Sports Conditioning
Whitby Junior Wolves Twist Training BlogApril 7th, 2011
2010-2011 Provincial Bronze Medalists - Congratulations Team!
It seems like only yesterday we began this journey as part of the development process with the Whitby Junior Wolves and now we are at the end of the season. From the inevitable early struggles with learning how to coolwalk and understanding the Twist lingo, "WTF is a multi joint single arm smart toner drop step to rotary press?!"...the girls are now able to execute some of our most challenging exercises and drills, and always with a smile on their faces. We would like to thank all of the girls for their hard work, dedication and energy this year in their Twist team training sessions. We would also like to thank the players, coaches, management and parents for their trust in our team to work with their team.
The girls made amazing progress in their athleticism, skill execution and conditioning throughout the season as they handled all of the challenges and drills we threw at them each week. We also had a chance to have a little fun and competition with Twistball battles and a Floorball extravaganza featuring Jesse "the Green Hornet" Cook in goal. Although I think he looked more like a catcher than a goalie (see the video below and judge for yourself).
Congrats as well to the Dwyer girls for winning the OFFSA Provincial Gold and good luck to all of the new student athletes heading off to University in the fall to play NCAA and CIS hockey.
Here are some updates on what you have missed since your last session...
- Coach Kristin completed her Masters in Education - Yayy K-Smart!
- Coach Jesse (finally) got a haircut. He put mousse in it, it looks ok but not great, just ok
- Twist High Performance Spring Camps are underway as players prepare for next season
- Kristin and Jesse are not dating
- Jesse really started to like the new song "On the floor". He also likes the remix
- Kristin does not
- We are looking forward to next season already but in the meantime....
- Congrats on the Bronze Medal win at Provincials this weekend!
- Thank you to everyone for your energy and effort this season
The Twist Whitby Team -
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Click on Nicole to see our final Twist Junior Wolves Video of the Year. A compilation extravaganza sure to inspire a Provincials Victory this weekend.
Check out our Be Ready! BLOG 
January 25th, 2011 The Time is NOW!
In hockey, pre-season success is an amazing opportunity to see where you stand. Early season games establish momentum, team culture and chemistry. January and February uncover the contenders from the pretenders and the teams that have worked the hardest, learned from their mistakes and continue to grow and move forward will head into this competitive part of the season with the most confidence and momentum.
The journey with the Junior Wolves at Twist has been impressive so far. The progression of the off ice training program has been set up to specifically follow the ebb and flow of the season and begin to peak the physical and mental fitness, energy and confidence of the players as they hit this stretch of the season.
We kicked off 2011 with a quick re-set after the holiday layoff and now it is GO time as we reach the home stretch of the season. All of the great foundational development and learning of Twist exercises and drills allows us to build the players into a power production and high energy conditioning phase over the next couple of weeks and maximize their speed, strength and power output, recovery between shifts, and most importantly, their skill execution under fatigue as they reach crucial stages at the end of a long shift, killing a penalty or when the game is on the line in the 3rd period.
The Twist coaches are all extremely proud of the effort, enthusiasm and energy the Wolves bring in to the training centre every week and it inspires us to ensure that every training session has value and takes them forward another step in their journey this season.You only need to take a minute to look over some of the early season training videos below again and then check out what they are doing now to see the progression unfold. The evolution is impressive and inspiring.
Good luck over the next couple of weeks! Here is our first video update of 2011.
Click and enjoy!
December 21st, 2010
The TWISTmas season has finally arrived and it gives all of our TWIST athletes a chance to recharge their batteries, spend some extra time with family and friends and re-set their focus for the most important part of the season. For some it is a chance for extra down time, recovery and regeneration. For others and opportunity to step up the training and take advantage of the extra days to get a jump start on the competition leading into 2011.
