To help those of you out who haven’t been doing your off-ice training this summer, I have put together this 10 minute workout video for you. Watch the video below to see how you can take your skating to the next level:

Here’s how to perform the 10 minute Girls Hockey “Kick Start” Workout properly:

NOTE: Warm-up first (to see how, check out one of the 1 minute warm-up videos)

The “Kick-Start” Workout:

=> Start with 20 seconds of Jump Squats.

Take 10 seconds rest.

=> Then do 20 seconds of Lunge Hold on your left leg.

and immediately switch legs (no rest)

=> And do 20 seconds of Lunge Hold on your right leg.

Take 10 seconds rest.

=> Do 20 seconds of Wide Skating Strides.

Take 10 seconds rest.

=> Then do 20 seconds of Single Leg Squat Hold on your left leg.

and immediately switch legs (no rest)

=> And do 20 seconds of Single Leg Squat Hold on your right leg.

10 seconds rest

***Then REPEAT this entire sequence of 4 exercises again.

That equals 1 set (I like to call it the “1st period”).

Take a 2 minute rest.

And then do another set (ie. the “2nd period”) for 2 periods total.

NOTE: If you are feeling ambitious, you could throw in a 3rd period too (no overtime though).

Your legs should be absolutely burning by the end of the workout.

If not, you aren’t getting low enough.

That’s how you build the strength, power and endurance in your legs that is going to take your speed to the next level and allow you to dominate in the third period and overtime.

As of next Tuesday, July 14th at 12 noon, you’ll have no more excuses for not training this summer.

I will be making a “Excuse-Free” offer that only 33 members of the Total Female Hockey community are going to have the opportunity to take advantage of.

Get ready to really “kick start” your summer off-ice training.

Work Hard. Dream BIG.

~ Coach Kim

PS - Let me know how your legs feel after this workout by posting a comment in the comment box below.

Copyright © 2009 Total Female Hockey Club.

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