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Dry land Homework Jr Heat

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									               Jr.Heat Nightly Homework Routine
12-15 Age      Monday             Tuesday            Wednesday          Thursday           Friday
April week 1   -10 Push Ups x 3                      -10 Push Ups x 3                      -10 Push Ups x 3
               -10 Squats x 2                        -10 Squats x 2                        -10 Squats x 2
               - 50 x (4 puck                        - 50 x (4 puck                        - 50 x (4 puck
               shots)                                shots)                                shots)
April week 2   -10 Push Ups x 3                      -10 Push Ups x 3                      -10 Push Ups x 3
               -10 Squats x 2                        -10 Squats x 2                        -10 Squats x 2
               - 50 x (4 puck                        - 50 x (4 puck                        - 50 x (4 puck
               shots)                                shots)                                shots)
April week 3   -10 Push Ups x 4   -10 Push Ups x 4   -10 Push Ups x 4   -10 Push Ups x 4
               -10 Squats x 3     -10 Squats x 3     -10 Squats x 3     -10 Squats x 3
               w/25lbs in hand    w/25lbs in hand    w/25lbs in hand    w/25lbs in hand
               - 75 x (4 puck     - 75 x (4 puck     - 75 x (4 puck     - 75 x (4 puck
               shots)             shots)             shots)             shots)
April Week 4   -10 Push Ups x 4   -10 Push Ups x 4   -10 Push Ups x 4   -10 Push Ups x 4
               -10 Squats x 3     -10 Squats x 3     -10 Squats x 3     -10 Squats x 3
               w/25lbs in hand    w/25lbs in hand    w/25lbs in hand    w/25lbs in hand
               - 75 x (4 puck     - 75 x (4 puck     - 75 x (4 puck     - 75 x (4 puck
               shots)             shots)             shots)             shots)
May Week 1     -10 Push Ups x 5   -10 Push Ups x 5   -10 Push Ups x 5   -10 Push Ups x 5   -10 Push Ups x 5
               -10 Squats x 4     -10 Squats x 4     -10 Squats x 4     -10 Squats x 4     -10 Squats x 4
               - 100 x (4 puck    - 100 x (4 puck    - 100 x (4 puck    - 100 x (4 puck    - 100 x (4 puck
               shots)             shots)             shots)             shots)             shots)
May week 2     -10 Push Ups x 5   -10 Push Ups x 5   -10 Push Ups x 5   -10 Push Ups x 5   -10 Push Ups x 5
               -10 Squats x 4     -10 Squats x 4     -10 Squats x 4     -10 Squats x 4     -10 Squats x 4
               - 100 x (4 puck    - 100 x (4 puck    - 100 x (4 puck    - 100 x (4 puck    - 100 x (4 puck
               shots)             shots)             shots)             shots)             shots)
May Week 3     -10 Push Ups x 6   -10 Push Ups x 6   -10 Push Ups x 6   -10 Push Ups x 6   -10 Push Ups x 6
               -10 Squats x 4     -10 Squats x 4     -10 Squats x 4     -10 Squats x 4     -10 Squats x 4
               w/25lbs in hand    w/25lbs in hand    w/25lbs in hand    w/25lbs in hand    w/25lbs in hand
               - 125 x (4 puck    - 125 x (4 puck    - 125 x (4 puck    - 125 x (4 puck    - 125 x (4 puck
               shots)             shots)             shots)             shots)             shots)
May week 4     -10 Push Ups x 7   -10 Push Ups x 7   -10 Push Ups x 7   -10 Push Ups x 7   -10 Push Ups x 7
               -10 Squats x 5     -10 Squats x 5     -10 Squats x 5     -10 Squats x 5     -10 Squats x 5
               - 125 x (4 puck    - 125 x (4 puck    - 125 x (4 puck    - 125 x (4 puck    - 125 x (4 puck
               shots)             shots)             shots)             shots)             shots)
                This chart above is based on 12-15 year olds
                   The chart below is for 9-11 year olds
               We don’t recommend dryland for 5-9 year olds.
                We recommend weight room for 15 & older
The chart gradually increases. This program is all about consistency and if you are not
consistent it won’t do anything. Commitment is what it takes to go to another level.
Each daily workout should include 3 quick feet drills at 45 seconds and 5 x 1 min stick
handling drills with a golf ball around pucks set up in 5 different designs. Full Speed!!

