Page 1 Buffalo Stars / Buffalo Hornets Personal Goal Setting and Time Line Project For: Name_____________________ Date

Project Starts: _____________ Ends:_____________

By using your testing results and honest assessment of your present performance and conditioning levels, rate yourself in any of the following areas that you want to improve in on a scale of 1-12. (1) being an area that you need a lot of improvement in and (12) being an area that you excel at better than any of your competition or teammates. A (12) would put you at a level that you have reached your highest capability for your own personal age, size, weight, and skill potential. That means you can not possibly get any better or stronger for your age, size, and skill level at this present moment in time. Then realistically map what you feel you can set as a goal for 30 60 & 90 days from the start of your personal project date. Example: I am a 3 right now in body strength, I would like to be a 5 in 30 days, 7 in 60 days and a 9 in 90 days. This is what I can safely and realistically achieve.

Overall Goal Assessment Upper Body Strength Muscle Mass Leg Strength Core Strength Endurance Leg Speed Skating Skills Skating Speed Shooting Skills Checking Ability Passing & Playmaking

Level I am right now.

Level I want to be in 30 days

Level I want to be in 60 days

Level I want to be in 90 days

Now use the testing results page to map your individual performance levels and goals for future testing.

Page 2 Buffalo Stars / Buffalo Hornets Personal Goal Setting and Time Line Project Testing Results and Time Mapping

Testing Areas

Spring Test Score

Height Weight Body Fat Bench Press 80lb. max/rep ABs 6 Crunch 1 Min. Medicine Ball Thrust Step Test 3 Min. ABs - Knee Ups - Max Chinups - Max Pushups Max - Tired 40 Yard Sprint Power T 5x 3 Cone Shuffle 30 sec Bench Press Max 1 Rep Bicep Curl Max 1 Rep Pushups - Maximum 1 Mile Run Timed Standing Long Jump Outstretched Pushup

Level I want to be in 30 days - actual / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / /

Level I want to be in 60 days actual score / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / /

Level I want to be in 90 days actual score / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / /

Page 3 Buffalo Stars / Buffalo Hornets Personal Goal Setting and Time Line Project In order to be successful in any personal goal development plan you will need to map out how you are going to go about achieving your goals. That means HOW AM I GOING TO DO THIS? Please list your plan and time line for this project. You should list all exercises or workouts you are going to do to help you succeed. What nutrition plan you will be following. Open ice times per week. Summer Programs, Clinics, Coaching, Summer Leagues, Workshops you will be attending, Power Skating Schools, Other Sporting Activities, Personal Training, Gym Workouts, Bike Riding or Rollerblading, Floor Hockey, Figure Skating, Roller Hockey, Jogging or Running, Martial Arts, Plyometrics, Swimming, Soccer, Tennis, and any other activity that will help you achieve your individual goal areas. Also list the resources that you will use such as coaches, gyms, trainers, parents, nutritionists, rinks, schools, books, Magazines, TV Shows, Internet Sites, Friends, Brothers or Sisters, etc. Look at whe re you want to be in 30 days and then plan how you will get there and with what resources first. Then you can map your 60 day plan next or wait until you are working through your first 30 days. Either way you must have your plan in place and stick to it. It may seem like a lot of work or time but it is a small investment for your own personal success. All plans and time lines should be something that you feel you can actually achieve in the time you will allow for your activities each day. It should also be at a level that you can work at safely without compromising your personal safety. Too Much Too Soon will only be a recipe for injury. If you are not sure at what level is safe for you make sure you consult with your parents and a professional trained in exercise and conditioning programs. Use the blank forms for your 30 60 90 day plans. Example Plan: 30 Day Plan q q q q q q q q q q q q q
Increase Upper Body Strength Gym workout 3 times per week Pushups 3 x per day on off gym days Need to increase bench press by 20 lbs. Will Add decline presses to workout routine Start to do 10 yard sprints first week Go to 20 yard sprints second week Include leg sled in 3x weekly workout Plyometrics at least 1-2 per week Need to add 500 calories per day to what I eat. Will add yogurt & banana to Breakfast each day

1 hr ea 15 min

Increase Leg Quickness

20 min

Increase Leg Strength

30 min

Weight Gain

________ Day Plan X q q q q q q q q q q q q q q q q q q q q q q q q q q q q q q q q q q q q q q q q q q q

Name __________________________ Start_________ End________ Activities to Accomplish My Goals

Time Needed

Area of Focus