CEP Level 3 Manual - Rushmore Hockey Association

T A B L E O F C O N T E N T SLOWER BODY STRETCHESThigh, Groin, Hamstring, Glutes, & CalvesIN SEASONSample ProgramTHURSDAYMONDAYWarm Up1. Dynamic Mobility2. Stretch3. MB WorkWarm Up1. Dynamic Mobility2. Stretch3. Dot DrillAbs/Low Back1. Plate Crunches 2 x 302. Alt V Twist 3 x 103. Supermans 2 x 10Abs/Low Back1. Rev Crunches 2 x 202. Supermans 3 x 10162 | USA Hockey Coaching Education Program Level 3 ManualPlyometrics1. Squat Jumps 3 x 52. SL For. Hops 3 x 5 R/LPlyometrics1. Box Jumps 3 x 52. Jump Rope 3 x :40 secConditioning (post lift)Optional• Lying on your back, wrap a foldedtowel around the instep ofone foot, inhale and extend theleg upward.• Exhale and pull the raised legtoward your face, keeping theleg straight.• Also, if you have a bad back, flexthe extended leg and slowlylower it to the floor.• Standing an arms length from awall bend one leg forward and leanagainst the wall without losing thestraight line of your head, neck,spine, pelvis, rear leg and ankle.• Keep your rear foot down and parallelto your hips bend your armsand shift your weight toward thewall.• Exhale and contract the quadricepsof your rear leg without jammingor locking the knee.• Lie on your back and raiseone leg keeping your hipssquare.• Lie on your back with your left legcrossed over your right knee.• Exhale and flex your right knee,lifting your right foot off the floor,and let it slowly push your left foottoward your face, keeping yourhead, shoulders, and back flat onthe floor.• Sit on the floor with your legs spread. Your partnerassumes the same position with feet braced againstyours. Lean forward and grasp each other’s wrists.• Exhale: keeping your legs straight, extend your uppertorso and bend forward at the hips as your partnerleans backward and pulls on your wrists.• Your partner anchors your legon the ground and graspsyour raised leg.• Exhale as your partnerraises your leg upward.NOTERemember to keep bothlegs straight and yourhips squared.!Your partner shouldavoid grasping the heelbecause the leveragemay result in strainingthe knee• Stand with the balls of yourfeet balanced on an edgeor step.• Exhale and lower your heelsto the floor.If necessary place onehand against a wall forbalance and support.• Lie on your side, flex one knee, and raise your heel toward your buttocks.• Exhale, grasp your raised ankle, and pull your heel toward your buttockswithout overcompressing the knee.NOTETo maximize the stretch, make sure the medial sides of your legstouch each other and your pelvis rotates backward (visualize pullingyour tailbone between your legs).!NOTEDo not arch your lower back or twist your pelvis.• Lie on your back, kneesflexed and hands interlockedunder head.• Lift your left leg andhook it on your rightleg.• Exhale and use your leftleg to force the insideof your right leg thefloor, keeping yourelbows, head, andshoulders flat on floor.Growth and Fitness Development | 163