Advance hour training plans are posted here once they are made available by the coaches
November 29th to December 8th| Date | Program | Comments | Tuesday, November 29
Lead – Sarah
100m track | Warm-up: 5 minutes
- Corner drills – 30 minutes
(buckets, circle drills, etc.)
- Sets of 4 laps – repeat until end
|
Lap 1 – wind up
Lap 2 – very wide building speed
Laps 3 & 4 – hold tight on track | Thursday, December 1
Lead – Joanne
111m track
| Warm-up: 5 minutes
(4, 3, 2, 1) x 2. High effort.
(15 @ 70%, 10 @ 80%, 5 @ 90%) x 2
|
Gloucester 1-Day meet
| Tuesday, December 6
Lead – Sarah
111m track | Warm-up: 5 minutes
Gr. 1: (6,9,12, 9,6). Neg split last 2 laps.
Gr. 2&3 (5,7,9,7,5). Neg split last 2 laps. | | Thursday, December 8
Lead – Grant
100m track | Warm-up: 5 minutes
(Starts + laps) x 3
3 laps neg split x 3
Laps & skills coaches’ choice. | |
November 15 -24
|
Date
|
Program
|
Comments
|
|
Tuesday, November 15
Lead
– Gerry
111m
track
|
Warm-up:
5 minutes
·
Technical
drills for defensive track
·
3
laps x 6. Teams of 3.
·
Gr.1
(9 – 7 – 5) x 2. Progressive sets.
·
Gr.
2&3 (7 – 5 – 3). Progressive sets.
|
Drill
– pass then close the door to avoid being passed back.
3
laps at high speed, lead skater tries to block those attempting to pass.
Rotate position in teams.
|
|
Thursday, November 17
Lead
– Joanne
111m
track
|
Warm-up:
5 minutes
·
(4
person relays: 2 laps each, 4 xchg) x 4
·
Easy
technical laps as time permits
|
Rotate
through positions on team
OC
#2 Newmarket.
|
|
Tuesday, November 22
Lead
– Sarah
111m
track
|
Warm-up:
2 x 5 laps on your own
2 x 2 laps acceleration
2 starts from corner
Starts
·
6
laps x 4 from staggered starts.
·
(2
laps accelerations w/ partner)
|
Coaches
choose groups for staggered starts.
Partner
accels w/ similar speed. Chase down.
|
|
Thursday, November 24
Lead
– Grant
100m
and 111m track
|
Warm-up:
5 minutes
·
(Starts
+ 1 lap) x 4 (2 sets on each track)
·
3
laps x 4 (negative splits) (2 sets on each track)
·
Relays,
moderate speed
|
Lots
of recovery time.
|
November 1-10
|
Date
|
Program
|
Comments
|
|
Tuesday, November 1
Lead
– Sarah
100m
and 111m track
|
Warm-up:
5 minutes
·
Starts
·
500m
races x 2 (1 set on each track)
·
(3-2-1
laps) x 2 (1 set on each track)
·
Review
safe falling
·
Easy
technical laps to finish
|
Dominoes,
½ laps, full laps
Lots
of rest between sets.
|
|
Thursday, November 3
Lead
– Joanne
111m
track
|
Warm-up:
5 minutes
·
Technical
drills for passing
·
(7-5-3)
x 2 @ 70%
·
Starts
and accelerations
|
|
|
Tuesday, November 8
Lead
– Sarah
100m
track
|
Warm-up:
5 minutes
·
Groups
1 & 2: (4 minutes) x 4
·
Group
3: (3 minutes) x 4
|
Skating
in groups, switching lead to practice passing
Even
pace throughout.
|
|
Thursday, November 10
Lead
– Grant
100m
track
|
Warm-up:
5 minutes
·
Pivot
drills 15 minutes
·
(5-4-3)
x 4 @ high effort
|
Kingston Ladder Meet
Lots
of rest between sets.
|
Advanced Training plan for Sept 20-29 Date | Program | Comments | Tuesday, September 20 Lead – Gerry 100m track | Warm-up: 5 minutes 3 minutes x 5 *done as points race format | Give 2 lap warning, 1 lap warning, etc. Discuss different tactics and plans. | Thursday, September 22 Lead – Joanne 111m track | Warm-up: 5 minutes Starts 10 – 15 minutes Group 1: (9, 7, 5) x 2 Group 2&3: (7, 5, 3) x 2 *accels on laps 3 and 7 | Working on how to build speed in a race / adjust your track. If time, do a 3rd set. | Tuesday, September 27 Lead – Sarah 111m track | Warm-up: 5 minutes Pursuits: 1 lap x 2 Gr.1 (25, 15, 10) Gr. 2&3 (20, 10, 5) | Ottawa Meet this weekend – training meet. *pursuit common errors #1 looking across ice, #2 settling in after 1st corner and slowing acceleration. | Thursday, September 29 Lead – Grant 100m track | Warm-up: 5 minutes Pair pushes length of ice x 4 Pair slingshot length of ice x 4 Pair relay: Groups 1 (4 x 4 laps each person) x 2 Group 2&3 (4 x 3 laps each person) x 2 Team relay: Groups 1 (6 x 2 laps each person) x 2 Group 2&3 (4 x 2 laps each person) x 2 | Introducing relays to keep up the volume. Pair relay is 2 people of similar speed. Team relay is 3-4 people similar speed. Work on proper exchanges, talking to your partner. Alternate practice of the push and slingshot tag-off. |
Date | Program | Tuesday, September 6th Lead – Gerry 111m track | Warm-up: 5 minutes Drills for straights – 15 minutes, everyone together Gr. 1: 3 x 12 laps. Easy pace Gr.2&3: 3 x 8 laps Easy pace Drills for straights – 10 minutes, everyone together. Gr. 1: 3 x 12 laps. Easy pace Gr.2&3: 3 x 8 laps Easy pace | Thursday, September 8th Lead – Joanne 100m track | Warm-up: 5 minutes Drills for corners – 15 minutes Gr. 1: 3 x 12 laps. Easy pace Gr.2&3: 3 x 8 laps Easy pace Drills for corners – 10 minutes Gr. 1: 3 x 12 laps. Easy pace Gr.2&3: 3 x 8 laps Easy pace | Tuesday, September 13th Lead – Sarah 111m track | Warm-up: 5 minutes Practice falling. 3x. 2 x 15 laps 2 x 10 laps 2 x 5 laps | Thursday, September 15th Lead – Grant 111m track | Warm-up: 5 minutes Edgework/ Control drills – 10 minutes Gr. 1:6-9-12-9-6 laps Gr. 2&3: 4-7-9-7-4 2 x 10 laps with partner |
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