Geoff Regan ATC, CSCS, PES Select Physical Therapy Avon Old Farms School

Size: px
Start display at page:

Download "Geoff Regan ATC, CSCS, PES Select Physical Therapy Avon Old Farms School"

Transcription

1 Geoff Regan ATC, CSCS, PES Select Physical Therapy Avon Old Farms School

2 Activity is characterized by high-intensity intermittent skating with rapid changes in velocity and duration. Aerobic and anaerobic energy systems are important to cardiorespiratory conditioning. Movement is primarily skating forward without the puck; however, movement is rarely linear for more than a couple of strides. This should not be confused with lateral motion; turns can range from gradual to sharp and therefore loading of the legs is seldom equal. Change of direction includes stopping, backwards skating, and some lateral movement. NASM (National Academy of Sports Medicine)

3 Duration of game: 60 minutes (3 20-minute periods) Player on ice (shift): minutes, defensemen typically play more minutes than forwards Duration of each shift: seconds Average shift length: 39 seconds Recovery between shifts: 3 4 minutes Work to rest ratio of 1:2 1:3 Brief periods of accelerated sprints while on the ice: 4 7 seconds Frequent body contact (player to player, player to boards), adding additional stress to body NASM (National Academy of Sports Medicine)

4 The goal of an off-season program should focus on reconditioning the entire kinetic chain and developing a baseline level of fitness (flexibility, stamina, strength, power). Physical and mental reconditioning. Correcting impaired movement patterns and muscle imbalances based on results of movement screens (and goniometric measurements if applicable). Improving range of motion, joint stability, and muscle strength and endurance. Improving cardiorespiratory conditioning (aerobic/anaerobic). Improving total body stabilization, strength, and power.

5 Developing a systematic off-season plan that incorporates integrated training, including core training, balance training, plyometric training, SAQ training, resistance training, and cardiorespiratory training combined with a proper nutrition plan to maximize training and recovery. Appropriate rest should be given between workouts and practices to maximize gains and minimize the possibility of overtraining. Conditioning programs for hockey should be as similar to the in-game demands as possible including exercises in multiple planes of motion and similar ground reaction forces. Opt for an undulating periodization scheme versus linear periodization.

6

7 Hip / Groin Injuries: Tears, Strains, Sprains, Hip Contusions) Shoulder Injuries: Fractures, Sprains and Dislocations Concussions: Other areas: Knee injuries, Elbow, Wrist and Hand, Foot and Ankle

8 (L)FA IR (R)FA IR (L) FA IR Strength: Muscle Used (L)FA ER (R)FA ER (L) FA ER Strength: Muscle Used Extention Drop Test L) R) Adduction Drop Test L) R) Trunk Rotation Test L) R) HG FLEX L) R) HG IR L) R) HG ABD L) R) Scapular type L) R) Hruska Adduction Lift L) R) Hruska Abduction Lift L) R) Cervical Rotation L) R) Standing Reach Test Madibular Opening Madibular Lateral Trusion with Protusion Postural Restoration Institute (R)FA IR Strength: Muscle Used (R)FA ER Strength: Muscle Used

9

10 Postural Evaluation:

11 Postural Evaluation:

12 Postural Evaluation: Sagittal / Frontal View Standing Posture Front, Side, Back Overhead Squat Front, Side, Back Single Leg Squat Front, Side, Back Inline Lunge Front, Side Plank / Push Up Front, Side, Back Shoulder Specific: Wall Push Up Back Seated Press Up Side, Back

13 START HERE

14

15

16 Favorite Hockey Specific Corrective Exercise (Especially Goalies)

17 Start off with supported / controlled positions (side-lying for example) Usually this will involve mostly inhibition / based exercises vs strengthening exercises Corrective exercises transition from entire session to the warm up Quickly! Get the athlete on their feet THINK MUSCLE ACTIVATION!

18 Warm up: 5-10 min Minimal rest time Speed and agility: 10 min Allows for rest time 2-5 exercises max Core: 10 minutes Allows for rest time 2-3 exercises max Strength: 25 min Allows for rest time Cardio: Cardio is typically done on own due either prior to session or after session Number of exercises varies based on phase Cool down: 5 min Must cool down!

