2020 -2021 CAC Teams - U16AA VOLVO OF EDMONTON

Off-ice Workouts

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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)