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Swiss National
Team Dryland Training Progression:
BEGIN
5-10 minute run
STRECTHES: Hold each stretch for 20 seconds
Head rolls
Arm rotations
Elbow over head – triceps
Legs spread, reach forward
Pull with arms front & back)
Rotate into sprinters stretch, on toes (keep knee off ground to stretch quad)
Sitting spread eagle stretch/ feet together (pull head towards feet/each knee)
Foot bottom to opposite knee stretch
Foot over opposite leg, rotate torso
Back arch stretch/lying on stomach
Standing back arch
Calf stretch
Quad stretch
Standing, cross legs and reach for toes
Roll over off back onto shoulder blades
DAY 1: PLYOMETRICS DAY
Begin every drill form athletic, hockey stance with players hands on ears
2 foot hops
2 foot chest hops
1 foot hops
Lunges
Knee to chest strides
Knee to butt strides
Skater stride
Backwards 2 foot hops
2 foot hops, hold at 90
-team builder
DAY 2: AB's & BACK DAY
20 push ups
20 crunches
Leg raises
Side leg raises, top leg, 8x
Side leg raises, bottom leg, 8x
Kickouts, feet do not touch ground
Lying on stomach, chest raise
Push-ups and hold
Up on elbows, torso raise
Fingertip push-ups
Push-ups (knee to elbow)
Push-up rolls
DAY 3: SPRINT DAY
20 Foot sprint to line, 5x
40 foot sprint to line, 5x
Knee to chest sprint, mini steps
2 foot hops
1 foot hops
20 foot sprint, 5x
40 foot sprint, 5x
60 foot sprint, 5x
DAY 4 – STICK DAY - set up ladder of sticks
Forward, 2x
Backward, 2x
High Leg, 2x
Sideways FW, 2x
Sideways BW, 2x
Double Steps, 2x
4 fw, 2 bw, 4 fw, 2
(get creative with above)
Jump every second stick, 2x
4 quick, 4 wide, 2x
DAY 5 - QUAD DAY
Side shuffle, legs 90
Shoot the duck leg test, 20x
90 second wall sit
Duck walk
Russian dance
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