 "If it was easy everyone would be doing it"
 "Today's preparation is tomorrow's performance"
 "Anything worth having takes work"
               Jr.Heat Nightly Homework Routine

9-11 Age       Monday                 Tuesday                  Wednesday             Thursday               Friday
April week 1                          -10 push ups x 2                               -10 push ups x 2
                                      -20 situps x 2                                 -20 situps x 2
                                      -Golf ball stick                               -Golf ball stick
                                      handling 10 x 1                                handling 10 x 1
                                      minute.                                        minute.
                                      -3 puck weighted                               -3 puck weighted
                                      shots x 25                                     shots x 25
                                      -2 feet over and back                          -2 feet over and
                                      frwrd over a stick                             back frwrd over a
                                      30sec                                          stick 30sec
                                      -2 feet slalom side to                         -2 feet slalom side
                                      side over a stick 30                           to side over a stick
                                      sec                                            30 sec
                                      -1 leg each side to                            -1 leg each side to
                                      side over a stick 30                           side over a stick 30
                                      sec.                                           sec.

April week 2                          Repeat Week 1                                  Repeat Week 1
April week 3                          Repeat Week 1                                  Repeat Week 1
April Week 4   -10 push ups x 3                                -10 push ups x 3                             -10 push ups x 3
               -20 situps x 3                                  -20 situps x 3                               -20 situps x 3
               -Golf ball stick                                -Golf ball stick                             -Golf ball stick
               handling 10 x 1                                 handling 10 x 1                              handling 10 x 1
               minute.                                         minute.                                      minute.
               -4 puck weighted                                -4 puck weighted                             -4 puck weighted
               shots x 25                                      shots x 25                                   shots x 25
               -2 feet over and                                -Sprint full speed                           -2 feet over and
               back frwrd over a                               5 x 10 yards                                 back frwrd over a
               stick 45sec                                     4 x 20 yards                                 stick 45sec
               -2 feet slalom side                             3 x 30 yards                                 -2 feet slalom side
               to side over a stick                            2 x 50 yards                                 to side over a stick
               45 sec                                                                                       45 sec
               -1 leg each side to                                                                          -1 leg each side to
               side over a stick                                                                            side over a stick 45
               45 sec.                                                                                      sec.
May Week 1     Repeat Week 4                                   Repeat Week 4                                Repeat Week 4
May week 2     Repeat Week 4                                   Repeat Week 4                                Repeat Week 4
May Week 3     -10 push ups x 4                                -10 push ups x 4                             -10 push ups x 4
               -Core Hold x 1                                  -Core Hold x 1 min                           -Core Hold x 1 min
               min x 2                                         x2                                           x2
               -Golf ball stick                                -Golf ball stick                             -Golf ball stick
               handling 10 x 1                                 handling 10 x 1                              handling 10 x 1
               minute.                                         minute.                                      minute.
               -4 puck weighted                                -4 puck weighted                             -4 puck weighted
               shots x 25                                      shots x 25                                   shots x 25
               --Sprint full speed                             --Sprint full speed                          --Sprint full speed
               5 x 10 yards                                    5 x 10 yards                                 5 x 10 yards
               4 x 20 yards                                    4 x 20 yards                                 4 x 20 yards
               3 x 30 yards                                    3 x 30 yards                                 3 x 30 yards
               2 x 50 yards                                    2 x 50 yards                                 2 x 50 yards
                                                               1x 100 yards                                 1 x 100 yards
May week 4     Repeat Week 3                                   Repeat Week 3                                Repeat Week 3

								
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