Summation Sport Science

http://albertagolf.org/article/the-benefits-of-being-a-multi-sport-athlete

The benefits of being a multi-sport athlete – Alberta Golf If you want your child to become a professional golfer, figure skater, or other high-performance athlete, when should they specialize in that one sport?

Football Season? Yes Please

Here's a small sample of a plan you need to get to the next level

Power and Strength Day: Push

Your workout will be broken up into to push routine and a pull routine. This will cover all your bases and prevent overlap. You'll start with two power exercises and then move into strength training. Choose weights that only allow you to meet the repetitions goals.

Push Program
Push Press- 4-5 sets, 3-5 repetitions
Split Jerk- 4-5 sets, 3-5 repetitions
Barbell Lunges- 4 sets 10-12 repetitions
Single Arm Cable Push- 4 sets 8-10 repetitions each arm

Leg Extension - 4 sets 12-15 repetitions
Barbell Step ups- 4 sets 8-10 repetitions each leg
(Superset)

Weighted Dips- 4 sets 10 -12 repetitions
Russian Twist- 4 sets 10-12 repetitions each side
(Superset)

Hockey Players Need to Contact Us!

Exercises that will help strengthen the right muscles for any hockey player:

1. Lunges
Stand with one foot in front of the other, so that the back foot lifts onto the toe. Keeping the feet, knees and hips facing forward, lower the back knee so that it almost touches the ground. With most of your weight on your front foot, push back up to the starting position.
(repeat for 10-15 reps each side)

2. Push ups
Lie face down and place your hands flat on the ground next to your chest with your elbows bent. With your legs and back straight in a line, push yourself up onto your toes and hands by straightening your arms. Lower back down so that the chest almost touches the ground and push back up. If this is too difficult, perform them on your knees first.
(repeat for 10-15reps)

3. Band Rows
Loop an exercise band around a post or sturdy object. Grab each end of the band and walk back until the band tightens. Stand with your feet shoulder width apart, knees slightly bent for balance, and back straight. Pull both elbows back past your ribs, squeezing the shoulder blades together.
(repeat for 10-15 reps)

4. Plank Hold
Lying on your stomach, position both elbows underneath the shoulders, with your arms bent out in front. Keeping your legs and back straight, push up onto your toes and elbows, so that your body lifts off the ground. Hold this position, keeping your head up and core muscles tight!
(1min=average, 2min=very good, 3min=excellent)

5. Squats
Stand with feet shoulder width apart. Keeping your head up and shoulders back, bend at the hips and knees, as though you were sitting onto a chair. Lower until your thighs are about parallel to the ground and push back up to the starting position.
(repeat for 10-15 reps)