After performing each drill for 30 seconds, rest for 30 seconds. When the entire circuit has been completed, rest for 90 seconds and then repeat. As you progress, you can repeat the circuit up to five times for the workout.

 

 

1. Squat Jumps                                                5. Backward Lunges

2. Push-Ups                                                      6. Chin-Ups

3. Alternating Lunges                                      7. Split Squats

4. Sit-Ups                                                           8. Lying Twist

 

 

1. Scissor Jumps                                             5. USAs

2. Sit-Ups                                                           6. Pull-Ups

3. Mountain Climbers                                      7. Body Squats

4. Clap Push-Ups                                            8. Lying Twist

 

See video for exercise descriptions.

 

Perform the circuit training a maximum of two times a week to allow proper recovery. On two non-circuit training days, alternately perform the Sprint Ladder and Quarters work outs. As you progress, you can lengthen the Sprint Ladder and Quarters work outs by repeating them a second time.

 

This basic training program can be done without access to a gym and provide the young athlete with a foundation for the hockey season.

 

Run the following distances under times set, rest indicated time between each sprint.

 

 

1.      40 yard sprint                                6 seconds                                15 seconds

2.      40 yard sprint                                6 seconds                                15 seconds

3.      30 yard sprint                                4 seconds                                15 seconds

4.      30 yard sprint                                4 seconds                                15 seconds

5.      20 yard sprint                                3 seconds                                15 seconds

6.      20 yard sprint                                3 seconds                                15 seconds

7.      10 yard sprint                                2 seconds                                15 seconds

8.      10 yard sprint                                2 seconds                                15 seconds

9.        5 yard sprint                                >1 second                                15 seconds

10.   5 yard sprint                                >1 second                                15 seconds

 

 

1.      40 yard sprint                                6 seconds                                15 seconds

2.      40 yard sprint                                6 seconds                                15 seconds

3.      30 yard sprint                                4 seconds                                15 seconds

4.      30 yard sprint                                4 seconds                                15 seconds

5.      20 yard sprint                                3 seconds                                15 seconds

6.      20 yard sprint                                3 seconds                                15 seconds

7.      10 yard sprint                                2 seconds                                15 seconds

8.      10 yard sprint                                2 seconds                                15 seconds

9.        5 yard sprint                                >1 second                                15 seconds

10.   5 yard sprint                                >1 second                                15 seconds

 

 

1.      40 yard sprint                                6 seconds                                15 seconds

2.      30 yard sprint                                4 seconds                                15 seconds

3.      20 yard sprint                                3 seconds                                15 seconds

4.      10 yard sprint                                2 seconds                                15 seconds

5.      5 yard sprint                                  >1 second                               

 

To run a second Quarter Sprints, rest 5 minutes and then start at the beginning with the 40 yard sprints.
SPRINT LADDER

 

Run the following distances under times set, rest indicated time between each sprint.

 

 

1.      10 yard sprint                                2 seconds                                10 seconds

2.      10 yard sprint                                2 seconds                                10 seconds

3.      20 yard sprint                                3 seconds                                15 seconds

4.      20 yard sprint                                3 seconds                                15 seconds

5.      30 yard sprint                                4 seconds                                20 seconds

6.      30 yard sprint                                4 seconds                                20 seconds

7.      40 yard sprint                                6 seconds                                30 seconds

8.      40 yard sprint                                6 seconds                                30 seconds

9.      50 yard sprint                                8 seconds                                40 seconds

10. 50 yard sprint                                8 seconds                                40 seconds

11. 70 yard sprint                                10 seconds                              40 seconds

12. 70 yard sprint                                10 seconds                              40 seconds

13. 90 yard sprint                                14 seconds                              45 seconds

14. 90 yard sprint                                14 seconds                              45 seconds

15. 100 yard sprint                              16 seconds                              45 seconds

16. 100 yard sprint                              16 seconds                              45 seconds

 

To run a double sprint ladder, rest 5 minutes and start again with the 100 yard sprints first and climb ‘down’ the ladder.