1. JEB In Season Team Training

2. Once a week for 10-20 weeks to compliment the JEB on ice schedule Focused on the off ice conditioning for the teams to allow the coaches to be able to focus more on systems and team play Each week the teams utilized Athletic Republic – Germain Arena’s three period training regimen The Hockey Treadmill was used every week in addition to both Plyometric and Strength Training Pre-Testing at the onset of the training Post-Testing at the conclusion of the program Testing Consisted of: –Performance Testing –Strength Testing –Conditioning Testing JEB In Season Team Training

3. Team Training Layout Followed AR – Germain’s Three Period format Hockey Treadmill – used every week Additional Components:  Plyometrics / Plyo Boxes  Balance  Speed Ladder/Agility Rings  Upper Body Strength  Lower Body Strength  Core Strength  Explosive Movements

4. Testing Descriptions Broad Jump The broad jump is an explosive test of the lower body. We instruct the athlete on the form we are looking for then ask them to stand with toes behind a set line. From there they proceed to jump out as far as possible from a stand still. We take the measurement based on where their heels land on the tape measure. Endurance Hurdle The endurance hurdle is a direct correlation to an athletes stamina and lower body endurance. Each athlete will perform as many consecutive jumps over a 12’ hurdle for 20sec. Technique is important during this test as every jump will measure the given athletes plyometric effect. We will count repetitions and be able to gauge overall performance based upon number of jumps completed and how much time the athlete spends with his/her feet touching the floor. Push-ups Push-ups are another test we use to measure upper body musculoskeletal strength. The athletes are given 30 seconds to do as many push-ups as possible while keeping proper form. A maximum push- up test is a good test to track how an athletes upper body strength progresses. Due to the physicality of hockey, having a strong upper body is crucial for attacking the puck carrier or fending off an attacker. Sit-ups Sit-ups are a standard test for almost all sports. We give the athlete 30 seconds to complete as many sit-ups as possible. We instruct them before the start of the test the proper form we want to see and only count the repetitions completed using the proper form. Core strength is important to the game of hockey in that the power and strength needed for shooting, passing, stickhandling, and checking all derive from the core.

5. Testing Descriptions (Cont.) Pull-Ups (Max Reps) The pull-up test is a valuable tool for assessing physical fitness and predicting athletic performance. This test is an indicator of upper body strength and muscular endurance. The pull-up test serves as such a valuable testing tool to predict upper body strength as it pertains to sport because it requires the athletes to lift and manipulate and control his/her own body weight. Cunningham Faulkner (Max Time) The Cunningham Faulkner is a test performed on a running treadmill and is designed to measure an athlete’s anaerobic capacity. For this test the treadmill is set at a speed of 8 mph, and at an elevation of 20 degrees. The tester times the athletes as they attempt to run as long as they can at the prescribed speed and elevation. The test usually ranges in duration from 10 to 45 seconds, a great indicator of an athlete’s anaerobic capacity. This test is an ideal indicator of on-ice conditioning levels as the typical hockey shift should last between 30 to 45 seconds. Lateral Box Hop The lateral box hop test is a hockey specific measurement of agility and lower body leg power. This plyometric test is 20 seconds in duration and requires the athlete to hop laterally across a plyometric box in a movement pattern that mimics a skating stride. This test is useful because it engages many of the same muscle groups as skating; therefore athletes that test well on this can expect to see these results transfer to their on – ice performance.

6. Performance Testing Results JEB Broad Jump Averages ( INCHES )

7. Performance Testing Results Endurance Hurdle (20sec)

8. Performance Testing Results JEB Push-Up Averages (30sec)

9. Performance Testing Results JEB Sit-Up Averages (30sec)

10. Performance Testing Results JEB Lateral Box Hops Averages (20sec)

11. Performance Testing Results JEB Pull-Up Averages

12. Performance Testing Results JEB Cunningham and Faulkner

13. AR - Germain would like to commend the 2011-2012 JEB hockey players for their hard work and dedication. We wish you the very best both on and off the ice. Best in Training, Jake Laime Nick Westcott Tad O’Had Todd Pococke Matt Alexander