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Day 1 - Getting Started

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Each day for four weeks, there will be a short assignment and daily training for you to do to prepare for the upcoming season. These assignments are mandatory for all players and coaches. Parents are also encouraged to participate and assist where necessary.

How It Will Work

PLEASE READ THIS ENTIRE POST CAREFULLY

Each day there will be a new topic posted here with a short assignment, quiz or discussion point for all players to complete. These assignments are mandatory for players and should be completed each day. The assignments build on each other, so please don’t fall behind. Your progress will be tracked.

There will also be a short workout posted here. You will be expected to complete this workout every day or something similar. We’ll discuss how to substitute workouts on another day. Rest and fun days will be included in the workout schedule. Initially, these workouts will be very simple. As we work through the training camp and into the season, they will become progressively more challenging.

There also will be in-person team dryland training sessions as well as on-ice sessions.

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IMPORTANT: If you are playing other sports, or are doing a different workout at school or with a trainer, it is okay to substitute on any given day. It is still important to complete the specific tasks like cardio, stickhandling and shooting each day that it is scheduled. However, it is okay to move it to another day of the week when you aren’t quite as busy. Even when you’re on vacation, you should still be trying to find time to get in your workout.

We’ll be covering a lot!

Here is just a sampling of what we’re going to cover.

The Secrets of Success

The importance of a positive attitude
Developing the ability to highly energized and motivated when it matters most
Making it FUN!

The Process – Developing Your Success Game Plan

Setting goals – Outcome vs. Process goals
The secret to continual improvement
How to develop the habits that ensure your success

Setting Your Priorities

School comes first! You can’t be a student athlete without being a good student.
Family and friends
Other sports and hobbies
Finding a higher purpose

Hockey Skills, Tactics and Strategies

The skills that differentiate elite players
Lot’s of new and cool stuff here

Team Systems

LOTS to come here…
Power Play and Penalty Kill
Defensive Play
Offensive Play
Breakouts
Zone Entries
NZ Play
… and MUCH, MUCH more …

Off-Ice Training

The most important exercises
Leveling up – How to continually be challenging yourself
Improving speed, strength and power
The importance of cardio
Testing yourself – RBC Training Ground

Developing Your Skills

The secrets to scoring more goals
Developing deception and misdirection in your stickhandling
Adding power to your shooting
Developing a quick release
Taking it from dryland to the ice

The 7 Commandments of Nutrition for Athletes

The importance of nutrition
What to eat for breakfast, lunch, dinner and snacks
Pre- and post- and in-game meals and nutrition

Hydration

What to drink and what not to drink
When to drink

Sleep, Rest and Recovery

Why consistent sleep is so important
The secrets to getting a good night’s sleep
Rest and recovery

Injury prevention and recovery

How to avoid injuries
The difference between aches and pains and real injuries
Modifying your training when injured

Mental Preparation

Building mental resilience
Changing the channel
Staying focused

Preparing for Your Future

How to choose a school and hockey program
Contacting coaches
Preparing your Athletic Profile

Finding time for everything

First things first!
Managing your schedule

It’s going to be a ton of fun. Tomorrow we’ll dive right in.

Today’s Assignment:

Today, we’ll just be taking care of administrative details. Please share this list with your parents… they should be able to access all of these things as well.

Make sure that you are able to get into the team WhatsApp group. I’ll be posting information into this group daily for the entire season.
Complete today’s workout (see below).
Please post a thumbs up in the team WhatsApp group for EACH of the points above. Hopefully, you’ll have 👍👍. If not, please let me know what you are having trouble with so that we can get it corrected.

Today’s Workout:

Complete a 30-minute Tempo Run. Be sure to read the instructions below.

🏃🏻‍♀️How to do a Tempo Run

Time Required: 30 minutes

If you’re short on time, it’s okay to do 10, 15 or 20 minutes with a shorter warm-up and cool-down.

On-Ice: 6pm-7:30pm at Morgan Firestone A

Due to the early start, there will be no team warm-up prior to practice. Please be ready to go on the ice when the Zamboni goes Team warm-up will start at 8pm. Please be ready to go at the rink by then.