CAPTAINS EVENTS - SUMMER 2009 Throughout this summer your captains C. Mach, L. Nelson, and N. Loranger will be conducting workout sessions for team members to come and participate. These activities will help our team stay active over the summer so we are ready for next season! This will also provide a chance for us to do some team bonding and become closer and stronger as a team. See the schedule posted here. If you have any questions, please call one of the captains.
**Activities are scheduled for every Monday and Thursday morning from 9-11 a.m. An August schedule will be handed out towards the end of July.
We encourage you to attend and hope to see you!
Your Captains
**DATE
LOCATION
ACTIVITY
6/22
Brookside
Introductions and Soccer
6/25
Westwood
Rollerblading (bring old stick and gloves)
6/29
Oak Grove
Hills and Wall Ball
7/2
C. Mach's
Trail Running
7/6
Westwood
Rollerblading
7/9
Brookside
Waterballoons! and Running
7/13
Oak Grove
Hills and Sprints
7/16
Westwood
Rollerblading
7/20
C. Mach's
Trail Running
7/23
Brookside
Line Workouts
7/27
Oak Grove
Hills and Wall Ball
7/30
Westwood
Rollerblading
SUMMER ICE 2009 Bloomington Kennedy Girls Hockey (BKGH) Booster Club is pleased to offer 12 hours of ice to all High School eligible players (grades 7-12) who want to continue to improve their skills, learn more about varsity hockey strategies, and have some FUN at the end of the weekend six times this summer.
All sessions are 2 hours on Sunday evenings and will be led by Coach Wineberg and his staff. The cost to participate is $150 and full payment must be received by June 1st. Goalies can attend at NO COST but please register.
These sessions are separate from Captains Practices which will occur in the fall. Ice times are all at the Bloomington Ice Garden.
Questions? Contact Coach Wineberg or Lisa Mach.
JUNE 2009
Sunday 6/14/09, 8-10 PM Rink 3
Sunday 6/21/09, 8-10 PM Rink 3
Sunday 6/28/09, 8-10 PM Rink 3
JULY 2009
Sunday 7/12/09, 8-10 PM Rink 2
Sunday 7/19/09, 8-10 PM Rink 2
Sunday 7/26/09, 8:30-10:30 PM Rink 1
CONDITIONING PROGRAM The object of the conditioning program below is to improve over the summer. If you can't complete all the sets and reps, don't add so much of a load. Make sure the weight isn't too much that you cannot complete the set. The other thing to remember is to keep your form good. If you start to loose the form then you will compromise your body. Try your best to complete all of the workout. The best thing to do is a split schedule. 5 - 6 days of this alternating cardio with strength training. Do not lift on back-to-back days. Always make sure that you stretch every day. Being flexible for hockey is important. Complete a strength training workout at least 3 days a week.
GO EAGLES!! Coach Schmidt
Cardio
1. Be able to run a 5k (3.1 miles) in 35 minutes 2. Jump rope intervals - 10 sec, 20 sec, 30 sec, 40 sec, 50 sec, 1 min. - both feet and single foot 3. Sprints - 10 yd, 20 yd, 30 yd, 40 yd -run one full out interval, rest 30 sec for short sprint, 60 sec for long sprint -begin with 8 reps, which equals 1 set -progress to 2-4 sets -rest between sets 3 minutes 4. Stairs - every step then every other step, sprint up walk down 5. Forward and lateral hops, 20 seconds each over a line
Drills and Exercises
Sets x reps
Tempo
Details
Cool walk with knee drive
1 x floor
control
extend up tall on toes
Butt kicks'
3 x floor
control
heels to butt, use arms
High knees
3 x floor
control
knees up, use arms
Backpedal
3 x floor
control
stay low, reach back
Hockey lunge walk
1 x floor
3 sec hold
45 degree lunge
Zigzag lateral bound and hold
1 x floor
control
land soft hold for 3 sec
Lateral side shuffle
3 x floor
quick
stay low, back straight
Lateral bound and hold
1 x floor
hold
knee over toe light land
Core
Set x reps
Stability ball crunches
3 x 15
Stability ball cross crunch
3 x 15
Balance and hold 1 leg - over head anterior reach
4 x 12
Bridge
3 x 15
Cobra
2 x 12
Bicycle
2 x 30 (each side)
Plank
30-60 sec hold
Push ups
3 x 12
Side plank
2 x 30 sec hold
Strength
Sets x reps
Dumb bell bench press
3 x 15
Upright row
3 x 15
Shoulder press 1 leg
4 x 10
Bicep Curl 1 leg
4 x 10
Dumb bell Triceps Extension on bench
3 x 15
Lateral lunge
3 x 15
Squat
3 x 15
Squat with hip abduction
4 x 10
Box jumps-land on one leg
2 x 20
Lunge forward
2 x 20
Lunge backward
2 x 20
Power step ups
2 x 24
Squat jumps
2 x 20
All contents including the names of companies, sponsors, products, photographs and logos mentioned
or used herein may be the trademarks of their respective owners and permission must be obtained for their use.
Any rights not expressly granted herein are reserved.
Contact BKGH.org webmaster