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132
Workout

Pumping coordination

~55 min.
~660 kcal
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“Coordination of coordination” is a specialized training program for hockey players, developed with an emphasis on improving coordination of movements and accuracy in game situations. The exercises include combined elements that require accurate and coordinated movements, which contributes to the development of the agility and harmony of your actions on ice. Join this training to make your game more accurate, confident and controlled.

Main exercises
Round 1
Tilted march
4
Level: 1
12
Pistol - Side lunge in balance
6
Level: 2
6
Hip drop
3
Level: 3
R1
10
Hip drop
3
Level: 3
R2
10
Butterfly - Squat
8
Level: 3
10
Squats with external rotation
6
Level: 1
12
Swimmer start
7
Level: 2
R1
10
Swimmer start
7
Level: 2
R2
10
Round 2
Tilted march
4
Level: 1
12
Pistol - Side lunge in balance
6
Level: 2
6
Hip drop
3
Level: 3
R1
10
Hip drop
3
Level: 3
R2
10
Butterfly - Squat
8
Level: 3
10
Squats with external rotation
6
Level: 1
12
Swimmer start
7
Level: 2
R1
10
Swimmer start
7
Level: 2
R2
10
Round 3
Tilted march
4
Level: 1
12
Pistol - Side lunge in balance
6
Level: 2
6
Hip drop
3
Level: 3
R1
10
Hip drop
3
Level: 3
R2
10
Butterfly - Squat
8
Level: 3
10
Squats with external rotation
6
Level: 1
12
Swimmer start
7
Level: 2
R1
10
Swimmer start
7
Level: 2
R2
10
Cool down
Sumo squat
1
Level: 2
10
Forward fold
1
Level: 1
10 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Hammock - Dolphin
1
Level: 2
5
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Y Stretch
1
Level: 1
8 sec.
Lower back stretch
1
Level: 1
10 sec.

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