Before we can start any specific fitness training we need to assess where you are and we can then also use the assessment to measure your progress over time. Here are some tests you can do to test the various elements of your game including: endurance, speed, agility, strength, power, core strength and flexibility (& mobility).

I would suggest re-testing again after 6 weeks and then again after 12 weeks, depending on your training schedule.

Watch the video below to see the demonstrations for each assessment.

These movements are really useful in activating your muscles and improving your mobility which will help later on when you start speed training so please practice them and get into a routine of doing them, especially before exercise any training sessions (i.e. strength/fitness sessions) but they are also very useful before games.

I would recommend doing this glute activation exercise before you start any fitness, training or games to get the big muscle groups firing for more explosiveness and to reduce your risk and injury.

The purpose of a warm up is to prepare the body and the mind for exercise. It is very important that you get your body and mind ready in order to get the most out of sessions (whether it is a gym or hockey session). If you don't warm up your performance could be limited by stiff movement affecting speed & power and not getting as much out of training/games. To make sure that you warm up correctly, we have included an example of an ideal warm up which includes mobility (above) followed by dynamic stretches.

Start with a light movement (i.e. striding out, jumping jacks, skipping) at about 50% effort or instead you could also foam roll for 5 minutes (covered in  module 8- recovery). Spend a further 5-10 minutes on mobility, activation and dynamic movements such as those that are demonstrated in the video below.

Then before training sessions & games move onto:

• Lateral running (i.e. sideways)
• Light zigzags runs with a change of direction (not in a straight line)
• Build up the intensity in short distance sprints (i.e. 5m-20m), gradually increasing the speed, for example the first sprint might be at 60% effort, the second at 70%, third at 80% and final one at 90%.
• Start by facing forwards then start the movement standing side-on and then facing backwards.
• Incorporate backwards running to forward turns, forwards then turn, changing of direction, etc

This makes for a great warmup mentally and physically and preparing you before training/fitness sessions and games.

Static stretching is an essential part of exercise and should always be done AFTER exercising, not necessarily before. The beginning of a workout or training session should be more dynamic or mobility movements to get the body and the major joints prepared for exercise. After exercise you should do more static type of stretches. You should hold each stretch for 20-30 secs, making sure you stretch both sides. Here are a few of the most important stretches that you should be doing:

You can also do foam rolling before or after exercise and is a great way to release muscle tension. Foam rolling will be covered in the recovery module.

(start ideally 16 weeks before season starts):