Home-Based Hockey Success Training Program Novice/ Atom Player Manual
Table of Contents Hockey Homework... 3 Week 1... 3 Week 2... 4 Week 3... 4 Week 4... 5 Week 5... 5 Week 6... 6 Week 7... 6 Week 8... 7 Practice Review... 8 Game Review... Error! Bookmark not defined.
Hockey Homework If you want to be the best hockey player you can it is important that you put in time practicing on your own at home! Hockey Homework is a simple program that gives practices for you to complete on your own every week. For every day you complete the exercise put a. For every week you should have a minimum of 5 s in each category (skating, shooting, puck control). Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Skating Shooting Puck Control Important Note: When doing Shooting and Puck Control exercises off the ice use a stick which is cut to the proper height when you are standing on shoes (shorter than on-ice stick) to avoid creating bad habits. Week 1 Skate Squat Holds 3 sets X Hold for as long as possible (hold 90 degree knee bend/45 degree back lean/hands together behind back 20 Wrist Shots 20 Snap Shots 20 Slap Shots 20 Backhands 40 Gretzky Fake + Sweep Shot 30 Over & Up Flip Shots (15 Forehand, 15 Backhand) Eyes closed Stick handling- 5 minutes
Week 2 Single Leg Skate Squat Holds 3 sets per leg X Hold for as long as possible (hold 90 degree knee bend/45 degree back lean/hands together behind back 20 Wrist Shots 20 Snap Shots 20 Slap Shots 20 Backhands 40 Gretzky Fake + Sweep Shot 30 Over & Up Flip Shots (15 Forehand, 15 Backhand) Eyes closed Stick handling- 5 minutes Week 3 Single Leg Skate Squat Holds 3 sets per leg x Hold for as long as possible (hold 90 degree knee bend/45 degree back lean/hands together behind back 10 Wrist Shots 10 Snap Shots 10 Slap Shots 10 Backhands 50 Gretzky Fake + Sweep Shot 30 Toe Drag + Shot 30 Over & Up Flip Shots (15 Forehand, 15 Backhand) Eyes closed Stick handling- Dribble Fake Left- Dribble Fake Right- 5 minutes
Week 4 Stride Simulations- 3 Sets x 1 min o Description: Single leg squat hold + stride extension to the side extending right to the toe then bring back to middle then go the other side 10 Wrist Shots 10 Snap Shots 10 Slap Shots 10 Backhands 50 Fake Sweep Shot + Push Laterally + Shoot 30 Toe Drag + Shot 30 Over & Up Flip Shots (15 Forehand, 15 Backhand) Eyes closed Stick handling- Push Far to Left -Dribble+ Push Far to Right- Dribble- 5 minutes Week 5 Stride Simulations- 3 Sets x 1 min o Description: Single leg squat hold + stride extension to the side extending right to the toe then bring back to middle then go the other side 10 Wrist Shots 10 Snap Shots 10 Slap Shots 10 Backhands 50 Pull from one hand on backhand to forehand + shot 30 Toe Drag One-timers or One-timers if you have a passer 30 Over & Up Flip Shots (15 Forehand, 15 Backhand) Eyes closed Stick handling-dribble Fake Left- Extend Right, then Reverse- 5 minutes
Week 6 Single Leg Squats- 3 Sets per leg x 30 seconds 10 Wrist Shots 10 Snap Shots 10 Slap Shots 10 Backhands 40 Pass off Foot + Forehand Shot 40 Pass off Foot + Backhand Shot 30 Over, Back & Up Flip Shots (15 Forehand, 15 Backhand) Eyes closed Stick handling-gretzky Fakes- Forehand and Backhand- 5 minutes Week 7 Stride Simulations- 3 Sets x 1 min o Description: Single leg squat hold + stride extension to the side extending right to the toe then bring back to middle then go the other side 10 Wrist Shots 10 Snap Shots 10 Slap Shots 10 Backhands 40 Toe Drag One-timers or One-timers if you have a passer 40 Stutter Shots 30 Over, Back & Up Flip Shots (15 Forehand, 15 Backhand) Eyes closed Stick handling-walking- Quick Dribble +Extend Wide both Sides - 5 minutes
Week 8 Stride Simulations- 3 Sets x 1 min o Description: Single leg squat hold + stride extension to the side extending right to the toe then bring back to middle then go the other side 40 Toe Drag One-timers or One-timers if you have a Passer 40 Gretzky Fakes + Shots 40 Toe Drag Shots 30 Over, Back & Up Flip Shots (15 Forehand, 15 Backhand) Eyes closed Stick handling-walking Gretzky Fakes/ Toe- Drag Fakes - 5 minutes
Practice Review After every practice reflect on what you learned in the session and fill out the journal! Date What I Learned today? What will I improve before next practice?
Date What I Learned today? What will I improve before next practice?
Game Review After every game reflect on what you did well, what you learned, and what you can improve before the next game! Date What did I do well today? What I Learned today? What will I improve before next game?
Date What did I do well today? What I Learned today? What will I improve before next game?