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OFF-ICE TRAINING PLAN - INTERMEDIATE
1. Stretching - 10
minutes every day
(I’m NOT kidding!!) (Karate/yoga class counts as a day)
A. Hamstrings: reverse hurdler, straddle,
hands-to-floor, foot in hand overhead (Kwan spin)
B. Quadriceps: side lunge, front full lunge (hip
flexor-knee down), heel to rear end
C. Calves: lean-to-wall (bent knee & straight knee)
D. Torso: trunk twists, side leans
E. Lower back: cat/cow, roll-ups
F. Abdominals: bridge/backbend, cobra
2. Interval
training/Jump drills
(anaerobic training) 2x per week (Off-ice jump
class counts as 1 day) (20 minutes continuous activity
to elevate heart rate to 85-95% Max HR - not able to
converse). Alternate first and second sets (6-10 sets
total)
| First Set |
# to do |
|
air turns: 2 feet to 2
feet, 1.5 revolutions |
10 |
| air turns: 2 feet to 1 foot, 1
rev |
10 |
| click waltz jump |
5 |
| Second Set |
|
| 1 foot waltz jump takeoff/land
on same foot and repeat |
5 in a row |
| cross foot checkouts |
10 |
| cross waltz (jump
& land with ankles crossed) |
5 |
| waltz jumps for height
(focus on getting the knee high) |
5 |
3. Strengthening -
3x per week
| Exercise |
Goal |
| crunches |
3 sets of 10 |
| bicycle crunches |
3 sets of 20 |
| push ups (start on knees, go to
toes) |
3 sets of 20 |
| walking lunges |
3 sets of 20 |
| sit spin drill |
5 each foot |
| camel drill |
5 each foot |
| cobra lifts |
3 sets of 10 |
| chair dips |
3 sets of 10 |
| squats |
3 sets of 10 |
4. Balance - every
day
A. Spiral from 2
feet: very slowly, lift free leg keeping it straight, as
high as you can. Hold in spiral position for 60 seconds.
Repeat on the other foot. Do 3 times each foot each day.
B. Kwan spin:
very slowly, grab under heel with same side hand, lift
over your head and hold for 60 seconds. Repeat on the
other foot. Do 3 times each foot each day.
C. Cross foot
checkouts: quick checkout to landing position and hold
landing position with free leg as high as possible for
60 seconds. Repeat the other foot. Do 3 times each foot
each day.
D. Ballet poses:
pick any 3 and imitate in the mirror.
5. Aerobic
training - 20 minutes minimum, 3x per week
(1 day per week do on same day as Interval)
(Stroking class counts as 1 day)
20 minutes continuous activity to elevate heart
rate to 75-85% Max HR (able to converse). Examples: Jump roping, running, hard stroking, cycling, stairclimber, etc.
7. Stretch again! |
