Hockey Workout #1

This emphasizes explosiveness, reactivity, and agility, followed by a quick interval training session on the erg. 

Cycle One (3x)

-Lat crossover box step ups:

Get plyo box. Place barbell on shoulders. Standing horizontally from the box, lunge onto box, then step off. Accentuate stride.  (x15 each side)

-Knee Drives: Lean on wall with arms. Drive one knee powerfully up to chest, then hit ground. When it touches the ground, drive second knee up. Focus on explosiveness. (x10)

-Bosu alternate single leg jumps: Set bosu pad. Stand on one leg. Jump up, and land on opposite leg. Stabilize and repeat. For advanced, close eyes. (x10 each leg)

-Knee Drives (x10)

Cycle Two (x4)

-Medicine Ball Rotary Passes: Grab medium to heavy weight medicine ball. Bring to knee, triple extend and throw against a wall, catching it on the opposite side. Should be a fluid motion. Can be done with a partner. (x20) (alternate sides)

-Medicine Ball Double Rotation Passes: Wall sit. Double extend and pass medicine ball to partner. If alone, double extend to left, then right, then up, then down.

-Knock Offs: Stand either on one leg or bosu ball. Close eyes. Have partner apply force at random, attempt to maintain balance.

Cycle Three (x2)

-Bosu opposite leg step up to shoulder press on box: Place Bosu ball on plyo box. Step up on one leg, and holding dumbbell, shoulder press with opposite arm and hold before stepping down.  (x8 each side)

-Bosu single leg opposite arm lat raise: Step on a bosu ball. One one leg, perform lat raise with dimness with opposite arm. Maintain balance. (x6 each arm)

-Bosu hockey ready eyes closed: Adopt hockey ready position. Close eyes and maintain balance.

-Two Bosu power over push-ups: Place two bosu balls side by side. Starting off to side, do a push-up, then place one arm on bosu one off, push-up, then two arms on, push-up, etc then power over. Go there and back for one repetition. (x3)

Cycle Four (x4)

-Two Bosu crossover: Place two bosu balls apart from each other. Standing on bosu, explode off and crossover to other bosu, stressing quick foot movement. (x10)

-Plyo box jumps: Place plyo box in front of you, then jump onto it. (x10)

-Bosu alternate single leg jumps (x12)

-Bosu T Jumps: Place Bosu ball in front of you. Do T jumps, with Bosu as focus point. (x15)

Cycle Five

-Plyo box jumps (x13)

-Tennis ball drops with partner: Partner holds tennis ball, you stand away at subjective distance. After he drops it, sprint and catch it before second bounce. (alternate person x10)

-Reactive Plyo Step Off Sprints: Start on Plyo box. Have partner stand away. Partner raises either right or left arm and random time. Step off to that side and sprint as quickly as possible. (alternate person x10)

Light-Medium Erg Session: 250m/1:00 500m/2:00 500m/2:00 250m/1:00. 8 intervals.