Keep working out between games. You know the exercises: Legs-Sumo Squats (20 or 25 advanced-2 to 3 sets), Jump Sumos (20-2 sets), 3 Way Lunges (24/leg 48 total 2 sets). Upper body-Push ups 5-25 vary hand positioning, standard (25), military(15-20), diamond(5-10) and wide(15-20). For less reps hold for 5 seconds at the bottom of the push up...advanced feet on bench/chair. Chair dips (25-30), to increase load hold at the bottom of the dip for 3-5 seconds. You can also hold one leg in the air for the last 5 or 10, alternate leg on second set.
Cardio-Jumping Jacks 1:00 min, 30 Mountain Climbers, Jump Rope (if you have room) 150-225, Burpees 20...if you have access to elliptical trainer, treadmill, bike...add 15-25 mins.
Core-Crunches 30-40(2 sets), Full Body Plank 1:30-2:30 (2 sets). Side Plank :45 to 1:15 both sides.
The above exercises should not be done on game day, two days before would be okay. Selected exercises can also be done after a game or practice. The entire system is based on the Cardio X Training L.U.C.C. concept: Legs, Upper Body, Cardio and Core. You should do two to three of one area (Legs, Upper Body...) then rotate to the next area. The system is based on focusing hard on one area, then giving that area time to recover.
Just because you don't have the time to do all of it, do some of the exercises. It's up to you. Some players will be playing AA next year, others set their site on AAA hockey. There are many players and teams not doing any sort of Dryland, you have a huge advantage. The harder you work, the better your results. Not just in hockey, but at school (be a gym class hero), other sports, and your confidence level will be through the roof. If it were that easy everyone would be doing it. Aim high, work hard, play as a team and have fun! Go Fish Go!
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