We began the warm-up as a team with 7 minutes of work on the Quick Foot Ladder from Speed City and a five minute stretching routine. The fellas were sweating and ready for the REAL work to begin. We started with 12 reps of manual resistance neck flexion and extension. The boys have been taught how to provide manual resistance and how to lift with manual resistance. Both of these movements are done slowly while lying on an exercise bench.
Muscular failure is the goal, with perfect form and spotting technique.
After the neck work we completed 2 sets of twenty reps on the seated dumbbell shoulder shrug. A priority misplaced on developing the neck and trapezius musculature because of the violent collisions in the sport of hockey. After the neck and trap work the team split into two, half to do the upper body portion of the workout and half to do the lower body portion of the workout. They were required to complete each half of the workout in 15 minutes before we switched. Each hockey player is paired with one partner and it is the partner's job to ensure proper form and intensity on each set, with a lot of positive reinforcement given by the strength coach.