19 Band Retro Walking Band Sidestepping with Hip Shift

20 Band Sidestep and Squat Band 45 Hop

21 Walking Toe Touch Windmill Worm Walking Forward Elbow To Instep Lunge

22 Three levels of training within OPT model, stabilization, strength, power, proper core training program follows same systematic progression. Core-Stabilization Training Exercises involve little motion through the spine and pelvis. Designed to improve neuromuscular efficiency and intervertebral stability, focusing on drawing-in and then bracing during the exercises. Traditionally spend 4 weeks at this level of core training. Core Strength Involve more dynamic eccentric and concentric movements of the spine throughout full range of motion while clients perform the activation techniques learned in corestabilization training. Specificity, speed, and neural demands are progressed at this level. Traditionally spend 4 weeks at this level of core training. Core Power Improve rate of force production of core musculature. Prepare an individual to dynamically stabilize and generate force at more functionally applicable speeds. Rotation chest pass, medicine ball pullover throw, front MB oblique throw, soccer throw.

23 Emphasize balance with WHOLE BODY MULTI- PLANNAR exercises that compliment the corrective exercises. Emphasize single leg, single arm exercises with rotations. Mostly body weight based exercises with med-balls and bands Example: Single Leg Squat with Med-ball Chop Add unstable surface Example: Single Leg Reacher Row Workout based on time or until form deteriorates (Tabata stopwatch app) 45 sec with 1-2 minute rest

24 Program design Reps Sets 1-3 Intensity 60% - 70% Tempo = Slow (4 / 2 / 1) Rest Interval 0 90 sec Duration 4 6 weeks Frequency 2 4x per week NASM Guidelines

25 Single Leg Reacher Row

26 Duration of this phase is typically 1-6 weeks This is 100% dependent on the athlete and their disabilities and / or abilities as well as fitness level when started If corrective exercises are needed, this phase cannot be skipped Coincides with Neuromuscular Adaptation phase of strength training. Multi - Plannar Exercises Functional Gain vs. Physical Gain

27 Duration of this phase is best described as ongoing and is combined with the other phases to provide the athlete with a variety of exercises that will challenge strength, max strength and hypertrophy** Strength endurance routinely incorporates super-sets and like exercises to fully exhaust the muscles that perform a specific movement I prefer strength based exercises followed by a plyometric based exercise ** Big muscles does not equal fast skating or hard shooting

28 Program Design Reps 8 12 Sets 2 4 Intensity 70% - 80% Tempo (2 / 0 / 2) Rest Interval 60 sec Duration 4 6 Weeks Frequency 2 4x per week NASM Guidelines

29 Exercise examples: Super-set exercise (30-60 sec) Rest 1-2 minutes (in between sets) Front Squat: 3 sets of 8-15 reps Tuck Jumps: 3 sets 20 reps SB DB bench press: 3 sets of 8-15 reps Clap push-ups: 3 sets of 20 reps

30 Maximum force that a muscle can produce in a single, voluntary effort, regardless of how fast the load moves In order for a muscle to produce maximal force, all of the muscle s motor units must be recruited Enhanced with Stabilization training Improved ability to stabilize a joint while other muscles are lifting maximal loads

31 Program Design Reps 1-5 Sets 4-6 Intensity % Tempo Fast x / x / x Rest Interval 3-5 minutes Duration 4 weeks Frequency 2-4x per week NASM Guidelines

32 Exercise Examples: Olympic lifts Bench Press Squats Lunges Bench Press Seated Rows

33 Ability of the neuromuscular system to produce the greatest possible force in the shortest possible time An increase in either force and/or velocity will produce an increase in power This can be achieved by Increasing the weight (force); and/or, Increasing the speed of the movement (velocity)

34 Program Design Reps 8-10 Sets 3-5 Intensity % up to ~10% of bodyweight Repetition Tempo explosive (x / x / x) Rest Interval 2 minutes between pairs Duration 4 weeks Frequency 2-4x per week NASM Guidelines

35 Exercise Examples: Resisted Power Skips Resisted Step-Ups SL Box Jumps SL Step-UP Jumps DB Squat Jumps Squat MD Throws

36 HR based to optimize performance VO2 max testing can help take this guess work out of target HR s Goal of Hockey specific cardio: Increase Ventilatory Threshold to maximize aerobic capacity and anaerobic peak NASM Guidelines

37

38 Zone 1 Base The first zone is the lowest intensity and therefore, the lowest heart rates. The purpose of training in Zone 1 is to increase the body s ability to utilize fat as a fuel source. The intensity is low enough that you can utilize higher volumes, but not so low that no training effect is achieved.

