B skip x 20m The B walk and B-skip use the same mechanics as the A drills, but after lifting the knee, extend the leg and then aggressively pull the leg back. Lift the toes up and scrape the middle of the foot back along the ground. As you do this, think about pulling yourself across the ground with the leg. Again, start off with a 10m walk before doing a 20m skip.

5 3a) Hop and stick. 1 x 3 each leg On one leg, dip down and jump forward ~ 1m, and stick the landing on the same leg. This means as soon as you land, you freeze. Land on the middle of the foot with the knee and hip slightly flexed. The knee must be in line with the hip and ankle i.e. the leg must be in a straight line After doing 3 on each side, go straight into the ice skater 3b) Ice skater. 1 x 8 (4 each leg) Standing on one leg, dip down and jump diagonally, and land on the other foot. When you land, you need to stick the landing i.e. freeze. You need to land with the hip, knee and ankle in a straight line. Land with the knee slightly bent. Then jump diagonally onto the other foot 4) Bounds 2 x 6 (3 on each leg) Skip across the ground, and try and cover as much distance (as opposed to height) as possible with each jump. As soon as you land on the ground, jump again. Fully extend the leg you are jumping with. With the other leg, thrust the knee forward, and use the arms (opposite arm opposite leg) to gain extra momentum. When you have completed one set, rest for 30s and repeat 5) 20m acceleration x 3 From a standing start, lean forward slightly with your feet staggered, and on command from another player, sprint forward 20m. Rest for up to 60s and repeat 2 more times

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