CEP Level 3 Manual - Rushmore Hockey Association

T A B L E O F C O N T E N T SMEDICINE BALL TORSO EXERCISESHammer ThrowStarting Position: Straddle stand positionwith ball held waist high off of the hip andback to a partner.Movement Description: Swing the ballfrom off the hip and throw over theopposite shoulder to a partner or against awall.Rhythm/Speed: Fast and explosiveWeight of Ball: 2 kg for beginner.5 kg for advanced.Russian Twist - WalkingStarting Position: Stride stand positionwith the ball extended out from the chest.Movement Description: Walk forward andswing the ball to the side of the front leg,alternating the ball with each step.Rhythm/Speed: ModerateWeight of Ball: 3 kg for beginner.5 kg for advanced.Rocky Full TwistStarting Position: Straddle stand position.Back to the partner, an arm’s length awaywith the ball extended out from the chest.Movement Description: Keeping feet andhips stationary, twist the torso and pass theball to the partner who twists the oppositedirection. The pass is executed right toright and left to left.Rhythm/Speed: Moderate to fast.Weight of Ball: 3 kg for beginner.5 kg for advanced.Variations: (a) kneeling; (b) seated.Seated Solo TwistStarting Position: Straddle sit positionwith the ball on the ground behind theback.Movement Description: Reach back, graspthe ball and pass it around to the startingposition. Repeat in same direction until thedesired number of reps is achieved. Repeatthe exercise turning the opposite direction.Rhythm/Speed: Fast.Russian Twist - SeatedStarting Position: Straddle sit positionwith knees bent and the body inclinedback at 45 degrees, hold the ball extendedfrom the chest, feet hooked under abench.Movement Description: Keep the legs andhips stationary and the arms extended, twistthe torso around to the right and then tothe left; pause one count in front of thebody to begin each repetition.Rhythm/Speed: ModerateWeight of Ball: 2 kg for beginner.5 kg for advanced.Medicine Ball Sit Up and TwistStarting Position: Straddle sit positionwith knees bent at 45 degrees and ballextended overhead.Movement Description: Sit back to theground. Maintain the ball in the extendedoverhead position. Sit up and twist,touching the ball to the right. Return tostarting position and repeat to the left.Rhythm/Speed: Moderate to fast.Weight of Ball: 2 kg for beginner.5 kg for advanced.Weight of Ball; 3 kg for beginner.5 kg for advanced.144 | USA Hockey Coaching Education Program Level 3 ManualGrowth and Fitness Development | 145