Train the body to initiate movement with speed! This workout first focuses on acceleration drills (more lower-body dominant) and then ends with some core-endurance (more upper-body dominant) exercises.
[NL] UMT/ULT Acceleration & Core Endurance
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
reps
10s
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
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
heavy
Tempo
fast
reps
5 each
load
heavy
Tempo
fast
| Set | Reps | Load | Tempo |
|---|---|---|---|
| 1 | 5 each | Heavy | 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
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
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
Superset
x 3
Develop your reaction skills! Start the movement after you hear or see an auditory cue from your coach or workout partner.
[NL] Ringette/Hockey Odd-Position/Relative Core Endurance
Giant Set
x 2
Gain more balance, agility, speed, and power by developing the working capacity of your core musculature. You do not need a 6-pack to have a strong core, but you do need to have the capacity to stabilize, resist, and produce omni-directional forces, and have a nervous system that knows how to turn muscles "on" and "off".
ULT
Bird Dog
reps
6
time
10 s hold
Tempo
controlled
reps
6
time
10 s hold
Tempo
controlled
| Set | Reps | Time | Tempo |
|---|---|---|---|
| 1 | 6 | 10 S Hold h:m:s | Controlled |
| 2 | 6 | 10 S Hold h:m:s | Controlled |
Hold each rep for 10 s (i.e. 6 reps x 10 s is one minute of isometric holding per side). Do all one side before switching.
ULT
[NL] Elevated Side Plank Holds
reps
3
time
10 s hold
Tempo
controlled
reps
3
time
10 s hold
Tempo
controlled
Elevating the feet is a progression from the floor. High relative strength through the shoulder and obliques is necessary to perform this exercise.
| Set | Reps | Time | Tempo |
|---|---|---|---|
| 1 | 3 | 10 S Hold h:m:s | Controlled |
| 2 | 3 | 10 S Hold h:m:s | Controlled |
Hold each repetition for 10 seconds (i.e. 30-seconds of isometric holding per side).
UMT
Type 1 Spinal Motion Percussive Exhalation
reps
5
Tempo
controlled
reps
5
Tempo
controlled
| Set | Reps | Tempo |
|---|---|---|
| 1 | 5 | Controlled |
| 2 | 5 | Controlled |
UMT
[NL] Side Plank to Front Plank Rotations
reps
5
Tempo
controlled
Rest
60 s
reps
5
Tempo
controlled
Rest
60 s
Maintain a plank position throughout the entire movement. Imagine the body is a cylinder rotating from side-to-front-to-side while maintaining a straight line from ear to ankle.
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 5 | Controlled | 60 s (h:m:s) |
| 2 | 5 | Controlled | 60 s (h:m:s) |