29 29.April.2024
30 30.April.2024
1 1.May.2024
2 2.May.2024
3 3.May.2024
4 4.May.2024
5 5.May.2024
6 6.May.2024 ● (1 event)
Category: General 17:30: Atletski stadion OŠ Radovljica
Close 17:30: Atletski stadion OŠ Radovljica
Speed and Agility – demonstrator Tine Klofutar
Warm-Up: Agility ladder and hurdle drills for 10 minutes.Main Session:
Sprint intervals for speed enhancement (8-10 sprints, 40 meters each).
Cone drills for agility and lateral movement (3 sets of 5 drills).
Shuttle runs (4 sets of 5 reps, back and forth)
Parachute sprints ( 6 sprints, 40 meters each)
Shuttle runs (4 sets of 5 reps, back and forth)
Cool Down: Light jogging and dynamic stretching.
7 7.May.2024 ● (1 event)
Category: General 15:00: Atletski stadion OŠ Radovljica
Close 15:00: Atletski stadion OŠ Radovljica
(OPTION 1): Strength and Power – trenerji atletskega kluba Radovljica
Warm-Up: 15 minutes of dynamic stretching and light cardio.Exercises:
Squats (3 sets of 8-12 reps)
Deadlifts (3 sets of 8-12 reps)
Leg Press (3 sets of 10-15 reps)
Calf Raises (3 sets of 15-20 reps)
Plyometric exercises like box jumps and split squats to build explosiveness (3 sets of 8 reps each).
Cool Down: Stretching and foam rolling.
(OPTION 2): Core and Stability
Warm-Up: 10 minutes of core activation exercises.Exercises:
Plank variations (front, side, extended) – hold each for 45-60 seconds
Russian twists (3 sets of 20 reps)
Stability ball exercises (knee tucks, rollouts) – 3 sets of 15 reps
Cool Down: Yoga or Pilates focusing on core and flexibility.
Atletski stadion OŠ Radovljica
8 8.May.2024 ● (1 event)
Category: General Activity of your own choice
Close Activity of your own choice
Engage in an activity of your choice; we recommend team sports such as basketball or soccer. Aim for at least 60 minutes of play. Coordinate among yourselves to decide on a group activity.
9 9.May.2024 ● (1 event)
Category: General 17:30: Atletski stadion OŠ Radovljica
Close 17:30: Atletski stadion OŠ Radovljica
Cardiovascular Endurance: demonstrator TINE KLOFUTAR
Activities:
Long-distance jogging or cycling (45-60 minutes at moderate pace)
High-intensity interval training (HIIT) for 20 minutes (e.g., 30 seconds sprint, 30 seconds rest)
Atletski stadion OŠ Radovljica
10 10.May.2024 ● (1 event)
Category: General 15:00: Atletski stadion OŠ Radovljica
Close 15:00: Atletski stadion OŠ Radovljica
Upper Body Strength: trenerji atletskega kluba Radovljica
Warm-Up: Band pulls and dynamic arm stretches.Main Session:
Bench press (3 sets of 8-12 reps)
Pull-ups or Lat pull-downs (3 sets of 8-12 reps)
Dumbbell shoulder press (3 sets of 10-15 reps)
Bicep curls and tricep extensions (3 sets of 12-15 reps each)
Cool down:
Stretching and foam rolling for the upper body.
Atletski stadion OŠ Radovljica
11 11.May.2024
12 12.May.2024 ● (1 event)
Category: General Individual light training
Close Individual light training
13 13.May.2024 ● (1 event)
Category: General 17:30: Atletski stadion OŠ Radovljica
Close 17:30: Atletski stadion OŠ Radovljica
Speed and Agility – demonstrator Tine Klofutar
Warm-Up: Agility ladder and hurdle drills for 10 minutes.Main Session:
Sprint intervals for speed enhancement (8-10 sprints, 40 meters each).
Cone drills for agility and lateral movement (3 sets of 5 drills).
Shuttle runs (4 sets of 5 reps, back and forth)
Parachute sprints ( 6 sprints, 40 meters each)
Shuttle runs (4 sets of 5 reps, back and forth)
Cool Down: Light jogging and dynamic stretching.
14 14.May.2024 ● (1 event)
Category: General 15:00: Atletski stadion OŠ Radovljica
Close 15:00: Atletski stadion OŠ Radovljica
(OPTION 1): Strength and Power – trenerji atletskega kluba Radovljica
Warm-Up: 15 minutes of dynamic stretching and light cardio.Exercises:
Squats (3 sets of 8-12 reps)
Deadlifts (3 sets of 8-12 reps)
Leg Press (3 sets of 10-15 reps)
Calf Raises (3 sets of 15-20 reps)
Plyometric exercises like box jumps and split squats to build explosiveness (3 sets of 8 reps each).
Cool Down: Stretching and foam rolling.
