I need a Workout for a D-man

[L i LaXbOy11]

I am 13 years old and i need a workout plan including weights and running. I dont have too much endurance but i am pretty fast. Thank you

[3rdPersonPlural]

Run. Run with your stick and a ball. Run hills and stadiums and go up and down facing in every direction. Always with your stick and a ball.

Try to spend half your time running with the stick offhand.

Ask any coach if he'd rather have a defender who's as fast going sideways as most attackmen are going foreward or a defender who can lift a house, and every one will tell you he'd want the former. Do weights for your own reasons, but wheels are the crucial part of an all star defender.

[kage]

and body position...

[The Playmaker]

since no one told you some lifts, i will tell you what i do. it works for me, but i am a little older, have access to a nice weight room, and probably a little smaller.

Do different amount of lifts in 4 week intervals

Week One-
Upper Body/Shoulders:3x10
Lower Body/Back:3x5

Week Two-
UB/S:5x5
LB/B:3x3

Week Three-
UB/S:5-4-3-2-1
LB/B:5-4-3-2-1

Week Four-
UB/S:10-8-6
LB/B:4-4-2

Lifts

Monday (UB/S)
-Bench Press
-Close Grip Bench
-Push Press
-Military Press

Tuesday (LB/B)
-Lunges
-Shrugs
-Squats
-Hang Cleans

Thursday (combo)
-Towl Bench
-Front Squat
-Power Clean
-Straight Leg Dead Lift
__________________________________________________ ____________
Running Days

Wednesday
-2 miles of Farklet
-15 minutes Abs workout
-Lateral Movement Speed

Friday or Saturday or Sunday
-Run with stick
-Speed Ladder
-Dot Drill (pm me and I will show you it)



PM me with any questions and I will be happy to help you.

[The Playmaker]

here is an explination of the dot drill


http://www.mnsd.k12.wi.us/staff/mnitka/dotdrill/images/dots.gif


1. Up and Back:
* Start a t one end with feet on A and B.
* Now jump quickly to C; with both feet then to D and E.
* Now come back the same way.
* Repeat 5 more times.
2. Right Foot :
* Your feet from Up-and-Back should be on dots A and 8. Now go to dot C with your right foot
* Now go in order: Dot A - C - D - E - C - B - A
* Repeat 5 more times.
3. Left Foot:
* You will end the Right Foot drill on Dot A. Now go to Dot C with your left foot.
* Now go in order: Dot D - E - C - B - A
* Repeat 5 more times.
4. Both Feet:
* You will end the Left Foot drill on Dot A. Now go to C with both feet.
* Now go in order with both feet: Dot D - E - C - B - A
* Repeat 5 more times.
5. Turn Around:
* You will end the Both Feet drill on Dot B. Now go to C with both feet.
* Now go to dots D and E with both feet as in the Up-and-Back (Drill #1)
* Now quickly jump and turn 180" and face the other way. You should still be on Dots D and E.
* Hit C with both feet and then A and B with feet split.
* Now turn quickly again with a 180" spin with your feet still on A and B.

[franks2089]

Look at the link I posted in the summer workout program.