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3.29.2014

Dryland Training: The 300 Yard Shuttle

Hockey Dryland Training: 300 yard shuttle

NCAA MI HockeyJim Plocki was the University of Michigan Hockey Strength and Conditioning Coach from 1990 to 2013, in that time they won 2 National Championships, 11 Conference Titles, and 9 Tournament Conference Championships. Jim shares with us an off ice test that insures your athletes remain in shape in the off season.

-On a football field place a cone at the goal line and a cone at the 25 yard line.

-The athlete starts standing with his feet behind the goal line and sprints to the 25 yard line. Touching the 25 yard line with one foot he returns to the goal line and touches it.

-The drill is repeated 5 more times for a total of 300 yards or 6 reps.

 -The test should look like this:

-Run shuttle #1 (record time)

-Rest 2:00 minutes

-Run shuttle#2 (record time)

-Rest 2:00 Minutes

-Run shuttle #3 (record time)

Now add all three times together and divide by 3 to get the average time.

 

Goals for this test:

If the athlete weighs under 210 the average time should be under 60.99 seconds.

If the athlete weighs over 210 the average time should be under 62.99 seconds.

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