39 Zone 2 Threshold When training in this zone, your client will be improving their ability to use fat at higher intensities. I prefer to use what I call Moderate Intensity Interval Training (MIIT) in this zone as a way to enhance overall work intensity, while still being able to work at high enough volumes.

40 Zone 3 Performance Above the AT is the performance zone. When training at this level, your client should not be able to maintain that pace for very long. For most clients, only small doses of Zone 3 intensities are required to see amazing results, and some may never need to train here and still see tremendous benefits from their conditioning.

41 Recovery Phase: Cannot be neglected! Best when combined with stretching / foam rolling Use HR zones (Zone 1) to assist in lactic acid removal Reduce soreness Increase ROM

42 Sample model: Zone 1 and 2 are performed during every season Zone 3 on heavy strength days Sample Cardio Plan:

43

44 References available on request

Outline 3D Core Training with Rubber Resistance

Outline 3D Core Training with Rubber Resistance Outline 3D Core Training with Rubber Resistance Mike Bracko, Ed.D. CSCS, FACSM Fitness Educator / Sports Physiologist drbrackofitness@aol.com Introduction Rubber resistance was originally used to train

More information

BIOMECHANICAL INFLUENCES ON THE SOCCER PLAYER. Planes of Lumbar Pelvic Femoral (Back, Pelvic, Hip) Muscle Function

BIOMECHANICAL INFLUENCES ON THE SOCCER PLAYER. Planes of Lumbar Pelvic Femoral (Back, Pelvic, Hip) Muscle Function BIOMECHANICAL INFLUENCES ON THE SOCCER PLAYER Functional performance of the soccer player reflects functional capability of certain specific muscle and muscle groups of the back, pelvis and hip to work

More information

Power. Introduction This power routine is created for men and women athletes or advanced trainers, and should not be completed by beginners.

Power. Introduction This power routine is created for men and women athletes or advanced trainers, and should not be completed by beginners. Power Power Introduction This power routine is created for men and women athletes or advanced trainers, and should not be completed by beginners. Power and plyometrics routines focus on explosive movements

More information

1 of 8 9/21/2006 1:02 PM Smith College Dept. of Athletics Program for The Average Division III Female Athlete Trainer : Timothy Bacon Introduction Core, functional and complementary exercises. Warm Up

More information

2018 NWC 05/06 Soccer Conditioning Packet

2018 NWC 05/06 Soccer Conditioning Packet 2018 NWC 05/06 Soccer Conditioning Packet Welcome to the NWC 05 and 06 Fitness Program One of the key requirements of any good soccer team is conditioning and the key to any conditioning program is our

More information

DEVELOPING THE HOCKEY ATHLETE. Teena Murray MS, CSCS David Noonan MS, CSCS

DEVELOPING THE HOCKEY ATHLETE.  Teena Murray MS, CSCS David Noonan MS, CSCS DEVELOPING THE HOCKEY ATHLETE www.athleteconstruction.com Teena Murray MS, CSCS David Noonan MS, CSCS Do you agree? A better athlete makes a better hockey player? A better athlete sustains fewer injuries?

More information

Here s a basic outline of a typical week:

Here s a basic outline of a typical week: Summer Training for Boys Soccer Program: The workout program is considered voluntary. However, it is in your best interest to complete this program to the best of your ability. These workouts are to help

More information

II. 3 focuses that are important to include in all sessions when training a Joe like a Pro 1. Tempo 2. Teach, Teach, Teach 3.

II. 3 focuses that are important to include in all sessions when training a Joe like a Pro 1. Tempo 2. Teach, Teach, Teach 3. TRAIN THE JOE S LIKE THE PROS Todd Durkin, MA, CSCS, NCTMB 2004 IDEA Personal Trainer of the Year 2005 ACE Personal Trainer of the Year Owner, Fitness Quest 10 & Todd Durkin Enterprises I. The Athlete

More information

Outline. Training Interventions for Youth Baseball Athletes. 3 Rehabilitation Focus Points. What Training to Perform?

