With on-ice activity permitted in just under two weeks time, now is the time for players to start to think about getting ready to hit the ice and getting back into game shape. Hockey parents and players should look no further than securing a 30 day free trial of the Hockey Academy and get started on its two-week tryouts bootcamp.
Designed specifically for this time of year, it offers specific workouts that will get you ready to hit the ice in full stride. This two-week program features dynamic warmups and a variety of drills that will get you moving and sharpen your skills.
The OMHA Hockey Academy helps minor hockey players train like the pros with curated daily workouts, skills and fitness sessions. It was designed by former New Jersey Devils captain Bryce Salvador to so players can train, earn points and win prizes with an interactive, video-based virtual training platform.
With new, age-appropriate daily workouts, athletes can log in and expect a new workout curated by hockey professionals. Work on a variety of hockey-specific exercises, shooting, stickhandling, and passing drills, all designed to be completed with minimal equipment and from the comfort of your home.
|Exercise Name||Metric||# of Sets||# of Reps||Activity Description|
|Dynamic Warm Up||Warmup||1||-||
Complete your Dynamic Warmup - Take 2 Minutes Rest Upon Completion The purpose of the dynamic warm-up is to increase blood flow to the areas which will be working and to wake up the nervous system throughout the body. A warm-up should be more than a quick stretch and a few burpees. Instead, you need to mimic movements that you will use consistently throughout the course. All of the dynamic stretches and movements should be done continuously.
|Long Jumps||Reps||3||10-12||Equipment Needed: Two Objects (cone, t-shirt, glove i.e.) Instructions: Stand tall with your feet hip-width apart at the starting point object. Slightly bend the knees and push the hips back. Bring the hands up and keep the chest up. Jump and launch yourself forward. Swing your arms back and use the momentum. Land in a squat position. Knees are bent and hips are back. Mark a landing point. Return to the starting position and repeat. Try to increase the distance between objects each rep. Stick landing with total control. All reps must be maximal effort.|
|Lateral Jumps||Reps||3||10-12||Instructions: Start in a shallow squat with your weight on your right foot, and leap sideways as far as you can go to the left, landing on your left foot and bringing the right foot to the left. Immediately reverse directions and jump to the right. Continue jumping from side to side.|
|Overhead Alternating Lunge||Reps||3||10-12||Instructions: Hold your hockey stick above your head and spread your legs slightly wider than shoulder-width. Lunge from side to side, focusing on control through each rep.|
|Forehand Figure 8's||Dangles||3||30-45 seconds||Equipment Needed: Two circular objects like pucks or low profile cones. Instructions: Starting with the puck on your Forehand side, go up and around the first "low profile cone." Then "pull" the puck across your body and catch it on your backhand. With the puck on your backhand, in one continuous stickhandle, bring the puck around the second "low profile cone" on your backhand all the way to the starting position. Make sure to PULL the puck across your body to your backhand.|
|Backhand Figure 8's||Dangles||3||30-45 seconds||Equipment Needed: Two circular objects like pucks or low profile cones. Instructions: Starting with the puck on your Forehand side, go up and around the first "low profile cone." Then "pull" the puck across your body and catch it on your backhand. With the puck on your backhand, in one continuous stickhandle, bring the puck around the second "low profile cone" on your backhand all the way to the starting position. Make sure to PULL the puck across your body to your backhand.|
You can now secure a 30 day free trial of the OMHA Hockey Academy! Full registration after the trial includes a welcome gift pack (estimated value of $40.00, shipping may be delayed) as well as exclusive access to the online tracking portal where you can keep track of your progress and be entered to win weekly prizes. The one year subscription ($10.00 a month) includes tutorial videos and tips on how to get the most out of each drill and entries into weekly prize draws.
Find a dedicated area in the driveway or basement that gives you enough room to move around and shoot pucks. A flat surface is important for puck handling and for safe movement.
As a bonus, when you complete your reps, enter them in the online tracker to gain entry into the weekly prize draws.
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