ࡱ> [ sbjbj ."ΐΐY~~4 $!r_```j```a@`èB `0`""`"`$``"~ :    EMBED Word.Picture.8     RESTON RAIDERS BANTAM SILVER OFF ICE PROGRAM By Terry Cummings L.A.T.C. 1 1 WORKOUT USING STATIONS TO MAXIMIZE WORKOUT AND VARIETY AGILITY EXERCISES: Bunny hops front, back, sideways Transition run Ladder drills ie, hopscotch, skier, skater, side steps Grapevine Shuffle Shuffle- Turn Backward Running Leg Strength: Plyometrics 1 leg skating series Lunge walk Lunge jumps Modified squats Frog jumps Power skips High Knees Pogo Hockey striders Hill running Stretch cord / first step explosion Core Strength: Curl ups Leg lifts Candles Side to sides Nomars Pushups Med balls: side to side & over/ under Sport Specific Endurance: 3 to 1 work / rest ratio Line-mate shuttle run (5 ice shifts/ one period) Running game Regular shuttle run Hill running With medicine balls Using active dynamic warm-up skills Frog jumps, bear crawl, crab walk LESSON PLAN WARM-UP RUN Indian run , lead runner going back through line for agility (1x around the parking lot) ACTIVE DYNAMIC warm-up (10-15minutes) 30yds long High Knees, Power skips, Butt kickers, Lunge walk, Pogo, Side-step /slide to, Monster Walk, Grapevine, Hockey Striders, Backwards run, Shuffle-Shuffle-Turn Running {see sport specific endurance} (20 minutes) 7- 8 Stations: 1min. each with transition time (16 minutes) 1 station for every 2 players Stretch 5 min ** End every workout with 10 Raider Jumping Jacks (4 count 1,2,3,Raiders, 1,2,3,Raiders, till you do 10. 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