Outline. Training Interventions for Youth Baseball Athletes. 3 Rehabilitation Focus Points. What Training to Perform? Outline Training Interventions for Youth Baseball Athletes Tim L. Uhl PhD ATC PT FNATA Division of Athletic Training Department of Rehabilitation Sciences College of Health Sciences University of Kentucky

More information

Mathias Method By Ryan Mathias

Mathias Method By Ryan Mathias Mathias Method By Ryan Mathias Strength to Change the World Level 7- Elite This is for elite level lifters or those who are in competitive strength sports, each with nearly a decade or more of training

More information

Sacred Heart University Men s Ice Hockey Summer 2009 Workout Manual

Sacred Heart University Men s Ice Hockey Summer 2009 Workout Manual Sacred Heart University Men s Ice Hockey Summer 2009 Workout Manual Player Name: May 26 th - August 31 st Dynamic Warm-Up Stretch Movements: Toes Heels Toe Drag Knee s to Chest Explosive Movements: High

More information

Session Title: Plyometrics for Everyone Presented by: Jonathan Ross,

Session Title: Plyometrics for Everyone Presented by: Jonathan Ross, Introduction Many athletic movements as well as many everyday life movements require explosive and/or rapid muscle actions that require rapid rates of force production or power in addition to high levels

More information

ANNUAL PLAN: 4. General Competitive

ANNUAL PLAN: 4. General Competitive ANNUAL PLAN: Training Phase 1. General Preparation 2. Specific Preparation 4. General Competitive 5. Finals Month Feb March April May June July August Week 1 2 3 4 1 2 3 4 Program Fitness Footwork Ball

More information

Strength Training for High Performance Rowing

Strength Training for High Performance Rowing Strength Training for High Performance Rowing Guidelines for periodisation, individualisation and exercise progression Rowing Strength Rowing performance is highly correlated with maximal strength and

More information

Part A: Running. Max 5 mins. Slow run forwards 5m and return x 2. Hip out x 2. Hip in x 2. Heel Flicks x 2

Part A: Running. Max 5 mins. Slow run forwards 5m and return x 2. Hip out x 2. Hip in x 2. Heel Flicks x 2 Part A: Running. Max 5 mins. Slow run forwards 5m and return x 2 Jog straight to the 20m line. Make sure you keep your upper body straight. Your hip, knee and foot are aligned. Do not let your knee buckle

More information

Readiness for Soccer

Readiness for Soccer Youth Fitness? Readiness for Soccer Readiness for sports is the match between a child s level of growth, maturity and development, and the task demands presented in competitive sports. Robert M. Malina,

More information

Week 4 (December 23-29, 2013)

Week 4 (December 23-29, 2013) Wednesday Dec. 25th DAY OFF Sunday Dec. 29th DAY OFF Week 4 (December 23-29, 2013) DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 Monday Dec. 23rd Tuesday Dec. 24th Thursday Dec. 26th Friday Dec. 27th Saturday Dec. 28th

More information

PART A - 2 MINUTES UNDER 15 - PHASE 3. ACTIVATEye EXAGGERATED SKIP A SKIP UNPLANNED PLANT AND CUT 1 X 15 METRES EFFORT 50-70% 1 X 15 METRES

PART A - 2 MINUTES UNDER 15 - PHASE 3. ACTIVATEye EXAGGERATED SKIP A SKIP UNPLANNED PLANT AND CUT 1 X 15 METRES EFFORT 50-70% 1 X 15 METRES PART A - 2 MINUTES EXAGGERATED SKIP Shuffle forward two steps Swing leading leg upwards Clap hands under raised leg Repeat alternating lifting leg 1 X 15 METRES Soft knees A SKIP High knee drive, leg bent

More information

Squash Power-Agility Workout #1 - Specific Prep.Phase Program Template Trainer : Timothy Bacon

Squash Power-Agility Workout #1 - Specific Prep.Phase Program Template Trainer : Timothy Bacon Squash Power-Agility Workout #1 - Specific Prep.Phase Program Template Trainer : Timothy Bacon Introduction This is a BASIC program helps develop power for both an explosive first step and hitting power

More information

Week 6 (January 6-12, 2013)

Week 6 (January 6-12, 2013) Wednesday Jan. 8th DAY OFF Sunday Jan. 12th DAY OFF Week 6 (January 6-12, 2013) DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 Monday Jan. 6th Tuesday Jan. 7th Thursday Jan. 9th Friday Jan. 10th Saturday Jan. 11th Movement

More information

Instructions Functional Strength Workouts Do workouts 2 3 times per week alternating between Workout A and Workout B. For example, if you are working out 3 times per week, in week 1 you will do A,B,A,

More information

3 Moves To Improve Your Lifts

3 Moves To Improve Your Lifts 1 Each lift has three exercises outlined to help you perform at your best. Muscle strength, endurance and stability are taken into account and serves as a guide to help coordinate all of your systems.

