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Preparing for Phase 1 Camp: Your Off-Ice Guide
As we approach Phase 1 of the Canada Games Ringette Program, it’s time to dial in your physical and mental preparation. This one-month-out guide outlines key focus areas to help you arrive ready… strong, mobile, recovered, and sharp. Whether you’re training on your own or with a group, use this as your basic checklist for day-to-day habits and targeted off-ice development.
Suggested training volume over all of the different prep areas would be 6-9hours per week leading up to Camp 1.
Your preparation reflects your commitment. Start now.
Canada Games Ringette – Phase 1: Off-Ice Physical Prep
One Month Out – Athlete Readiness Guide
1. Mental & Lifestyle Readiness (Ongoing - Integrated to your daily habits, sleep, nutrition tracking and journaling)
Sleep: 8–9 hours per night, consistent schedule.
Hydration: 2–3L/day plus electrolytes if training hard.
Nutrition: Prioritize protein, whole foods, and timing around training.
Mindset: Reflect after each session — 'What went well? What do I need tomorrow?'
2. Strength & Power Development (2-3 session/week - 2-2.5 hours/week)
Lower Body: Split squats, step-ups, glute bridges/hip thrusts.
Upper Body: Push-ups, TRX or table rows, overhead press (dumbbell or band).
Core: Dead bugs, bird dogs, side planks with reach-throughs.
Power: Squat jumps, broad jumps, med ball throws (if available).
3. Explosiveness & First-Step Quickness (2 sessions/week - 1-1.5 hours/week)
Short Sprint Work: 10m sprints, skater bounds, resisted band shuffles.
Vertical Power: Tuck jumps, pogo hops (focus on ankle stiffness and spring).
4. Agility & Change of Direction (1-2 sessions/week - 0.5-1 hour/week)
Lateral Drills: Cone shuffles with reaction, 5-10-5 shuttle, mirror drill.
Control: Lateral lunge to balance, 90°/180° landing control, foot ladder drills.
5. Mobility & Movement Quality (Daily/short - 1.5-2 hours/week)
Daily Flow: World’s greatest stretch, 90/90 hip switches, deep squat hold + reach.
T-Spine and Ankle: Thoracic windmills, ankle rockers, foam rolling major muscle groups.
Recovery: Breathwork, box breathing, and downregulation post-training.
6. Aerobic Conditioning & Recovery Capacity (2-3 sessions/week - 1.5-2 hours/week)
Zone 2: 20–40 mins jog, bike, swim, or brisk hike 2–3x/week.
Repeat Intervals: 30s fast + 30s rest (run, bike, stairs) × 6–10.
Recovery: Light walk, stretching, yoga, or foam roll on off days.