The girls have made tremendous progress with their training program over the past 4 months. The complexity, intensity and energy of the workouts tells the tale of how far they have all come. The whole team can be proud of their efforts through the fall and look forward to the next phase as we build towards the playoffs! On behalf of the Twist Whitby team I would like to extend Holiday best wishes to all of our Junior Wolves athletes and their families. And, without much further ado, here is the final Junior Wolves Video for 2010. Merry TWISTmas!
Click on the photo below and Enjoy!
November 19, 2010
Welcome to MOvember. Ok, admittedly not many of the girls can grow moustaches, but coach Jesse sure can and for the month of MOvember, Twist has officially changed its name to Twist Con-STASH-ioning to raise money for prostate cancer.
This month the Twist coaches have ramped up the workouts and the players have responded by ramping up the energy and effort. Movements have progressed to faster, more explosive tempos, rotational power progressions and higher metabolic output and intensity. We will continue to build on this progression as we head towards the holidays, then re-set our focus and build again toward the playoffs and post-season tournaments. The girls look poised and professional in thier new Twist Athlete training shirts. They can wear them proudly because they are certainly all tremendous hockey players and amazing athletes.
It has been a busy month of tough games and a psychologically difficult time with the recent tragedy that shocked the hockey world . The girls have held their heads high and continued to focus on their development as they head off to Rochester for an important Canada Cup tournament this weekend.
Here is the latest video of Wolves in action in November..... click the photo below and enjoy!
Holiday High Performance Hockey Camp
Dec 20-23 and/or 27-30
Please visit the Holiday Conditioning Camps Page for more details.
The holidays offer hockey players who are not involved in Christmas tournaments a unique mid-season opportunity for athletes to access a quick intensive Off ice conditioning blast to help them re-set for the competitive season and playoffs. This camp help players sharpen their on-ice strength, speed, quickness and conditioning for the second half of the season. The program will consist of 4 days of progressive hockey specific training each week following the Twist Hockey Conditioning System to develop BIGGER, STRONGER, FASTER and SMARTER players.
October 22, 2010
Welcome back! The last 2 weeks have seen the girls get back into league game action and remain unbeaten. The Twist training has ramped up to increase the strength development focus, hockey specific movements, offensive and defensive reactive skills, and, of course, overall workout intensity. We also completed our second round of fitness testing and have seen some tremendous improvement in the players' balance, leg power, strength, and agility already, even after only a few weeks of training. Coach Kristin says, "the girls are really ramping up the intensity over the last couple of weeks, and they seem to like the punishment!"
If you want to what the girls have been up to in their training over the past 2 weeks, click the play button.
October 10, 2010
The girls began training as part of their pre-season camp in mid-August. The program has been progressing in complexity and intensity each week as we build on their hockey specific conditioning needs. The objective for the early part of the season has been creating or re-establishing a solid foundation of strength, stability, and aerobic/anaerobic conditioning that will last through the season. Now that we have gone through this initial Foundation stage, completed some pre-season testing and all of the athletes understand the Twist philosophies and system, we will begin to shift to more explosive, sport specific energy and movement demands, higher intensity training output and explosive power development. This is the most intensive phase of the program and will create the greatest physiological adaptations for power and strength development.Â
As the season progresses we will update this blog regularly to let you know how the players are doing with their training, add photos and video of the training in action and update individual progressions and program changes. If you have suggestions about content or details you would like to see, or questions about the program, please do not hesitate to contact us anytime at: train@twistwhitby.com
It is going to be a great season and we are happy to be part of the team!
Previous Videos
Oct 8, 2010: Pre-season/early season training video. Click to see the girls in action!
We are proud to be the official conditioning centre for the 2010-2011 Whitby Junior Wolves players. Our objective with the team for this year was to develop an off-ice training program that would compliment what they are doing on the ice and help them gain a competitive edge on opposing teams. The hockey season is not just a time for maintenance, it is an
opportunity to focus on physical development, movement skill efficiency, and maximizing your leg power output to increase quickness, speed, and agility during the season. The objective of in-season training is to progress performance without overtraining in an effort to maximize each players ability to be at their best during playoffs and end of season tournaments when results count the most.
