Metabilic Circuit #1

This is a sample circuit that I perform with our players.  These circuits are simple to do and require minimal equipment.  Here, our guys are using 25lbs plates.  However, you can use other pieces of equipment that are readily available such as the player's stick or helmet.  Also, some of the high school teams that skate out of our rink simply store some weights in their dressing room and perform various circuits in the hallway.  We are looking for a maximal number of quality reps so have the players work with some pace.  We are performing the circuit with 30 seconds of work and 30 seconds of rest.  I allow 5 seconds for the players to exchange weights with their partner.  The exercises are as follows:

Golf Swings:  The elbows should stay fairly straight and the hips should rotate.  The back foot should pivot.

Harlem Globetrotters:  With the hips low and the chest somewhat upright pass the weight around and through the legs.

Overhead Lunges:  Simply lunge forward and press the weight overhead.

Horizontal Press:  Again, the emphasis is on pivoting the foot and rotating the hips.  Press the weight straight out such that the elbows are straight and the weight travels parallel to the ground.

Turning Scissors:  With the weight on the floor the players are moving their feet in a scissors type fashion while they turn around the weight.