(OPTION 2): Core and Stability
Warm-Up: 10 minutes of core activation exercises.Exercises:
Plank variations (front, side, extended) – hold each for 45-60 seconds
Russian twists (3 sets of 20 reps)
Stability ball exercises (knee tucks, rollouts) – 3 sets of 15 reps
Cool Down: Yoga or Pilates focusing on core and flexibility.
Atletski stadion OŠ Radovljica
15 15.May.2024 ● (1 event)
Category: General Activity of your own choice
Close Activity of your own choice
Engage in an activity of your choice; we recommend team sports such as basketball or soccer. Aim for at least 60 minutes of play. Coordinate among yourselves to decide on a group activity.
16 16.May.2024 ● (1 event)
Category: General 17:30: Atletski stadion OŠ Radovljica
Close 17:30: Atletski stadion OŠ Radovljica
Cardiovascular Endurance: demonstrator TINE KLOFUTAR
Activities:
Long-distance jogging or cycling (45-60 minutes at moderate pace)
High-intensity interval training (HIIT) for 20 minutes (e.g., 30 seconds sprint, 30 seconds rest)
Atletski stadion OŠ Radovljica
17 17.May.2024 ● (1 event)
Category: General 15:00: Atletski stadion OŠ Radovljica
Close 15:00: Atletski stadion OŠ Radovljica
Upper Body Strength: trenerji atletskega kluba Radovljica
Warm-Up: Band pulls and dynamic arm stretches.Main Session:
Bench press (3 sets of 8-12 reps)
Pull-ups or Lat pull-downs (3 sets of 8-12 reps)
Dumbbell shoulder press (3 sets of 10-15 reps)
Bicep curls and tricep extensions (3 sets of 12-15 reps each)
Cool down:
Stretching and foam rolling for the upper body.
Atletski stadion OŠ Radovljica
18 18.May.2024
19 19.May.2024 ● (1 event)
Category: General Individual light training
Close Individual light training
20 20.May.2024 ● (1 event)
Category: General 17:30: Atletski stadion OŠ Radovljica
Close 17:30: Atletski stadion OŠ Radovljica
Speed and Agility – demonstrator Tine Klofutar
Warm-Up: Agility ladder and hurdle drills for 10 minutes.Main Session:
Sprint intervals for speed enhancement (8-10 sprints, 40 meters each).
Cone drills for agility and lateral movement (3 sets of 5 drills).
Shuttle runs (4 sets of 5 reps, back and forth)
Parachute sprints ( 6 sprints, 40 meters each)
Shuttle runs (4 sets of 5 reps, back and forth)
Cool Down: Light jogging and dynamic stretching.
21 21.May.2024 ● (1 event)
Category: General 15:00: Atletski stadion OŠ Radovljica
Close 15:00: Atletski stadion OŠ Radovljica
(OPTION 1): Strength and Power – trenerji atletskega kluba Radovljica
Warm-Up: 15 minutes of dynamic stretching and light cardio.Exercises:
Squats (3 sets of 8-12 reps)
Deadlifts (3 sets of 8-12 reps)
Leg Press (3 sets of 10-15 reps)
Calf Raises (3 sets of 15-20 reps)
Plyometric exercises like box jumps and split squats to build explosiveness (3 sets of 8 reps each).
Cool Down: Stretching and foam rolling.
(OPTION 2): Core and Stability
Warm-Up: 10 minutes of core activation exercises.Exercises:
Plank variations (front, side, extended) – hold each for 45-60 seconds
Russian twists (3 sets of 20 reps)
Stability ball exercises (knee tucks, rollouts) – 3 sets of 15 reps
Cool Down: Yoga or Pilates focusing on core and flexibility.
Atletski stadion OŠ Radovljica
22 22.May.2024 ● (1 event)
Category: General Activity of your own choice
Close Activity of your own choice
Engage in an activity of your choice; we recommend team sports such as basketball or soccer. Aim for at least 60 minutes of play. Coordinate among yourselves to decide on a group activity.
23 23.May.2024 ● (1 event)
Category: General 17:30: Atletski stadion OŠ Radovljica
Close 17:30: Atletski stadion OŠ Radovljica
Cardiovascular Endurance: demonstrator TINE KLOFUTAR
Activities:
Long-distance jogging or cycling (45-60 minutes at moderate pace)
High-intensity interval training (HIIT) for 20 minutes (e.g., 30 seconds sprint, 30 seconds rest)
Atletski stadion OŠ Radovljica
24 24.May.2024 ● (1 event)
Category: General 15:00: Atletski stadion OŠ Radovljica
Close 15:00: Atletski stadion OŠ Radovljica
Upper Body Strength: trenerji atletskega kluba Radovljica
Warm-Up: Band pulls and dynamic arm stretches.Main Session:
Bench press (3 sets of 8-12 reps)
Pull-ups or Lat pull-downs (3 sets of 8-12 reps)
Dumbbell shoulder press (3 sets of 10-15 reps)
Bicep curls and tricep extensions (3 sets of 12-15 reps each)
Cool down:
Stretching and foam rolling for the upper body.
