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Exercising Programs

Basic Training for Athletes should start with a Well Rounded Fitness Program
       All athletes need to practice in order to perform well.  Efficient training programs vary according to the individual's age, existing physical  condition, and mental committment. There are generic exercise programs and there are those that are spcifically tailored for a sport.

       A well rounded fitness program uses a wide variety of exercises that target different parts of the body that must be carefully balanced to benefit every part of the core body and its extremities. The totality of the exercises, when performed in sequences of different intensity levels and durations constitute a fitness program.

Fitness training: Elements of a well-rounded routine
       Fitness training balances five elements of good health. Make sure your routine includes the following training components.
  • Aerobic fitness, also known as cardio or endurance activity, is the cornerstone of most fitness training programs. Aerobic exercise causes you to breathe faster and more deeply, which maximizes the amount of oxygen in your blood.
  • Muscular fitness is another key component of a fitness training program. Strength training at least twice a week can help you increase bone strength and muscular fitness. It helps maintain muscle mass during a weight-loss program.
  • Core Body - the muscles in your abdomen, lower back and pelvis — help protect your back and connect upper and lower body movements. Core strength is a key element of a well-rounded fitness training program.
  • Balance Training is especially important as we age, but should included in everyone's routine exercises to maintain or improve balance.
  • Flexibility is an important part of physical fitness. Some types of physical activity, such as dancing, require more flexibility than others. Stretching exercises are effective in increasing flexibility, and thereby can allow people to more easily do activities that require greater flexibility.
Source - Mayo Clinic staff

       Achieving compliance to a training schedule depends on how well the trainer varys the workouts and skill drills to prevent burnout and boredom that preclude developing new levels of performance.

The Following Articles are Recommended to Review:

Basic Training for Athletes
Endurance Training
Cross Training Basics
Interval Training Basics
Plyometric Exercise Basics
Explosive Exercise Training
Circuit Training
Speed Training
Achieve a Personal Best
Peak for Races or Events
Body Weight Workout | No Equipment
Injury Prevention Routines | Exercises
Sports-Specific Training
The Top 10 Tips for All Athletes
Shuttle Runs Build Endurance
30 Second Sprints Improve Performance
How to Train Like an Olympian
Common Exercise Mistakes
Navy SEALs Workout
Best Bodyweight Exercises
Stair Running Workouts
Beyond Basic Training
Youth Sports | Fitness
Injury Rehab Routines | Exercises

Source - Sports Medicine

Recommended Reading:
  • ACSM | Fact Sheets Often associated with training programs for advanced athletes, such training variety is also critical for the individual who is embarking on a lifetime exercise
Summer Workshops
On Ice

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Exercising ranges from general fitness & Wellness programs to specialized elite sports programs
      Off-Ice Exercise Workshops provide skaters with a working knowledge of approved exercises that can be used to assist in the development of spins, jumps, and various connecting turns and movements. 

      Parents should be aware that improper Off-Ice training techniques can encourage skaters to develop muscle groups that work against the quick muscle response reflex necessary to spring from the ice and achieve the height necessary to successful complete clean multi-rotation jumps.

      Parents and skaters should not attempt to achieve a state of hyper extended flexibility in spirals, camel spins, splits, and layback spins unless they work with an individual who is certified and is using the Strength Conditioning and Injury Prevention Training Manual by Kat Arbour who developed the USFS Basic Skills Exercise Program.

      PDF Warm Up Exercises Line, Side Step, Lunge. Image excerpts from “Strength Conditioning & Injury Prevention Training Manual” © Kat Arbour/Ice Dynamics®.  Used with permission.

      The Training Manual discusses the principles of injury prevention as it relates to skating, training methods for off-ice conditioning programs, extensive sample workouts that show how to periodize or change the training program throughout the year to optimally peak during the competition season.

      You can order a full Training Manual priced at $35 plus shipping at:
Phone      267-476-2000
      The following materials provided a background for a program of Off-Ice exercises that help improve On-Ice skills sooner and also help to prevent common strain and sprain type injuries that can take weeks to recover from and may require time off from On-Ice training.
All materials are copy protected. 
The use of the materials for education purposes is allowed providing
credit is given for the source of the materials.


Strength, Conditioning and Injury Prevention for Hockey Authors  Joseph Horrigan and Earl Joseph Kreis  Provides information for hockey players and coaches who want to incorporate a safe and solid program into their routine. This guide contains the most up-to-date information and advice culled from sports medicine's most recognized specialists - from neurosurgeons to dentists to orthopedics.

PDF Off-Ice Conditioning For Youth Hockey Players  Injury Prevention and Performance Enhancement: Dynamic Warm-Up. Presented by: Anthony Donskov, CSCS, NASM-PES.

PDF Bluefield College Football Strength & Conditioning Functional training, core training, injury prevention, and cardiovascular ... that we have implemented as part of our strength and conditioning program. You also watch the demonstration videos.

Conditioning And Injury Prevention Tips - Injury Prevention 13 Injury Prevention and Conditioning Tips tips to make your life smarter, better, faster and wiser. These conditioning and injury prevention tips explain how to do the exercises. Orthopedic therapists leverage strength training, joint mobilizations, heat and cold, and electrical stimulation to support and treat patients suffering injuries or diseases that affect the muscles, bones, ligaments, or tendons.

Skating Workshops

Fitness Training Plans

How fit are you? See how you measure up

Fitness: Create a program that's right for you

Overuse injury: How to prevent training injuries

Fitness: Tips for staying motivated

The following internet links have been gleaned from personal communications
combined with information from public institutions and athletic organizations/
associations that have a web presence with information concerning team and
individual sports programs:
All materials are copy protected. 
The limited use of the materials for education purposes is allowed providing
credit is given for the source of the materials.

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