AEROBIC SYSTEM (long moderate work)

Transcription

1 23 Condiioning "oo'oo""o'o"'o"'ooooo.. The specific on-ice condiioning drills in his chper re designed o rin he hree energ:y sysems nd o be incorpored ino prcice. Suggesions for work-o-res rios nd repeiions urè, ANAEROBC ALACTC SYSTEM (shor inense work Drills 1o 5 5 o 15 seconds Work-o-res rio 1:6 o 1:5 5 repeiions equl 1 se Build o 4 ses, i.e.,20 repeiions Use four o five Foups. One group works while he ohers res. Allow for longer res/relief period fer ech se. ANAEROBC LACTC SYSTEM (medium inense work Drills 6 o o 60 seconds Work-o-res rio l.:5 o 1:3 4 repeiions equl 1 se!$ o hree ses, i.e.,!2repeiions hree Jse or four groups. Orr" go.rp works while ne ohers res..æo* for longer res/relief period fer ech se. AEROBC SYSTEM (long modere work Drills 31o 33 3 minues or longer work Work-o-res rio 2:1o 7:2 Build o 20 minues of coninuous sking Nors: is now recommended h plyers ske esy every hree minues nd srech he bck for 10 seconds o preven or llevie bck pin. TRANNG THE ANAEROBC ALACTC SYSTEM Drills o 5.. r/ 7 (o col Ech of he hree groups skes one widh of he ice or from he gol line o he cener red line, in urn. Vriion: Ech of he hree groups skes wo widhs of he ice or from he gol line o he cener red line nd bcl in um.

2 38 $! g o co2 The plyers perforrr differen dril in ech circle - sops nd srs, figue "8"s, speed round he circle, ec. k l 'r7'.,,,, // sz $ 1 cos X nd X2 plyers ske bckwrd o he cener red line, pivo nd ske digonlly cross he ice o he fr comer. TRANNG THE ANAEROBC.ACTC SYSTEM Drills 6 o 30 co3 Plyers ske he pr se pern shown s fs s hey cn. Run wo plyers ime hen swich o new se of wo. r r CO,l Hve ech group skeblue line o blue line, wo, hree or four in rm. 3 co6 Plyers line up in he corner of he ice. Ske round he circle clockwise (couner-clockwise he second ime hrough, ske o he ner neurl-zone do nd do igh um, ske forwrd o he cener-ice red line, sop, nd do sepovers o he edge of he cener-ice fce-off circle. The plyers hen ske o he fr neurl-zone do, sop, do igh urn, nd ske round he fr fce-off circle, dockwise. The plyers ske o he gol crese, ske hrd o he blue line, pivo, ske bckwrd o he oher blue line, pivo, nd finlly ske forwrd o he oher end nd go o he fr corner.

3 r39 he fr blue line, do sepovers o he bords nd bck nd hey ske bckwid o he gol line where hey sred. co7 The plyers from one side ske in fron of he ne nd he plyers from he oher side ske behind he The plyers 1e from boh sides go he sme ime. This cn be done wil one, wo, or hree plyers one ime. T T T 'il r'l rf ri. l [',1..f J ( / l.l co 0 group lch skes from wo o four lps round he rink. T rx r r CO (Ske 3 The plyer skes down he ice round he pylon nd bck. The nex plyer in line srs when his pfrer crosses he gol line. co l The sme s previous drill excep divide he em ino groups nd run rely rcesl Ske wo o hree lps for ech group. r: _^. E '.l ' E w :o9 {ll plyers (one line go he sme ime in his lnx. LW nd RW ske forwrd o he fr blue line, lfve o he ne nd bck wice, nd hen bck o vhere hey sred. C skes o he inside hsh fr end, does sepovers :^T,*.*: o he edge rech circle nd bck o he middle before reurnng o where he drill sred. LD nd RD ske o co 2 Ech group skes forwrd from he gol line o he cener red line, bck o he ner blue ine, hen o he fr blue line, bck o he cener red line, hen go for he fr gol line nd ll he wv bck.

