Run yourown off iceprogram30-45 minPush ups(3 reps of10)split jumps,butterfly,hitch kicks-20 minutesLearn tojuggle threeitems withyour handsWrite down 3goals forwhen you getback on theice.read the ISU’scode of points(make a freeprogram solo (foryour level nextseason using thecode of points.spirals(bothsides) for20 minutesBalance on one foot inH position whilepassing a weightaround your bodythrough your leg ( if youdon’t have weightssoup cans work great)15 minutes10 secondspirals witheyes closed oneach foot (5times each footCartwheellanding in ashoot the duck,no touching theground- 10timesChair Jumps- sit inchair. Jump up vertically5 times. Jump up pike 5times. Jump up split 5times. Jump up andbroad jump 5 times.Repeat all twice.Wall sits(3 reps at1 min)Watch a wholeevent in yourfavouritediscipline. on utube or dailymotion30 secondhandstand5. Practiceyour axel orhardestjump 5 timesAnimalwalks 15minutesLandingposition walksfrom drivewayto driveway ona curbStretchfor 30minutesGet ups- roll on toyour back and rollforward and standup 5 times, kneeldown arm in frontback straight andjump up 5 times.Pistolsquats(both feet)5 sets of 5jumpingjacks 100jumpchallengeLearn atik tokdanceCardio –jump rope,dance, runfor 30 min100crunchchallengeRun yourown off iceprogram30-45 minPush ups(3 reps of10)split jumps,butterfly,hitch kicks-20 minutesLearn tojuggle threeitems withyour handsWrite down 3goals forwhen you getback on theice.read the ISU’scode of points(make a freeprogram solo (foryour level nextseason using thecode of points.spirals(bothsides) for20 minutesBalance on one foot inH position whilepassing a weightaround your bodythrough your leg ( if youdon’t have weightssoup cans work great)15 minutes10 secondspirals witheyes closed oneach foot (5times each footCartwheellanding in ashoot the duck,no touching theground- 10timesChair Jumps- sit inchair. Jump up vertically5 times. Jump up pike 5times. Jump up split 5times. Jump up andbroad jump 5 times.Repeat all twice.Wall sits(3 reps at1 min)Watch a wholeevent in yourfavouritediscipline. on utube or dailymotion30 secondhandstand5. Practiceyour axel orhardestjump 5 timesAnimalwalks 15minutesLandingposition walksfrom drivewayto driveway ona curbStretchfor 30minutesGet ups- roll on toyour back and rollforward and standup 5 times, kneeldown arm in frontback straight andjump up 5 times.Pistolsquats(both feet)5 sets of 5jumpingjacks 100jumpchallengeLearn atik tokdanceCardio –jump rope,dance, runfor 30 min100crunchchallenge

HSC OFF-ICE BINGO - Call List

(Print) Use this randomly generated list as your call list when playing the game. There is no need to say the BINGO column name. Place some kind of mark (like an X, a checkmark, a dot, tally mark, etc) on each cell as you announce it, to keep track. You can also cut out each item, place them in a bag and pull words from the bag.


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  1. Run your own off ice program 30-45 min
  2. Push ups (3 reps of 10)
  3. split jumps, butterfly, hitch kicks- 20 minutes
  4. Learn to juggle three items with your hands
  5. Write down 3 goals for when you get back on the ice.
  6. read the ISU’s code of points (make a free program solo (for your level next season using the code of points.
  7. spirals (both sides) for 20 minutes
  8. Balance on one foot in H position while passing a weight around your body through your leg ( if you don’t have weights soup cans work great) 15 minutes
  9. 10 second spirals with eyes closed on each foot (5 times each foot
  10. Cartwheel landing in a shoot the duck, no touching the ground- 10 times
  11. Chair Jumps- sit in chair. Jump up vertically 5 times. Jump up pike 5 times. Jump up split 5 times. Jump up and broad jump 5 times. Repeat all twice.
  12. Wall sits (3 reps at 1 min)
  13. Watch a whole event in your favourite discipline. on u tube or daily motion
  14. 30 second hand stand
  15. 5. Practice your axel or hardest jump 5 times
  16. Animal walks 15 minutes
  17. Landing position walks from driveway to driveway on a curb
  18. Stretch for 30 minutes
  19. Get ups- roll on to your back and roll forward and stand up 5 times, kneel down arm in front back straight and jump up 5 times.
  20. Pistol squats (both feet) 5 sets of 5
  21. jumping jacks 100 jump challenge
  22. Learn a tik tok dance
  23. Cardio – jump rope, dance, run for 30 min
  24. 100 crunch challenge