I just sent out 102 sets of fitness testing results to all of the elite girls hockey players that I tested at the Prospects tournament a few weeks back. Not only did I give them their scores – I ranked them relative to all the other players I tested on the weekend and showed them the benchmarks for elite women’s hockey players on the tests. For example, the average standing long jump score at the tournament was 1.9m – which is pretty good for high school aged players. But the average at the senior women’s national team level is closer to 2.5m – which is a huge jump from 1.9m! I don’t expect these young players to jump another 60cm by the end of the summer (although that would be nice). So what is a reasonable increase in your off-ice fitness testing scores over the course of a 12 week period?
If you are looking to take your game to the next level this summer, here are some performance goals that you should shoot for on the four off-ice fitness tests that I showed you a few weeks back. (here’s the testing video in case you missed it the first time around).
1. Standing long jump: Increase your jump distance by at least 15 centimeters on two legs, and make sure your single leg jumps are at least 80% of your double leg distance.
2. Crossover Agility: Increase your number of passes from cone to cone by at least 1.5.
3. Push-ups: Increase your push-up total by at least 10 push-ups.
4. Shuttle Run: Decrease your running time on each shuttle run by at least 5 seconds.
Going from your current testing scores to the senior national team performance level in the next 3 months would be awesome, but might not be achievable in that short period of time. Keep in mind that the women on the national team have all been training (and testing) seriously on and off the ice for at least 10 years, which gives them a huge advantage over players who are testing for the first time.
You can definitely achieve the off-ice performance goals described above within a 12 week training period.
If you have the right plan in place to get you there.
With only 12 weeks left until the puck drops on next season, you haven’t got any more time to waste if you want to take your game to the next level.
Click here to get started with the Total Female Hockey Complete Training System today and make sure that you stand out and get noticed in September.
Keep Working Hard & Dreaming BIG.
~ Coach Kim