4 40 s -l co 3 Plce pucks (five on he blue line. Plyers sr on he gol fine, ske o heblue line, sop, pick up puck, ske bck o he gol line, sop, drop he puck, nd repe unil ll five pucks hve been moved. The second group srs on he blue line nd brings fivé pucksbck. co r6 The plyers ske one lp of he ice on he perimeer nd ske sepovers cross he ice wice. 7 o co 4 The plyers ske he l"ngr of he ice, sop, ske bck nd hen bck nd forh cross he ice wice, nd hen ske he le.g of he ice bck o sring.-posiion. (. C 3 :=ii o co 7 Defence: Ske forwrd o he red line, bàckwrd o heblue, nd hen um nd ske forwrd o he gol line. Do he drill hree imes working onbckn'rd urns boh wys. Forzrds: Ske forwrd cross he rink nd bck hree imes, ouching he bords wih heir sicks. Golenders: Ske forwrd o he cener red line, drop o boh knees wih he gol sick nd ccher in he proper posiion. Then, ske bckwrd o re gol line nd do double leg-pd slide o one side. Do his drill wo imesbu he second ime he double leg-pd slide should be o he opposie side of he firs one. co 5 Ech group skes from he defensive fceoff do o he one he fr end, four imes.

5 co 8 Plyer X srs on he op of he circle nd hree or four plyers chse Xl round he ice. The chse plyers sr he boom of he circle. co 2l Ech group skes from he ner gol line o he fr gol line nd bck, skes o he cener red line nd bck, nd skes o he ner blue line nd bck. co 19 Dvide he em ino five plyer unis. plyers prcice heir brekou sysem wihou puck nd full speed. co 22 does sops "*,Or:p nd srs using he enire lengh of he ice, chngng direcion oi whisle. Hve he groups work from 20 o }seconds. " co 20 fdr group skes from gol line o gol line four imes. co 23 Ech group skes round he defensive zone fce-off dos for hree lps.

6 x, & & k cn. The nex gloup goes when he one hed reums o he sring Poin. r rrl l r l r r co 24 Gmes of one-orcne rc Plyed ll over he ice' Sr 30 seconds nd move up o 90 seconds ime. CO 27 (Ske 22 The plyers rce o he blue line, do igh urns, nd ren-ske bck o he gol line. The plyers hen ske o he red line, sop, ske bck o he blue line, sop, ske forwrd o he opposieblue line, sop, nd ske o he gol line. l."j co 25 X nd X2 ske he lengh of he ice, round he fce-off circle on heir side of he ice nd r um o he gol line from whidr hey sred. The nex plyer goes when he one hed crosses he gol line. Vriion: Hve he plyers ske hrd for one lengh of he ice nd reum slowly on he ouside' Sr gin when recovered. Repe gin when recovered. Repe for five minues. ' L lr kr & ler r rr co 26 The plyers line up in hree groups he blue line' Ech group skes one lp of he ice s hrd s hey 'l /, g / l l / V co 28 Ech group skes round he rink behind he nes, one nd one-hlf lps nd hen goes in he oher direcion one nd one-hlf lps, in urn. rll /1 co 29 The plyers sr in he corner, mke full loop in he neurl zone, ske o he opposie corner nd sop, ske he widh of he ice, sop nd ske o he fr end of he ice.

7 (.l _Yr J (-@- /_, -r -^/-' -v -s_ r co 30 Ply hree-on-hree or four_on_four scrimmge using he full ice. The plyers chnge while he puck is in ply. On he chnge, he puck s pssed o he golender. On off_sides, he puck is pssed bck o he golender nd he offenâing em musmove ouside he blue line. The plyers work for 30 seconds o one minue nd hen res. Hve he plyers come in one end of he bench nd ou he oher. The nex hree or four in order go on he whisle. $$NNG THE AERoBc sysrem Drifls 3l ro 33 co 32 The plyers ske round he rink behind he nes bu he coches move he,," o*ur, ""r,er ice w-ih ech lp. When he nes re f; ""r,u, fu.o 1{f cirse, hve he plyers ske in he opposie curechon nd he coches sr moving irà nes ou gin. The drill ends when he nes rë bck in heir sring posiion.?â 'F/ 02 'o(. e -/ co 33 The plyersply wo five_orr_five scrimmges using hlf-ice. Ech gme is 10 minues in leigh'nd chnge lines fer five minues. lhe pliers work for five minues nd res for five minuà ' :o 3l he enire em skes round he rink going behind ch ne. The plyers ske for h.ee miiuie! n rm drnge direcion nd ske he oher *"y fo" noher hree minues. Coninue he drill for six o feen minues. Move henes *p,f,"."," ood condiion.