LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
[NL] Activation for Power
Circuit x 1
Rub and Scrub Pelvis
Set reps
1 10s
Runner’s Rotational Hinge Ball Knee Drive
Set reps load Tempo
1 5 each moderate controlled
Mini Band Lateral Ward Quick Release
Set reps load Tempo
1 5 each moderate fast
Monster Band T-Squat Quick Release
Set reps load Tempo
1 5 each moderate fast
Percussive Exhalation OH Squat
Set reps
1 2
Eye Tracking Reverse Lunge
Set reps
1 5 each
Workout Blocks
Working Block
Horizontal
[NL] 4Q Acceleration
Circuit x 2
Forward Split Thrust
Set reps Tempo Rest
1 5 explosive 60 s
2 5 explosive 60 s
Explosive Squat Press
Set reps load Tempo Rest
1 6 moderate explosive 60 s
2 6 moderate explosive 60 s
Loaded Rotational Bound
Set reps load Tempo Rest
1 5 light explosive 60 s
2 5 light explosive 60 s
Half Kneel Rotational Shuffle Up
Set reps load Tempo Rest
1 5 light explosive 60-90 s
2 5 light explosive 60-90 s
Rotational Jump (Explosive)
Set reps Tempo Rest
1 5 explosive 2 min
2 5 explosive 2 min
[NL] ULT/UMT Deceleration
Giant Set x 2
[NL] Quick Drops
Set reps Tempo Rest
1 8 fast 60 s
2 8 fast 60 s
Rotational Side Lunge Catch
Set reps Tempo Rest
1 5 explosive 60 s
2 5 explosive 60 s
Set reps Tempo Rest
1 5 explosive 60 s
2 5 explosive 60 s
3-Count Prisoner Split Hold
Set reps Tempo Rest
1 5 fast 1-2min
2 5 fast 1-2min
Cool Down Blocks
Cool Down Block
Horizontal
90-90 Supine Pose
Set time
1 1-3 minutes

[NL] 4Q Acceleration and ULT/UMT Deceleration Intro

Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

This workout is focused on Power! The first working block focuses on acceleration (i.e. "rapid change in inertia"), and the second working block focuses on deceleration or "putting the brakes on". Both skills are paramount for ringette and hockey athletes.

Acceleration allows you to create or move into open space.
Deceleration allows you to stop quicker - and the athlete who can stop quicker also has the potential to change direction faster - either to stay with the play, deke a defender, or to create open space.

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
reps 10s
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.

LMT
Runner’s Rotational Hinge Ball Knee Drive
reps 5 each
load moderate
Tempo controlled
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

LLT
Mini Band Lateral Ward Quick Release
reps 5 each
load moderate
Tempo fast
Set Reps Load Tempo
1 5 each Moderate Fast

EXCITATION - Intended to both up and down regulate motor units quickly to activate the system for proper joint and body motions

LMT
Monster Band T-Squat Quick Release
reps 5 each
load moderate
Tempo fast
Set Reps Load Tempo
1 5 each Moderate Fast
LLT
Percussive Exhalation OH Squat
reps 2
Set Reps
1 2
ULT
Eye Tracking Reverse Lunge
reps 5 each
Set Reps
1 5 each

STIMULATION - Intended to stimulate sensory-motor responses

Workout Blocks

Working Block
Horizontal Loading

[NL] 4Q Acceleration
Circuit x 2

Variability is an essential component of effective power training. This workout block contains acceleration drills that are linear (with and without load) and multi-planar (with and without load). Speed is the main ingredient!! Aim to do each exercise with intentional explosiveness.

ULT
Forward Split Thrust
reps 5
Tempo explosive
Rest 60 s
Set Reps Tempo Rest
1 5 Explosive 60 s (h:m:s)
2 5 Explosive 60 s (h:m:s)

Hold the bottom position for 3 seconds before exploding forward. Remove all elasticity at the start!

LLT
Explosive Squat Press
reps 6
load moderate
Tempo explosive
Rest 60 s
Set Reps Load Tempo Rest
1 6 Moderate Explosive 60 s (h:m:s)
2 6 Moderate Explosive 60 s (h:m:s)
LMT
Loaded Rotational Bound
reps 5
load light
Tempo explosive
Rest 60 s
Set Reps Load Tempo Rest
1 5 Light Explosive 60 s (h:m:s)
2 5 Light Explosive 60 s (h:m:s)
LMT
Half Kneel Rotational Shuffle Up
reps 5
load light
Tempo explosive
Rest 60-90 s
Set Reps Load Tempo Rest
1 5 Light Explosive 60-90 s (h:m:s)
2 5 Light Explosive 60-90 s (h:m:s)
UMT
Rotational Jump (Explosive)
reps 5
Tempo explosive
Rest 2 min
Set Reps Tempo Rest
1 5 Explosive 2 min (h:m:s)
2 5 Explosive 2 min (h:m:s)

[NL] ULT/UMT Deceleration
Giant Set x 2

Practice "putting on the brakes". This workout block exposes the body to linear and multi-planar forces that you want to stop as QUICKLY as possible. Most non-contact injuries occur during deceleration; therefore, by training deceleration first in a controlled environment, you will more likely react better in an unpredictable environment, bulletproofing your body.

ULT
[NL] Quick Drops
reps 8
Tempo fast
Rest 60 s
Train deceleration by focusing on stopping at the bottom and holding for 2-3 seconds.
Set Reps Tempo Rest
1 8 Fast 60 s (h:m:s)
2 8 Fast 60 s (h:m:s)

Imagine you're falling through the ground and then 'catching' yourself at the bottom.

UMT
Rotational Side Lunge Catch
reps 5
Tempo explosive
Rest 60 s
Enhance neuromuscular control through the transverse plane in the lateral direction
Set Reps Tempo Rest
1 5 Explosive 60 s (h:m:s)
2 5 Explosive 60 s (h:m:s)
reps 5
Tempo explosive
Rest 60 s
Set Reps Tempo Rest
1 5 Explosive 60 s (h:m:s)
2 5 Explosive 60 s (h:m:s)

Work on 'sticking' and holding the last bound.

ULT
3-Count Prisoner Split Hold
reps 5
Tempo fast
Rest 1-2min
Develop agility and neuromuscular control at impact.
Set Reps Tempo Rest
1 5 Fast 1-2min (h:m:s)
2 5 Fast 1-2min (h:m:s)

Take an additional minute rest at the end of this exercise before you start the second set if you want/need the recovery.

Cool Down Blocks

Cool Down Block
Horizontal Loading

GPR ULT
90-90 Supine Pose
Restful pose and an easier position to learn how to diaphragmatically breathe.
Set Time
1 1-3 minutes h:m:s