Atletski stadion OŠ Radovljica
25 25.May.2024
26 26.May.2024 ● (1 event)
Category: General Individual light training
Close Individual light training
27 27.May.2024 ● (1 event)
Category: General 17:30: Atletski stadion OŠ Radovljica
Close 17:30: Atletski stadion OŠ Radovljica
Speed and Agility – demonstrator Tine Klofutar
Warm-Up: Agility ladder and hurdle drills for 10 minutes.Main Session:
Sprint intervals for speed enhancement (8-10 sprints, 40 meters each).
Cone drills for agility and lateral movement (3 sets of 5 drills).
Shuttle runs (4 sets of 5 reps, back and forth)
Parachute sprints ( 6 sprints, 40 meters each)
Shuttle runs (4 sets of 5 reps, back and forth)
Cool Down: Light jogging and dynamic stretching.
28 28.May.2024 ● (1 event)
Category: General 15:00: Atletski stadion OŠ Radovljica
Close 15:00: Atletski stadion OŠ Radovljica
(OPTION 1): Strength and Power – trenerji atletskega kluba Radovljica
Warm-Up: 15 minutes of dynamic stretching and light cardio.Exercises:
Squats (3 sets of 8-12 reps)
Deadlifts (3 sets of 8-12 reps)
Leg Press (3 sets of 10-15 reps)
Calf Raises (3 sets of 15-20 reps)
Plyometric exercises like box jumps and split squats to build explosiveness (3 sets of 8 reps each).
Cool Down: Stretching and foam rolling.
(OPTION 2): Core and Stability
Warm-Up: 10 minutes of core activation exercises.Exercises:
Plank variations (front, side, extended) – hold each for 45-60 seconds
Russian twists (3 sets of 20 reps)
Stability ball exercises (knee tucks, rollouts) – 3 sets of 15 reps
Cool Down: Yoga or Pilates focusing on core and flexibility.
Atletski stadion OŠ Radovljica
29 29.May.2024 ● (1 event)
Category: General Activity of your own choice
Close Activity of your own choice
Engage in an activity of your choice; we recommend team sports such as basketball or soccer. Aim for at least 60 minutes of play. Coordinate among yourselves to decide on a group activity.
30 30.May.2024 ● (1 event)
Category: General 17:30: Atletski stadion OŠ Radovljica
Close 17:30: Atletski stadion OŠ Radovljica
Cardiovascular Endurance: demonstrator TINE KLOFUTAR
Activities:
Long-distance jogging or cycling (45-60 minutes at moderate pace)
High-intensity interval training (HIIT) for 20 minutes (e.g., 30 seconds sprint, 30 seconds rest)
Atletski stadion OŠ Radovljica
31 31.May.2024 ● (1 event)
Category: General 15:00: Atletski stadion OŠ Radovljica
Close 15:00: Atletski stadion OŠ Radovljica
Upper Body Strength: trenerji atletskega kluba Radovljica
Warm-Up: Band pulls and dynamic arm stretches.Main Session:
Bench press (3 sets of 8-12 reps)
Pull-ups or Lat pull-downs (3 sets of 8-12 reps)
Dumbbell shoulder press (3 sets of 10-15 reps)
Bicep curls and tricep extensions (3 sets of 12-15 reps each)
Cool down:
Stretching and foam rolling for the upper body.
Atletski stadion OŠ Radovljica
1 1.June.2024 ● (1 event)
Category: General 12:00: Speed and Skill
Close 12:00: Speed and Skill
Warm-Up: 10 minutes of dynamic stretching.
Exercises:
Short-distance sprints (10 x 30 meters)
Ball handling drills for coordination and skill (e.g., dribbling a hockey ball through cones)
Jumping exercises to improve explosiveness (box jumps, 3 sets of 10 reps)
Cool Down: Light jogging and stretching.
Atletski stadion OŠ Radovljica
2 2.June.2024 ● (1 event)
Category: General 12:00: Individual light training
Close 12:00: Individual light training
Yoga or Pilates for flexibility improvement and regeneration
Light swimming or cycling
Additional Considerations
Nutrition: Ensure a well-balanced diet that supports the athlete’s training intensity and recovery needs.Hydration: Maintain adequate hydration, especially during intense training days and recovery.Sleep: Prioritize sufficient sleep to facilitate recovery and mental alertness.
This plan is suitable for hockey players who have been actively involved in dry-land training for several weeks and have a solid base of fitness. Adjustments in intensity or volume should be tailored based on individual fitness, goals, and responses to the training.
