New Plyometrics Program

[habookus 1]

I do the side to side hop, as well as the squat jumps. I was looking for a routine with like 5-7 exercises, but with some different ones, because I'm tired of doing the same ones.

And about the 30 seconds rest, it seems fine to me, and really helps me get a good workout out of it. Plus it was given to me by my friends QMJHL team.

[willy0314 0]

There aren't many exercises to be doing. Dead falls, deadfalls + a leap forward, squat jumps and side to side hops are the most basic, and effective exercises. I can see you getting bored, butthen again, if you've been doing enough of them where you are getting bored, your prolly doing to much. You can do sprints, skipping, ladder drills or whatever, but the ones That I listed in my program are what will give you the greatest benifit. Dead falls and deadfalls+a leap are prolly the two best exercises ( but they also put the most stress on ur body).

Also you shouldn't feel "like your getting a workout" cardio wise. When you do a dead fall from 3 ft, your shocking your CNS with something like 400lbs of force, you don't want to be banging away on ur body like that without giving it time to recover.

[Gongshow11 1]

there is side to side distance jumps, frog distance jumps, 1 legged high kneew jump, pike jumps, and many others

[hitz14 0]

what are dead falls

[Hidious 0]

How many days a week should you do your plyo routine?

[Gongshow11 1]

with that many exercises he has 2x a week

[habookus 1]

I do a 7 exercise routine once a week.

[willy0314 0]

what are dead falls

dead falls are where you climb up onto a 3ft tall box, step off, and land flat on your feet. It shocks your system with something like 400lbs of force.

If you are doing plyos, and a good lifting routine for your legs you should space them out every 4 days or so.

Lift...3 days off....plyos....3 days off.

With plyos, you dont need to do alot at all, But you need to be already strong ( think able to squat close to twice your body weight ). Over training with them, or getting to far advanced before your muscle system can handle it, will lead to serious injury.

Search some of the threads from last summer. They were pretty good, and will provide better information them me trying to think up what the hell I was doing for 20 minutes a week 12 months ago.

[BGM 0]

Try holding an 8 or 10 lb workout ball when you do some of them--that adds a little more resistance to make it challenging.

[willy0314 0]

maybe if you are really advanced, but you dont exactly want a challenge when your doing plyos, what you want to do is to make your body accelerate as fast as possible. Your trying to train your muscle fibers to explode and move super fast. You see those strong man things on tv where the guy pulls a bus or something, dude has huge legs and is really strong, but prolly slow as shit in a foot race. People kind of figure, eh im just jumping around like an idiot this can't hurt me, put your putting a crazy amount of stress on your body.

And for dead falls, your body weight is more then enough.

Bodybuilding.com has some good articles on plyos too, you could check those out.

[cmvondran 0]

Check out NikeBauer.com they have videos and a work out program designed for hockey.

[usahockey22 0]

When you get better, you can add light weights...dumbells or ankle weights can work well. Just don't overdo it. Also, try doing sprints in the same workout as the plyometrics.

Playing something like soccer, basketball, or football is also a very good workout, and can have similar effects, if you play hard.

[jmoney8811 0]

Be careful of ankle weights, they can mess up joints and ligaments. BGM was right with the workout ball, it does help to add resistance......

[usahockey22 0]

Be careful of ankle weights, they can mess up joints and ligaments. BGM was right with the workout ball, it does help to add resistance......

Ankle weights can definitely help with footspeed and quickness...try doing shuffle runs or hill sprints with ankle weights, it really kills your legs. But you're right, they shouldn't be used regularly, a weighted vest would be the best choice.

Here are some good drills and plyometrics, designed for Evander Holyfield by Fred Hatfield (DrSquat)...this is an excerpt from his complete program. While it was intended to train him for boxing, it would work well for any sport if you are looking for something to add.

The 3 Minute Drill Sequence:

-Jog or step-ups to warm up, then.....

-sprint 40 yards...

-stop and sprint backwards...

-jump in place high ten times...

-get in a pushup position and give me your legs..

-run forward on your hands...

-run backward on your hands...

-run left...

-run right...

-jump up and down on your hands 10 times...

-stop... get up... carioca left 40 yards...

-carioca right back to me...

-skip 40 yards...

- skip backwards back to me...

Each 3 minute drill is performed on verbal commands from the trainer. Evander must go for a solid 3 minutes at a heart rate of 180 beats per minute (minimum).

After a one minute rest (getting his heart rate back to 110-120) repeat, rest, and repeat again.

