Pre/Post Practice Workout for Youth Teams
Some coaches are stuck in a situation where they want to do some strength training, but the logistics of getting the entire team to another practice or venue doesn't really allow for that to happen. If you aren't lucky enough to have a facility at your rink, you are likely going to be limited in what you are able to do. I hear of too many teams that have "dryland" before their practice once or twice a week. This usually consists of running some stadium steps and doing some push ups and sit ups. We can do better. Here is a 2 day/week program that would be great for 8-14year old teams who don't have access to a trainign facility. It should take about 30 minutes and can be done at any rink with a small space to fit a team. There are minimal equipment needs, you will need
1. Suspension Trainer (TRX, Jungle Jym, or as a budget option, a heavy rope with some knots in it)- These are easy to pack and are very portable. It makes it easy to train pulling movements under the bleachers, over a door frame, etc.
2. Furniture Slides- 10 packs available for around $10.
3. A few dumbbells- Stash a few 15-35lb db's (or even plates) somewhere in the rink so you don't have to carry them around.
This is a great substitute workout. A full gym is still better, but you can still make gains, especially with a younger group.
