This session is geared toward developing your linear and multi-planar acceleration ability. Acceleration is defined as a 'rapid change in inertia'. In the sport of ringette and hockey, acceleration is performed multiple times in each shift. An athlete who can accelerate away from their competitor and, create or move into open space, is going to be extremely dangerous on the ice!
[NL] Ringette/Hockey ULT/UMT Acceleration [Dead/Coil/Reactive Starts]
Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Warm-Up Blocks
[NL] Activation for Power
Circuit
x 1
This block incorporates a 4-Step Activation sequence with added Excitation drills to prepare for power-based exercise.
Rub and Scrub Pelvis
time
10 s per area
time
10 s per area
| Set | Time |
|---|---|
| 1 | 10 s per area h:m:s |
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.
LMT
Runner’s Rotational Hinge Ball Knee Drive
reps
5
load
light
Tempo
controlled
reps
5
load
light
Tempo
controlled
| Set | Reps | Load | Tempo |
|---|---|---|---|
| 1 | 5 | Light | Controlled |
SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions
LLT
Mini Band Lateral Ward Quick Release
reps
5
load
moderate
Tempo
fast
reps
5
load
moderate
Tempo
fast
| Set | Reps | Load | Tempo |
|---|---|---|---|
| 1 | 5 | Moderate | Fast |
EXCITATION - Intended to both up and down regulate motor units quickly to activate the system for proper joint and body motions
Workout Blocks
[NL] Ringette/Hockey Acceleration - Deadstarts
Superset
x 3
Perform 5 reps of the acceleration drill. Rest longer between supersets as fatigue sets in. Add more sets as a progression. The key to dead starts is to hold the starting position for 2-3 seconds to remove all of the potential elastic energy in the body's tissues before exploding forward/up/sideways, etc.,
[NL] Ringette/Hockey Acceleration - Coil Starts
Superset
x 3
Use the body's elastic properties to create a pre-load into the acceleration.
[NL] Ringette/Hockey Acceleration - Reactive Starts
Superset
x 3
Develop your reaction skills! Start the movement after you hear or see an auditory cue from your coach or workout partner.
Cool Down Blocks
Cool Down Block
Horizontal Loading
After a very stimulating session on the brain and body, a slower paced walk afterwards can help facilitate the recovery process.
GAR
Recovery: Leisure Walk
Walk with minimal intent of exertion or effort.
| Set | Time |
|---|---|
| 1 | 10 minutes h:m:s |