This session will depend on what your coach has programmed for you; however, your practice will most likely involve a certain level of metabolic conditioning, muscular endurance, and power training due to the natural demands of drills and the sport as a whole.
Although you cannot control what skills and tasks you will be required to do on the ice, you can control your pre-session warm-up and post-session cool down.
This block incorporates a 4-Step Activation sequence with added Excitation drills to prepare for your on-ice session.
The equipment required is small and transportable. Keep a set in your bag to make it easy for yourself!
| Set | Reps |
|---|---|
| 1 | 10s |
FLUID DYNAMIC - Intended to be used to move fluid (blood, lymph, water) in order to set the right internal body conditions to optimize tissue behaviors. Use these strategies as part of an effective warm-up, or as part of a structured recovery day.
| Set | Reps | Load | Tempo |
|---|---|---|---|
| 1 | 5 each | Moderate | Controlled |
SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions
| Set | Time | Intensity |
|---|---|---|
| 1 | 60 minutes h:m:s | High RPE |
The cool down is intended to begin regeneration, restore homeostasis, and increase parasympathetic tone (i.e. the opposite feeling of "flight-or-fight"). Do not skip this component! It will help you recover quicker; therefore, helping you to workout sooner and/or with more intensity during your next workout.