Hey hockey players coach garner here
from hockey training dot com. In this video
I'm gonna run you through a speed
workout that you can do with no
equipment and even if you have a limited
amount of space. We're gonna begin this
workout with four back-to-back exercises
to act as your warmup we're gonna begin
with the good old-fashioned jumping jack.
I want you to perform 30 straight reps
here and make sure you're again into the
air and going through a full range of
motion with both your arms and your legs
throughout the whole movement. The next
exercise in this warm-up is the knee hug
to reverse lunge we're gonna be
alternating legs for this movement and
you're gonna do ten reps per leg for
twenty total reps in this circuit. When
we're doing our knee hug to reverse
lunge I really don't want you to bring
your chest down to your knee you always
want to pull your knee up to your chest
so that we're stretching the glutes and
hamstrings before going back into the
reverse lunge which really helps open up
the hips before we start training hard.
The third exercise and this warm-up is
the Iron Cross and we're gonna do eight
reps total per side and this is one of
the best exercises in the game to open
up that lower back and hips so you can
be as explosive as possible. Make sure
that you're turning your head in the
opposite direction that your legs are
going on every rep. The last exercise in
this warm-up is to roll over into V-Sit
we're gonna do eight total reps here and
you want to really get in contact almost
every vertebra of your back on your roll
over back and on the way forward before
opening up the legs and going for that
quick dynamic groin stretch. We are gonna
repeat this warm-up one to two times... if
you feel warm only do it once if you
feel like you're still a little cold do
this
one more time before you start the
session. Okay, getting into the workout
now the first exercise in this workout
is the triple split squat jump into an
isometric hold.
Now one rep is going to equal three
jumps so you're gonna jump jump jump and
hold the bottom position for three
seconds and then jump jump jump and hold
the other
position for three seconds. That's gonna
count as two reps we are doing eight
sets of two and resting 30 seconds in
between rounds the next exercise in this
workout is the vertical jump I only want
you to load about a quarter squat length
don't do a full squat and jump all the
way up okay quarter squat be as
explosive as possible do three jumps
back-to-back-to-back-to-back rest 30
seconds in between sets and repeat for
eight total sets. The next exercise is
the lateral hop we're gonna do eight
sets of three jumps per side with thirty
seconds rest in between it's very
important here to go for height and
distance I wanted to be as explosive as
possible on these lateral hops. The last
exercise in this workout is to plank
with elbow to knee toe touches we're
gonna be doing these sets for 30 seconds
with 60 seconds rest in between okay so
just keep touching elbow to knee back
and back to back to back to back for 30
seconds until the time runs out. That
equals one set and we're going to repeat
this for three rounds. Thanks for
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