Notice that jumps, hops and skips should be performed with "checkmark" intensity,

as should every single move Evander makes -- POUND that thought into his head

every minute of these drills

Always tape Evander's wrists and wear gloves (protection from debris and

potholes)!

Plyometrics: This is a way of improving starting strength, explosive

strength and amortization (the "checkmark") through total concentrated force

output in every move Evander makes.

On days where the midday workout is limited to plyometrics, they should be

relaxed, with much rest between bouts, with each bout only lasting 10-20 seconds.

The Plyometrics Sequence:

1. jog or do stepups to warm up

2. easy (not "all-out") jumps, hops, skips concentration -- "LASER" focus and then

3. do 20 yards of skips

4. again...

5. hops like a kangaroo...

6. again...

7. repeat 3, 4, 5, and 6 backwards...

8. one-legged hops 30 yards (both feet)...

10. repeat 9 backwards

11. repeat 9 left and right...

In second mesocycle, do all of the above weighted (weighted vest?)

In third mesocycle, incorporate between-bench -- hop-down -- hop back up --

10 reps

In third mesocycle incorporate twisting skips 40 yards...and twisting the

other way back 40 yards.

[habookus 1]

Thanks for all the info, usahockey.

[Chadd 916]

Multiple topics merged.

[sjsharks11 0]

and Edge, you can move your feet as fast as you want, but if you don't have any power in your stride it doesn't matter. Look at paul coffey, mario lemieux, and neidermeyer skating just for a minute. They are some of the fastest players, yet thier foot movment isn't that fast.

Thats common sense...but you must have quick feet for lateral movement, crossovers, pivots, etc. Power will do no good without quickness, and vice versa.

Why is Leg Press bad for hockey?

I agree with this completely. I am a pretty big guy, about 6' 3" 205lbs, and I consider myself to be strong and in good physical shape. On the ice, I am as fast as anyone once I've had a few strides to "start up". I am just as fast as smaller guys going end to end, but I am not as quick as them blue line to blue line. In a sport like hockey, where you need to be changing direction and stopping and starting all the time, I think it very helpful (at least in my game) to have quick feet.

[biff44 0]

but I am not as quick as them blue line to blue line. In a sport like hockey, where you need to be changing direction and stopping and starting all the time, I think it very helpful (at least in my game) to have quick feet.

Yep! Just being big and straight-line fast is going to get you into lots of tryouts, but not going to get you onto lots of teams! The question is always going to be "yeah, he is big/strong...but can he skate?".

Unfortunately, physics is somewhat against you. A 205 lb guy is going to need 12% more leg/core muscle mass than a 180 lb guy to get the same acceleration! You can work on technique, such as excellent angling and gap control to keep a forward from blowing by you (defenseman) or fakes/dekes and amazing stickhandling to do the same to some Dman....but a lot of players are going to have excellent acceleration to catch up to you! The only real answer, at a high level of playing, is to work much harder on your muscle strength and quickness.

Plyometrics are good, olympic lifting is good, for quickness. Dead lifts, split squats, etc are good for shear muscle mass. Agility ladder drills are good for foot speed. You have to be addicted to all of these things to make it.

It also helps to have excellent skating technique. You need to be able to pivot very efficiently, turn very tightly, accelerate on your tips, have a long efficient stride, etc.

Good luck. If you can pull it off, that is what every coaches dream is--big/strong/fast/quick!

[kurtandshan 0]

Can anyone help me find the Nike bauer video mentioned here? I searched here and nike bauer and couldn't find it? anyone know how to get it in its entirety? Thanks, Kurt

[sjsharks11 0]

There used to be a link that said join the summer shift and how I got it, but that was last year so they might have replaced it by now.

[Simonp27 0]

This SPARQ stuff has replaced the Summer Shift Training content:

http://www.nike.com/canada/niketraining/

These were the promo vids for the Summer Shift stuff - http://ca.youtube.com/results?search_query...mp;search_type=

[Aussie Joe 0]

One of the best books/DVD's on Plyos specifically for hockey...

Complete Conditioning for Hockey - Peter Twist

[kurtandshan 0]

definitely one of the best books, just finished reading it...had to go back to library before i could view DVD though.....A little tough to read with all the technical terms but excellent

[Aussie Joe 0]

It gets abit heavy, I read it on the train most nights and find myself re-reading certain parts because they are so technically heavy. Either that or a very nice blonde sits in front of me.