10 minute kick-start girls hockey workout

posted by Total Female Hockey Club
Thursday, July 9, 2009 at 12:15pm EDT

Kim McCullough, Director & Founder of Total Female Hockey, has trained, coached and consulted with over 1500 players and 300 coaches, from novice to National teams, on how to take their on-ice performance to the next level through off-ice player development.

Support women's sports and SHARE this story with your friends!

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.

Support women's sports and SHARE this story with your friends!

Filed Under:

View Original Post at totalfemalehockeyclub.com

View totalhockey's Full Profile

No one has commented on this yet. Be the first!

SIGNUP FOR A WOMEN TALK SPORTS ACCOUNT:

A Women Talk Sports account allows you to maintain a profile at www.womentalksports.com and login to comment on posts using your WTS identity.

Fields marked with a * are required.

Your First Name*:

Your Last Name*:

Your E-mail*:

Your Website:

Your Location:

Your Twitter Username:

Create a WTS Username*:

Create a Password*:

Confirm Password*:

Check here to receive bi-weekly emails from Women Talk Sports and partners highlighting discussions on our site and upcoming women's sporting events, as well as informing you of new products, services and special offers.

I accept the Terms & Conditions for joining Women Talk Sports

10 minute kick-start girls hockey workout

More from this author: