2020 -2021 CAC Teams - U16AA VOLVO OF EDMONTON
Off-ice Workouts
CAC U16AA
Team workout plan (3-4 days a week)
Players are not required to do every exercise; suggestion would be to pick 3-4 exercises per group to do 3-4 days a week. Players are also encouraged to incorporate their own exercises as well.
Players should also do 45 minutes of cardio 2-3 times a week whether its just going for a walk and or run.
Warm up/Warm down (5 minutes) - light cardio/dynamic stretching/stickhandling
Lower Body Workout (3 sets each)
- Jump Squats (8-12 reps per set)
- Split squats 8-12 reps per set)
- Lunges(8-12 reps per set)
- Leg Circles(8-12 reps per set)
- Leg Switch Forward (8-12 reps per set)
- Lateral Lunge (8-12 reps per set)
Speed and Agility (3 sets per leg, each)
- Single leg forward hop (6-8 reps per leg)
- Single leg lateral hop (6-8 reps per leg)
- Forward Jump (6-8 reps per leg)
- Cone drill/pro agility (6-8 reps per leg)
Core Workout (3 sets each)
- Front planks(45-60 secs per set)
- Side planks (45-60 secs per set)
- Situps (16-18 reps per set)
- Russian twists (45-60 secs per set)
- Glute Bridge (45-60 secs per set)
- Pushups (12-14 reps per set)
Stickhandling Workout (2 sets each)
- In close & out wide (30-45 secs per rep)
- Lateral side forehand in tight/with reach (30-45 secs per rep)
- Lateral side backhand in tight/with reach (30-45 secs per rep)
- Triangle stick handling (30-45 secs per rep)
- Self pass over stick (30-45 secs per rep)
- Lateral stick handling (30-45 secs per rep)