Use the off-season to try new workouts and keep your legs fresh for the new season

Getting your legs back

By Daimon Dixon

The summer months are still here, but now it’s time to start really gearing up for competition this fall. 

You’ve spent the summer months (hopefully!) lifting and conditioning to prep your body for all of the practices and games to come. But no matter how much you’ve trained, now that you’re getting closer to the season you want to “get your legs back.” 

Getting your legs back means that it’s time to turn up the tempo on your training and start to challenge your body physically even more to shake off summer and get the “rust” out.

Below are some great ways to turn things up tempo and to start “getting your legs back” in time for fall workouts. Follow these guidelines to help to see where you are and where you need to be with the time you have left this summer:

Spin that jump rope

Jumping rope is fantastic because it helps to do two things: build cardio endurance and quick feet.  Try jump rope variations such as jumping for reps, or jumping for time.  Add the use of differently weighted ropes to challenge your strength and cardio endurance at the same time.

Perform mini-sprint tests to gauge where your legs are

Set up a 20-yard distance.  Time yourself sprinting it for one rep.  Take 60 seconds off then repeat, recording your time with every rep for about 8-10 sprints.  Do the same thing 2-3 days later by either adding five yards or cutting down your rest time.  Try to condition your legs to be just as explosive over longer distances with shorter time rest intervals.

Use a weighted vest/jacket

You can start to get the feel of practicing with all of that heavy equipment on by using a weighted vest in your workouts.  Don’t just use it in your sprint/agility workouts, but wear it in the weight room as well.  Start getting used to the feel of it again while in action.

Perform totally body exercises with explosive movement

Combine a total body movement with explosive exercise to start creating strength/conditioning combos.  For example, perform a set of hang cleans with the bar for about eight reps.  Put the bar down and pick up a heavy rope and spin out about 20 jumps.  Whew!  Then repeat for three more sets.

Incorporate quickfeet action drills followed by explosive drills

Perform quickfeet steps through a 10-yard agility ladder.  As soon as you complete it, jump side-to-side over a single 12” hurdle for 8-10 reps.  This way you train your legs to be quick for a moment, then explosive the next.

Call a teammate!

Gauge your progress by calling a teammate and get together with him/her to train.  See where you are compared to them, and use this as a barometer of where you expect to be.  It’s often better to call a teammate that will inspire you to work harder. 

Swim, bike and hike

You’ve been lifting and running all summer, right?  Do something you have not done to your legs like swim, bike or hike a trail.  Train your legs in a different capacity then you’re used to to throw another challege at them.

Think hockey

Think about all the work you have done this summer.  Sit and mentally think about the work that you have put in towards success.  Feel the confidence of knowing not only are you ready for another season, but that your legs will be even better this time around.

Practice starts soon - get those legs back!  

Daimond Dixon is a Sports Performance Trainer that has spent over a decade training athletes in all sports to perform faster, quicker, stronger and more explosive.  He currently trains individual athletes and teams both hands on and Online. You can visit his web site at www.ProPowerTraining.com or his online training center at www.OSPTraining.com.  He can also be reached at PerformanceSport@Hotmail.com

Check out the “Only on the Web” section by clicking here michiganhockeyonline.com for video demonstrations on more off-ice workouts.