developing the hockey athlete · 2020-07-21 · developing hockey strength train year-round!...
TRANSCRIPT
DEVELOPING THE HOCKEY ATHLETE
www.athleteconstruction.comTeena Murray MS, CSCSDavid Noonan MS, CSCS
Do you agree? A better athlete makes a better hockey player?
A better athlete sustains fewer injuries?
Improve Skills & Tactics
Improve Physically(better athlete)
HOW TO BECOME A BETTER HOCKEY PLAYER?
What is Athleticism?
Coordination Flexibility Stability Speed Agility Reaction Time Quickness
Muscular Strength Muscular Power Muscular Endurance Aerobic Power Anaerobic Power Body Composition
Parameters of Performance
Preferred Development Model
Athleticism
Sport
Skills
Tactics
Current Development Model
Play Hockey
Play More Hockey
Train
off-ice
MobilityStability
Work Capacity/Stamina
**All 3 areas can be developed with minimal equipment & space**All 3 areas can be impacted with a minor time commitment
**All 3 areas should be developed before training for strength, speed & power
Cornerstones of Athleticism
Cornerstones of Athleticism
Mobility Stability Work Capacity
Strength SAQ
Power
Start as early as possible
Speed, Agility, Quickness
Developing Mobility & Stability“The warm-up may be one of the greatest enhancers or detriments to an
athlete’s performance.”
If the only thing you implement as a coach
is an effective dynamic warm-up you will develop better athletes!
10 minutes/day x 3 days/week x 30 weeks = 900 minutes/season spent on MOBILITY & STABILITY
training
How Do I Warmup??
Sit and hold Stretches for 10 minutes
Move for 10 minutes
Why Warm-up Dynamically? Prepare the Body & Mind for Performance Reduce Injury Risk Improve Mobility & Stability
How? Increases Core & Muscle Temperature Increases Joint Range of Motion Activates Joint Stabilizers Stimulates the Nervous System Trains Motor Patters; Refines Movement Skills Increases Spatial Awareness Improves Athlete/Team Focus; Level of Readiness
The Dynamic Warm-up Begins with simple movements performed
perfectly Emphasizes posture, rhythm & balance Incorporates movements in all 3 planes of
motion (linear, lateral, rotational) Increases tempo & complexity of movements
gradually (walk to skip to lunge to run to plyos) Develops mobility, stability and elasticity
The Dynamic Warm-up
The Dynamic Warm-up
The Dynamic Warm-up
What is the Core?
Improves movement efficiency and ability to generate POWER!
The Midsection of the Body
Why Do I Train it?
CORE TRAINING
Functions & Movements
Trunk Flexion/Extension Ex: Stability Ball Crunch, Back Extension
Trunk Lateral Flexion Ex: Elbow ObliqueTrunk Rotation
Ex: Medicine Ball Side Pass, Cord TwistStabilization** Ex: Stability Ball Bridging, 1-Leg Cord Twist
CORE Training
Stabilization StrengthThe Role of the Core: The core is the most important part of a hockey player’s
body- it is the ‘power zone’ The core includes all muscles that attach to the pelvic
girdle- hips, low back, abdominals These muscles work together to support & stabilize the
spine, pelvis & shoulders during movement Increasing strength improves movement efficiency and
explosiveness, improves posture, & reduces injury risk
Developing Stabilization Strength
Train movements not muscles! Train the core the way it is used in the game-
emphasize rotational movements Train with feet on the ground (no more situps!) Train unloaded (bodyweight only) before
loaded Emphasize quality NOT quantity (never more
than 20 reps) Train the core during every workout Have a purpose & a progression
Developing Stabilization Strength
Developing Core Strength
Developing Core Power
What is it?
The ability to perform quality work over time without fatiguing
Not conditioning, but there is an endurance component
High volume movement training with BW & light loads, & minimal rest (ie. circuits, complexes)
Great for fat loss, variety and injury prevention Prepares the body for heavier loading associated
with strength & power training
Developing Work Capacity
Developing Work Capacity
Developing Work Capacity
Hockey Speed Developing hockey speed requires an emphasis
on starting & accelerating A typical shi4 requires players to execute
multiple (5-7) accelerations of 5-15 meters, or 2-4 seconds
Only 12-20% of each shi4 is dedicated to performing maximum accelerations; the balance is spent gliding
Stopping fast is just as important as starting fast- must teach deceleration & stopping
Athletes must increase the ability to produce force fast (power)
Begin by increasing the ability to generate force (strength)
Train specific movements with resistance Olympic li4s, plyometrics, 1-leg squats, resisted starts
Always practice perfect mechanics Remember: You must train fast to be fast!
Developing Hockey Speed
How to become Faster??
Plyometrics Resisted Sprints Increasing Leg Strength - 1-Legged Squats, Lunges, Step-ups
Olympic Lifting
Jumping
Plyometrics: Vertical Linear Lateral Diagonal
Developing Hockey Speed
1. Stick Landing before going continuous2. Perform on 2 legs before 1 leg
Landing
Developing Hockey Speed
Developing Agility Agility= changing directions; combines starting,
accelerating, decelerating, turning & reaccelerating
How many changes of direction in a shi4? In a game?
