CEP Level 3 Manual - Rushmore Hockey Association

T A B L E O F C O N T E N T S• Medicine Balls• Rubber Suspenders• Soccer Balls• Tennis BallsWe all know what the qualities are of agilityand speed. How about the quality of cooperation?Hockey is a game of cooperation and this qualitycan be developed through various off-ice trainingexercises. This is an important quality in thedevelopment of youth hockey players. We havesome fine players who are agile, fast and strong, butwho refuse to cooperate with their teammates.Teamwork should be developed through teamgames and partner drills in off-ice training. Whenplayers are exposed to this type of training at ayoung age, they soon become accustomed to it. Ifpresented properly, they will enjoy it and continuein team sports. If a player dislikes it, he/she shouldnot be forced to continue. We want the players toenjoy the programs.Off-Season Dry Land Training(June, July and August)12-and-Under (Pee Wee):1 x per week45 minutes14-and-Under (Bantam)1 x per week60 minutes16/18-and-Under (Midget):1 x per week60 minutesPre-Season Dry Land Training(September until start of season)12-and-Under (Pee Wee):2 x per week45 minutes each14-and-Under (Bantam)2 x per week60 minutes each16/18-and-Under (Midget):2 x per week60 minutes eachActive Season Dry Land Training(During Season)12-and-Under (Pee Wee):1 x per week45 minutes14-and-Under (Bantam)1 x per week60 minutes16/18-and-Under (Midget):1 x per week60 minutesExercises can be done in grassy outdoor areas inthe evening or in a local gym. Provide water foryour players while avoiding direct hot/humidperiods of the day or evening.STRETCHINGHow to StretchStretching should be done slowly with nobouncing or jerky movements. Move to where youfeel a slight, easy stretch. Hold this feeling of a slightstretch for 15-30 seconds, then slowly increase thestretch as you feel yourself relax. Hold thisdevelopment stretch for another 15-30 seconds. Donot strain or hold a stretch that is drastic or painful.Stretch the muscles slowly and with control. Thekey is to be relaxed. Don’t worry about flexibility.Stretch relaxed, and limberness will increase.The Series of Stretches Takes Approximately 10Minutes1. Pull one leg to your chest with both hands.Hold as easy stretch. Stretch the legs as oneunit. This stretches the upper hamstrings,gluteus maximus and gluteus minimus. If youneed more stability in this stretch, lean backagainst something. Hold stretch for 20seconds.2. Sit up and place the leg that you have beenstretching behind you in the hurdles stretchposition. Slowly lean back to stretch yourquadriceps further. Hold a relaxed stretch for50 seconds.3. Straighten your bent leg and bring the sole ofyour other foot to rest next to the inside,upper part of your straightened leg. Leanslightly forward and stretch the hamstring ofthe leg that is straightened out in front of you.Find an easy stretch and relax. Hold for 30seconds. If necessary, use a towel to help3517 8129 10stretch. *Repeat stretches 1,2 and 3 with theother leg.4. Next, while lying on your back, bend one kneeand pull it toward your chest. For this stretchkeep the back of your head on the mat, ifpossible, but don’t strain. Hold the stretch for30 seconds, each side.426115. From the previous stretch position, with youropposite hand pull your bent leg up and overyour other leg as shown on Page 3. Make surethat both of your shoulders are on the floor.Turn your head to look toward the hand of thearm that is straight. With your other hand onyour thigh (resting just above the knee),92 | USA Hockey Coaching Education Program Level 3 ManualGrowth and Fitness Development | 93