CEP Level 3 Manual - Rushmore Hockey Association

T A B L E O F C O N T E N T SADVANCED OFF-SEASON DRY LAND TRAINING PROGRAMFor players 13-15 years of age, the emphasis should be on developing speed. When you plan yourprogram, use exercises which enhance speed, but also incorporate agility and player cooperation.Begin and end each session with stretching exercises.1. Basic calisthenics - pushups, sit-ups, toe touches, etc.c. Players line up back-to-back. On the whistle, try to bump the other player off his footing using theirbuttocks.d. Face-to-face resistance.2. Partner exercisesa. Players face each other with a stick on the floor between them. On the whistle eachplayer attempts to pull the other over the stick. Play best of five.e. Face-to-face - up and down resistance.b. Same thing, except now the players lock hands and attempt to push the other player offhis footing. Play best of five.f. Back-to-back - lift partner and hold.106 | USA Hockey Coaching Education Program Level 3 ManualGrowth and Fitness Development | 107