CEP Level 3 Manual - Rushmore Hockey Association

T A B L E O F C O N T E N T SSplit Squat with CycleEquipment: NoneSingle Leg HopsEquipment: NoneAGILITY LADDER EXAMPLESStart: Standing upright, spread the feetfar apart, front to back, and bend thefront leg 90 degrees at the hip and 90degrees at the knee.Action: Jumping up, switch leg positions -the front leg kicks to the back position andthe back leg bends up and comes throughto the front. While bringing the back legthrough, try to flex the knee so that itcomes close to the buttock. Land in thesplit-squat position and jump againimmediately.Start: Stand on one leg.Action: Push off with the leg you arestanding on and jump forward, landing onthe same leg. Your opposite leg shouldswing to increase momentum. Once youland, take off again, your feet should moveas if you were on a hot plate. Themovement is very similar to running on oneleg - Perform sets on both legs.= RIGHT FOOT = LEFT FOOT P = PLANT ON SINGLE LEG- - - = LEFT FOOT MOVEMENT_____ = RIGHT FOOT MOVEMENTSingle LegCrossoverShuffle Step Over ReachLateral BoundsPerform skating motion between two markson ground, one yard apart. Work on lateralmovement. Swing leg should come behindplanted leg.5 6643453P21P3 2121StartStartStart154 | USA Hockey Coaching Education Program Level 3 ManualGrowth and Fitness Development | 155