Calisthenics are a form of exercise consisting of a variety of exercises, often rhythmical movements, generally without using equipment or apparatus. They are ideal to do in an outdoor environment. They are intended to increase body strength and flexibility with movements such as bending, jumping, swinging, twisting or kicking, using only one’s body weight for resistance. They are usually conducted in concert with stretches. When performed vigorously and with variety, Calisthenics can benefit both muscular and cardiovascular fitness addition to improving psychomotor skills such as balance, agility and coordination. This makes it an ideal fitness regime for hockey players wanting to do a little more than club training or do a general workout in the off season.
The following calisthenics are ideal hockey specific calisthenics.
Plank
Purpose: Abs, Shoulders, lower back
Bodyweight Squat
Purpose: Quads, Gluts, Hamstrings
Jump Rope
Purpose: cardiovascular
Slalom Jump
Purpose: Plyometrics – calves,quads, glutes, hamstrings
3 Way Lunge
Purpose: Plyometrics- quads, shoulders,calves, glutes, hamstrings, hip flexors, outer thighs
Mountain Climber
Cardiovascular – abs, chest, claves, triceps, lower back, hamstrings, hip flexors
Source: various
