CEP Level 3 Manual - Rushmore Hockey Association

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T A B L E O F C O N T E N T SDYNAMIC MOBILITY EXERCISESREFERENCESBallet DancerStart: Standing with feet shoulder width apart. torso tight. Liftleft knee straight up to a parallel position keeping heeltucked under hip.Middle: Keeping right foot planted, rotate left leg and hip 180degrees to the left.Finish:Keeping chest & head up, plant left foot in line with theright foot and squat down. Repeat 10 times each leg.Lunge & TwistStart: Standing tall, torso erect, lunge forward with leftleg. Lunge to a 90 degree bend in left knee makingsure that your knee does not go past your ankle.Finish:End by twisting your torso to the left side. Alternateand repeat.StartAlter, Michael, J. (1996). Science of Flexibility (2nd ed.). Champaign, IL: Human KineticsAlter, Michael, J. (1998). Sport Stretch (2nd ed.). Champaign, IL: Human KineticsAmateur Hockey Association of the United States (1985) Fundamentals of Coaching Youth HockeyBaechle, T. (ed.) National Strength and Conditioning Association. (1994). Essentials of Strength and Conditioning. Champaign, IL: Human KineticsBoyle, Michael. Strength and Conditioning Coach, Boston University Hockey, Boston Bruins, Sports Acceleration North.Blatherwick, Jack. (1992). Over-Speed Skill Training for Hockey. Colorado Springs, Co: The Publishing Group.Chu, Donald, A., (1998). Jumping Into Plyometrics. (2nd ed.). Champaign, IL: Human KineticsGambetta, Vern. Why Medicine Ball Training? P. 32-35.Goldenberg, Lorne. 1997 Strength and Conditioning Manual, Ottawa Senators. Physioball illustrations.Twist, Peter. (1997). Complete Conditioning for Hockey. Champaign, IL: Human KineticsStartMiddleFinishFinishButt KickerMoving forward try to kick your heels up as high aspossible making contact with the butt. Keep Torsotight, ankles dorsi-flexed.High Knee PullWalking forward, keeping torso erect. Head up. Raiseknee as high as possible. Grab knee and pull it to yourchest. Alternate pulling knees in.166 | USA Hockey Coaching Education Program Level 3 ManualGrowth and Fitness Development | 167
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CEP Level 3 Manual - Rushmore Hockey Association

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