5 Westview Crescent Lively, ON P3Y 1B7 | Phone: 705.806.1446 | www.livelyathleticcentre.ca

5 Westview Crescent Lively, ON P3Y 1B7 | Phone: 705.806.1446 | www.livelyathleticcentre.ca

COMPETITIVE HOCKEY DEVELOPMENT PROGRAM

2018-2019 HOCKEY SEASON What We Have to Offer Lively Athletic Centre has a team of qualified instructors ready to train your team to reach their maximum potential. Our facility has three different lifting rooms that cater to diversified fitness levels, with equipment and resources available for a multitude of regressions and progressions.

• Boxes for jumps, for explosive plyometric training.

• Kettle bells allow for variety in exercise mechanics and ballistic movement patterns.

• Full set of free weights, including squat racks.

• Turf and a sled for pushing to build leg power.

• A rig for challenging body weight exercises, rings and TR-X.

• Cardio equipment, rowers and spin bikes to increase aerobic capacity.

• Yoga room for active recovery and improving mobility. About Team Training Want to give your team a competitive edge over their competition? Let LAC take your team to that next level. Our 1 hour sweat dripping, heart pumping, muscle building classes will challenge your team each and every session. LAC believes in teamwork, and nothing promotes team building outside the rink like an intense workout that pushes each player to reach new heights. Our workouts are constantly changing to push each individual player to perform at their best and take your team to the next level. The staff at LAC will begin your team’s training by conducting individual fitness assessments of each player. With metrics that can be reassessed over time to track progress and improvement. We will then design sport specific workouts using our premium facility and equipment to build each player’s individual confidence, thereby increasing their effectiveness as a team. But most important, our trainers make each workout fun. Your team will leave stronger physically, mentally and have an amazing time while here. Train together… play together… grow together!

5 Westview Crescent Lively, ON P3Y 1B7 | Phone: 705.806.1446 | www.livelyathleticcentre.ca

Programs Our 1 hour sessions are specifically designed to help your team reach their full potential. After an initial team assessment, LAC creates a specialized program with the coach's involvement that is catered to the team’s goals. The trainers at LAC will help every team member perform at their peak performance. Each program will focus on building explosive power, core strength, endurance, flexibility, agility, and overall strength. Running from August 2018 – April 2019 32 one hour sessions, once per week. Package Includes:

• Lively Athletic Centre t-shirt & hat for every player.

• Skill testing comparison data at beginning of training season, and to be retested at

regular intervals (timing to be determined with coach).

• 32 dryland training sessions by qualified instructors, with the inclusion of different

classes to challenge the athletes, but also complement their training during hard weeks,

off weeks, weeks leading up to a tournament, but also allowing for proper recovery.

o Cross Training sessions –Cross training has been used in sports for decades as a

means of improving performance, increasing the rate of recovery, and

maintaining conditioning. High intensity interval training has become a popular

way to burn more fat, improve resistance and build strength. This training

method has been very effective for many people. Our goal is to gain an

adaptation in our players’ body that is going to enhance their performance in

hockey and give them the edge. A qualified instructor will guide them through a

quick warm up, and then some short but intense circuits working every muscle

group. They’ll perform a variety of movements that include running, skipping,

squatting, jumping, pushing and pulling utilizing both free weight and body

weight movements. This is sure to improve athlete’s agility, co-ordination, total

body conditioning and improve strength while maintaining muscle mass as

opposed to traditional cardio sessions.

o Kettlebell sessions - The kettlebell is a cast steel weight, resembling a cannonball

with a handle, we use these to perform ballistic (explosive) exercises that

combine cardiovascular, strength and flexibility training into one compact

5 Westview Crescent Lively, ON P3Y 1B7 | Phone: 705.806.1446 | www.livelyathleticcentre.ca

session. If those benefits don’t sound appealing maybe the increases in balance,

hip strength, muscular endurance and mass will. In our sessions, you’ll be guided

the entire way by one of our 3 elite Agatsu certified instructors. You’ll be taken

through a warm up, then perform a variety of exercises, with and without a

kettlebell. Focusing on traditional fundamental strength training movements

such as squats, overhead presses and more, while incorporating whole body

kettlebell movements like two handed swings, cleans and snatches, building hip

power and endurance, meaning more speed, for longer on the ice!

o Spin cycling sessions – Spinning is done on our indoor stationary bikes. It’s a

cardiovascular, butt-kicking workout that will take you on a stationary but

sweaty ride for your life. In this session, one of our qualified instructors will

guide athletes through an intense and fun workout. Centered on building

cardiovascular strength and fitness through a graded cardio session, where body

position and pedal style change constantly to guarantee the absolute most

thorough and beneficial workout for our Athletes. Our spin classes will push

clients to their limit! Not only building power throughout their entire leg; quads

and glutes, but increasing total aerobic capacity, while building endurance and

tolerance to anaerobic conditions. What will this translate too? Increased

performance, speed and strength all game, but especially in those clutch dying

moments of the third, where every second counts!

o Yoga inspired sessions – Stretch, strengthen and still the mind. Athletes will

practice flexibility, strength and balance and whole-body coordination, followed

by relaxation and recovery stretches. This is a calming and relaxing class that

helps release stress, build balance, and recover the athlete from their other

training and nurture a feeling of overall wellness.

Yoga helps correct athlete’s posture and ensure muscle imbalances are caught

and worked on before they become cemented in the athlete’s form. Most sports

specific movement patterns are not symmetrical and can lead to off-set posture,

muscle imbalances and stiffness escalating the chance of injury. Our yoga

classes, incorporating elements of Hatha Yoga and other disciplines, focus is on

slower deep movements, form and breathing, allowing us to safely asses and

progress each athlete’s individual posture and work on what they need the most.

Appropriate for beginner to experienced yogis, our instructors will take athlete’s

through a progression of poses, followed by Shavasana (meditation with body

5 Westview Crescent Lively, ON P3Y 1B7 | Phone: 705.806.1446 | www.livelyathleticcentre.ca

assessment). Athletes are encouraged to stay with your own breath and practice

the modifications best suited for them.

➢ Individualized Personal Training available with our qualified trainers upon request.

➢ Summer workout programming available upon request.

Current times available

• Monday 6pm, 7pm, 8pm

• Tuesday 6pm, 7pm, 8pm

• Wednesday 6pm, 7pm, 8pm

• Thursday 6pm, 7pm, 8pm

• Contact our office for additional availability

ALL THIS FOR A LOW PRICE OF $3200/TEAM! CALL FOR CUSTOMIZED PRICING & TO BOOK YOUR SPOT!

705.806.1446

hello@livelyathleticcentre.a www.livelyathleticcentre.ca