Teach basics then work toward specificity- defensemen more hip rotation, forward-backward movement; goalies more lateral movement
Not conditioning! Quality not quantity! Train agility in small spaces (distance between
finger tips)
Developing Agility
Quickness= Reaction Time + 1st Step Training nervous system to anticipate, react and
move! Improve reaction time using unpredictable
stimuli- visual & audio cues Add distractions (add a tennis ball or body
contact to ladder drills) Make drills competitive, sport-specific, position-
specific
Best options: quickfeet drills over line/stick, ladder drills, tennis ball drops, chase drills w/ partner
Developing Quickness
Goalie-Specific Training
Specific Strength
Specific Stamina
Lateral Quickness/Explosiveness
Reaction Time
GOALIE-SPECIFICSpecific Strength
GOALIE-SPECIFIC Lateral Movement
GOALIE-SPECIFICReaction Time
Hockey Strength Hockey strength is about movement
performance, not muscle size Specific strength that is functional matters,
being able to bench press 400lbs does not! Train with feet on the ground & on unstable
surfaces Train in all 3 planes of motion- sagittal, frontal,
transverse Train on 1-leg as much as 2 legs
Developing Hockey Strength Train year-round! Consistency is the key to success! Frequency: 2-5 days/week depending on the time of
year 15-20 minutes 4x/week is better than 40-60 minutes
2x/week More volume to add mass, more load to increase
strength (>75% max) Intensity (or load) is the most important factor for
increasing and maintaining strength Strength losses can be significant over short periods
of time Have a plan- the body responds quickly to the same
stimulus
Developing Hockey StrengthPowerstriding
How Do We Condition??
Why Do We Condition?? Skate Longer and more Intense During Shift Recover Between Shifts
Long Slow Running (2 mile run) Interval Training (8 x 400’s)
Conditioning
Developing Hockey Stamina 3 Energy Systems- 2 Anaerobic, 1 Aerobic Not independent but interrelated*
200 meters- 29% aerobic, 71% anaerobic400 meters- 43% aerobic, 57% anaerobic800 meters- 66% aerobic, 34% anaerobic1500 meters- 84% aerobic, 16% anaerobic
(Spenser & Gastin, 2001) Anaerobic systems dominant during high intensity efforts up to 40
seconds Bi-product of anaerobic metabolism is lactate Amount of lactate produced at a given workload depends on
conditioning Ability to tolerate and clear lactate (muscle to blood) depends on
aerobic system (critical for performance & recovery b/t shi4s)
Hockey Stamina/ConditioningWhat is the best way to train for the game?
Long & slow OR short & fast? Steady-state OR interval training? Aerobic OR Anaerobic? Run, Bike, Blade, Lift, Cross-train? Can you build stamina in the weight room?
Hockey ConditioningAnaerobic Energy Systems: Dictate ability to perform and sustain high-intensity effort Predominate during work bouts less than 90 seconds
Aerobic Energy System: Dictates rate of recovery between shifts Predominates during work bouts longer than 90 seconds
Hockey ConditioningImproving Intensity and Duration During Shift Work 10- 60 seconds Rest 1:3 to 1:5 ratio
Example: 20 second sprint / 60 second rest; Repeat 8-15x
Improving Recovery Between Shifts Work 90 seconds- 3 minutes Rest 1:1 to 1:2 ratio
Example: 2 minute sprint / 2 minute rest; Repeat 4-10x
**Conditioning should become more game-specific as you get closer to the start of the season. Rest by SITTING!!
Hockey Stamina Test
6 x (300 yards) rest 3:00 repeat 3x25 Yards
Player #1 Player #2 Player #3
60 60 60 60 66 74 75 75 75
* Ideally drop-off should be no more than 3 seconds
300 Yard Shuttle Test
In-Season Training Plan2-3x/week
BEFORE PRACTICE
DYNAMIC WARMUP 10 mins. CORE TRAINING & 10-20 mins.
ACCEL / CHANGE DIR / PLYOS
AFTER PRACTICE
WORK CAPACITY / POWERSTRIDING 10-15 mins.
Performance Testing Testing is worth the time Allows you to assess player & team strengths,
weaknesses, injury risk, progress Allows you to set short and long term goals Should be performed at regular intervals Rank players within team, by position, across
league, etc. can help in team selection, motivation, goal setting, etc.
Performance Testing PlanLeg Power
Standing Long Jump 1-Leg Standing Long Jump Vertical Jump
Strength Pull-ups (max reps) Max Pushups (touch chin to
puck)
Acceleration Speed 10 Yard Sprint
*on-ice or off
Agility Pro Agility
*on-ice or off
Stabilization Strength Core Stability Test (pass/fail)
Conditioning 300 Yard Shuttles x 3 reps (rest 3:00 between reps)
*look at best time, avg. time, drop off between best & worst (fatigue index)
Regeneration Post-workout static stretch (hold stretches for 60-90
seconds each); emphasize glutes, groin, hip flexors, hams, quads
Self-massage using foam rollers, massage sticks or tennis balls
Rehydration- drink 16 oz. (2 cups) of fluid for every pound lost
Repletion- drink 16 oz. low-fat chocolate milk within 30 minutes
Eat a meal loaded with veggies and lean protein within 2 hours
Take a multivitamin
What should I eat AFTER Practice, Games, Workouts?
Gatorade and Power Bar Bagel and Yogurt Accelerade Boost Angel Food Cake, Snickers!! Chocolate Milk
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