Performance Training Journal Issue 12.5 | Page 10

DEVELOPING THE POTENTIAL OF THE UNDERSERVED CLUB ATHLETE: A PROJECT WITH THE DUKE CLUB HOCKEY TEAM FEATURE ARTICLE TABLE 1. DYNAMIC WARM-UP EXERCISES FOR CLUB HOCKEY EXERCISES TARGET AREA SETS AND REPETITIONS GENERAL WARM-UP EXERCISES Jumping jacks 20 reps High-knee running 2x10 yards Sprint, side shuffle, backpedal, side shuffle 2x in each direction UPPER BODY EXERCISES 10 small circles forwards Shoulder circles Shoulders and scapular stabilizers 10 small circles backwards 10 large circles forwards 10 large circles backwards “Birdman” – Standing with feet hipwidth apart, flex at hips to touch opposite hands to toes; extend hips, back, and arms to reach wide out to each side Shoulders, chest, back, and hips 1x10 reps LOWER BODY EXERCISES Inchworm Hip flexors, hamstrings, abdominal, and scapular stabilizers 1x15 yards Cradle walk Hip external rotators 2x15 yards Bowlers Quadratus lumborum, shoulder, and quadriceps 5x each side Walking lunge with bilateral overhead reach Hips, knees, and shoulders 2x15 yards TABLE 2. SAMPLE CIRCUIT EXERCISES FOR CLUB HOCKEY REPEAT CIRCUIT TWICE (WITH 30 S ON, 30 S OFF) FOR 20 MIN 6. Treadmill incline sprints with treadmill at max incline and 9+ mph 1. Hexagon jump for agility 2. Burpees with a medicine ball 7. Split lunge with head perturbations 3. Suicides 4. Jump rope with free limb at 90° hip and knee flexion 5. High/low hurdles (alternate moving over and under) 8. Prone flies/supine military press 9. Single-leg bench step-up with jump 10. Alternating medicine ball push-ups NSCA’S PERFORMANCE TRAINING JOURNAL | ISSUE 12.5 10