I have to admit - I was one of those female hockey players who actually liked fitness testing. Although I didn’t exactly enjoy the entire (painful) process, it was great to know where I stood relative to my last test and see how I measured up against my teammates and my competition.
Today was a fitness testing day for me. I will be testing every month between now and the start of my season, and after traveling for most of January, I was a little nervous that I wouldn’t perform my best. Everything went well and now I know exactly where I stand and what my BIG goal is for the next month - to increase my performance by 5% in my next test. So how am I going to get there?
My BIG goal for the next 4 weeks is to increase my fitness testing performance by 5%.
My goal for this week is to do everything I can in terms of nutrition and training to ensure that I recover well from my workouts.
Here are my 3 action steps for the week:
1) I will drink 4L of water per day. I am used to drinking a lot of water, so this isn’t a stretch for me at all. I know I haven’t been drinking enough in the last 2 weeks, so I am going to make sure that I stay hydrated all week.
2) I will stretch for at least 10 minutes every night, focusing on the hips, hamstrings, quads and lower back. I have been doing this pretty consistently, but I am really going to focus on these 4 areas this week.
3) I will make sure that I get a complete warm-up and cool-down in at every workout this week. Sometimes I skimp on these when I don’t give myself enough time for my training session. This week I will make the time to do prepare and recover properly.
Now it’s your turn.
What’s your BIG goal for Week 3 of the Total Female Hockey Contest?
What action steps are you going to take to get there?
Share your weekly goal and 3 action steps below and then get to work on achieving them.
~ Coach Kim
PS - Don’t underestimate the power of putting your goals down on paper. Thinking about what you want to achieve is one thing, but writing it down will make your commitment and focus even stronger.
Hey Kim,
I’m continuing my steps from last week and adding on a few.
1) I want to make better and faster decisions with the puck, my practice tomorrow I will focus on keeping my head up and being aware of my teammates, I have a game Saturday and Sunday and hopefully my practice will help us win.
2) I want to work on controlling the puck when I have it and being able to move around other players, at my practice I will try new moves and see what works, the ones that don’t work I will continue to practice them.
3) I want to stretch every night for ten minutes at least, and in the morning for at least 5 before school.
Wish me luck, and good luck to everyone else!
Hi everybody,
Since I feel that I didn’t completely achieve my goal last week, I want to repeat my goal for this week - to get better at getting the puck - but I am going to modify my action steps.
1. To focus on my weekly goal before I go out onto the ice. I also need to refocus before every drill.
2. I need to get better at forechecking. Skate hard to the puck. Stop slowing down as I approach the player with the puck.
3. Work on using my body along the boards to block the puck.
Have a good week.
Riley
Great job setting really specific goals!
Jessie - Keep practicing those new moves. Even if they don’t work in practice, keep at it. Remember that hockey is a game of mistakes and having as many moves as possible will allow you to capitalize on other people’s mistakes.
Riley - Great point about forechecking. I see far too many girls slowing down right before they get to the puck carrier. The harder you skate at them, the better the chance they will turnover the puck. Just don’t hit them.
Stay focused and work hard this week and I look forward to hearing your success stories on Sunday.
Work Hard. Dream BIG.
~ Coach Kim
This weeks goal is going to be to work on my upper and core strength since my semester is over i no longer have weight training/running class any more. I will also work on being more focused on and off the ice.
Actions:
1. I will do exercises specific to my core and upper body. eg,plank, side plank, push ups, etc.
2. I will try to always stay focused on the task at hand and do it to the best of my ability. Eg) practices, when skating skate hard. When working out, dont cheat myself.
3. I will also continue my goals from last week off streching every night for 15 mins.
Andrea
Great job setting your weekly goals Andrea. I like the idea of “not cheating yourself”. That is such a great point, because I think a lot of players forget that they are training to make themselves better, instead of trying to please someone else. Keep staying focused on getting a little bit better every day.
~ Coach Kim