Off Ice Training Plan for Beginners

1. Stretching - every day (I'm NOT kidding!!) (Karate/yoga class counts as a day)
   1. Hamstrings: straddle, hands to floor, foot in hand overhead (Kwan spin)
   2. Quadriceps: front full lunge (hip flexor-knee down), heel to rear end
   3. Calves: lean-to-wall (bent knee & straight knee)
   4. Torso: trunk twists, side leans
   5. Lower back: cat/cow
   6. Abdominals: bridge/backbend, cobra
       
2. Interval training/Jump drills (anaerobic training) 1x per week
   * (Off-ice jump class counts as 1 day)
   * 1.5 minutes hard, 1 minute rest for 6 cycles, (20 minutes continuous activity to elevate heart rate to 85-95% Max HR). Alternate first and second sets.
    

   First Set	# to do
   Air turns 2 feet to 2 feet .5 revolution	10
   Air turns 2 feet to 2 feet 1 revolution	10
   Click Waltz	5
   Second Set
   1 foot axel takeoff/land on same foot	5 in a row
   Cross foot checkouts	10
   Waltz jumps for height	5

   3. Strengthening - 2x per week

   Description	Goal
   Crunches	1 set of 10
   Bicycle Crunches	1 set of 20
   Push Ups (start on toes, go to knees)	1 set of 5
   Walking Lunges	1 set of 20
   Sit Spin Drill	3 each foot
   Camel Drill	3 each foot
   Cobra Lifts	1 set of 10
   Chair Dips	1 set of 10
   Squats	1 set of 10

   4. Balance - every day, work to using balance block (1st flat side down then round side down)

   Spiral from 2 feet: very slowly, lift free leg keeping it straight, as high as you can. Hold in spiral position for 30 seconds.

Flexibility - Stretching
Do every day; Work up to holding each stretch 2 minutes per leg, don't bounce. Hold cobra 30 seconds and work up to one minute.

• Hamstrings (foot on table/couch, keep knee straight, bend from waist and don't hunch shoulders. Bring chin to knee)
• Quadriceps (same hand grabs same ankle, keep knee in, pull knee up as your stretch gets easier
• Calves - (hands on wall, push heel into ground with leg straight then bend knee for different stretch)
• Cobra (lie on stomach, put hands on floor under shoulders, push shoulders up to arch back, look back over your head)

Abdominal Strength - Crunches

• Feet on floor, hands on opposite shoulders, lift shoulders off floor
• Start with 10 and add 2 per day until you get to 40
• Can be done every day, don't increase # done if muscles are sore the next day

Upper Arm Strength - Push Ups

• Start at 5; Work to 10 or more
• Start on knees; keep hips pushed toward floor/back straight, bend elbows until your chest or stomach hits the floor. It's better to do fewer in correct form than more with less than full elbow bend
• Do every other day

Lower Back Strength - Cobra Lifts

• Start at 5 and work to 10 or more
• Lie on stomach with hands down to hips or on small of back; use lower back muscles to lift your shoulders off the ground as high as possible; hold for 2 seconds, lower
• Do every other day

Full Revolution Jump Drill - 20

• Land on both feet until you get the hang of it
• Jump off both feet, spin counterclockwise or clockwise 180 degrees, land on 2 feet, hold for 3 sec
• Pull arms into chest after you are in the air (jump then rotate)
• Concentrate on spring/height of jump, posture, feel the up/down motion
• Do every day