Fitness and Nutrition plan for a 15 year old hockey player?
hi its a lot to ask but could someone please give me a rough outline plan of what to eat and what to do in the gym?
i go to gym except mondays thursdays wednesdays
thanks
Where to start?
Your basic workout should always include a warm up & cool down… don’t forget this!
For hockey you need to condition both aerobically and anaerobically, so you should alternate which one you’re working on (like every other day).
Some great aerobic exercises are cycling(gym), stairs(gym), running(gym), hiking, rollerblading etc. and you should be doing this at least 30-60min… but you can always go longer 
The absolute BEST anaerobic exercises for hockey players would be plyometrics. This includes lunges (and twists), ladder drills, speed bounds, tuck jumps, split jumps, squat jumps, straight-leg jumps, etc. Other great anaerobic exercises would be sprinting, dot drill(amazing) http://weisstechhockey.com/blog/category/hockey-drills/agility/ , step boxes(gym), and your average weight training(gym) which is still very important.
As for food… all of the things you’ve probably heard before:
— avoid processed foods
— variety of fruits and veggies ("more matters’)
– choose lean protein (fish,turkey, and chicken)
— healthy fats (omega-3) like nuts, seeds, etc
— eat many small meals instead of three big meals
– breakfast!
– spare empty calories (sweets, pop, juice)
– Drink loads of water
– Get in the kitchen! avoid fast food and restaurants
*remember*
Pre-exercise nutrition should be 2-4 hours prior to activity. high-carbs, low in fat&proteins.
Post-exercise nutrition should combine carbs & proteins (ex. a bagel & peanut butter)
Hope it helps… that was alot of typing. Good luck this season!
Beer and shots…and some pretzels
References :
do pushups and situps.. i’m a girl who plays hockey but it helps me a lot. also running on the treadmill. for food, eat as much healthy food as you can. i know it’s hard but it benefits you. also it’s a good idea to drink lots of gatorade and water and stay away from pop, but one ce in while is okay of course. hope this helps!
References :
fruits, vegetables, meat, pasta. work out your legs with lunges
References :
Where to start?
Your basic workout should always include a warm up & cool down… don’t forget this!
For hockey you need to condition both aerobically and anaerobically, so you should alternate which one you’re working on (like every other day).
Some great aerobic exercises are cycling(gym), stairs(gym), running(gym), hiking, rollerblading etc. and you should be doing this at least 30-60min… but you can always go longer
The absolute BEST anaerobic exercises for hockey players would be plyometrics. This includes lunges (and twists), ladder drills, speed bounds, tuck jumps, split jumps, squat jumps, straight-leg jumps, etc. Other great anaerobic exercises would be sprinting, dot drill(amazing) http://weisstechhockey.com/blog/category/hockey-drills/agility/ , step boxes(gym), and your average weight training(gym) which is still very important.
As for food… all of the things you’ve probably heard before:
— avoid processed foods
— variety of fruits and veggies ("more matters’)
– choose lean protein (fish,turkey, and chicken)
— healthy fats (omega-3) like nuts, seeds, etc
— eat many small meals instead of three big meals
– breakfast!
– spare empty calories (sweets, pop, juice)
– Drink loads of water
– Get in the kitchen! avoid fast food and restaurants
*remember*
Pre-exercise nutrition should be 2-4 hours prior to activity. high-carbs, low in fat&proteins.
Post-exercise nutrition should combine carbs & proteins (ex. a bagel & peanut butter)
Hope it helps… that was alot of typing. Good luck this season!
References :
10yrs travel hockey, college coaches, hockey camps, district tourney’s, etc.