More information

Mathias Method By Ryan Mathias Strength to Change the World

Mathias Method By Ryan Mathias Strength to Change the World Mathias Method By Ryan Mathias Strength to Change the World Level 4- Becoming Explosive This is a program for those who already have built a significant amount of strength and are ready to put that strength

More information

WEEK 6 ACTION STEP TASK SHEET

WEEK 6 ACTION STEP TASK SHEET WEEK 6 ACTION STEP TASK SHEET MODULE 6 - PHASE 2 FITNESS (STRENGTH & POWER) WORKSHEET This week I have learnt: ACTION POINTS 1. Review phase 2 and phase 3 guidelines Depending on your schedule, aim to

More information

Inspiring Athleticism in Children and Youth. By Peter Twist. IDEA World 2011

Inspiring Athleticism in Children and Youth. By Peter Twist. IDEA World 2011 Inspiring Athleticism in Children and Youth By Peter Twist IDEA World 2011 Critical Factors to Consider When Training Young Athletes o Children are not little adults they have very specialized needs o

More information

Instructions Functional Strength Workouts Do workouts 2 3 times per week alternating between Workout A and Workout B. For example, if you are working out 3 times per week, in week 1 you will do A,B,A,

More information

MELDING EXPLOSIVE POWER WITH TECHNIQUES IN THE LONG JUMP. Explosive Strength IS THE RATE OF FORCE DEVELOPMENT AT THE START OF A MUSCLE CONTRACTION.

MELDING EXPLOSIVE POWER WITH TECHNIQUES IN THE LONG JUMP. Explosive Strength IS THE RATE OF FORCE DEVELOPMENT AT THE START OF A MUSCLE CONTRACTION. MELDING EXPLOSIVE POWER WITH TECHNIQUES IN THE LONG JUMP Jake Jacoby Jumps Coach University of Louisville jake.jacoby@louisville.edu Explosive Strength IS THE RATE OF FORCE DEVELOPMENT AT THE START OF

More information

Make the Distinction. Make-Up of a Dryland Conditioning Program

Make the Distinction. Make-Up of a Dryland Conditioning Program Hockey Dryland Training Pacific Rim Hockey Academy Youth Hockey is becoming increasingly more competitive & physically demanding. Studies have shown that a majority of hockey injuries occur without physical

More information

Weight Loss Interval (Beginner)

Weight Loss Interval (Beginner) Program for BP Fitness Center Introduction Weight Loss Interval (Beginner) This is a full body interval workout. Keep your heart rate up to safe levels by not resting between exercises. Please workout

More information

HOLIDAY TRIMMINGS WORKOUTS

HOLIDAY TRIMMINGS WORKOUTS Carlos s FreeMotion Workout Warm up: 5-10 minutes Machine of your choice FreeMotion: (30 60 second break in between each set) Upper Body Chest: Three sets of 10 Standing single arm alternating chest press

More information

Volleyball Summer Workout 2014

Volleyball Summer Workout 2014 Summer Program Hello Volleyball Team, Welcome to 1 st annual summer conditioning program for Rams Volleyball. As you know the sport of Volleyball is a very explosive and fast paced sport. Every year players

More information

ATHLETIC CONDITIONING ON THE ARC BARREL

ATHLETIC CONDITIONING ON THE ARC BARREL ATHLETIC CONDITIONING ON THE ARC BARREL page 1 INTRODUCTION The STOTT PILATES Athletic Conditioning stream serves as a bridge between STOTT PILATES standard repertoire and the CORE Athletic Conditioning

More information

Continuous Strength Training For Endurance Athletes Phase 1 Preparation

Continuous Strength Training For Endurance Athletes Phase 1 Preparation Continuous Strength Training For Endurance Athletes Phase 1 Preparation Goals: 1. Condition the muscle fibre and soft tissues at the myotendinous junction (where muscle and tendon connect). 2. Prepare

More information

Complete this workout 3 times per week for up to 4 weeks, ideally 16 weeks before your season starts.

Complete this workout 3 times per week for up to 4 weeks, ideally 16 weeks before your season starts. PHASE 1: STRENGTH ENDURANCE CIRCUIT Complete this workout 3 times per week for up to 4 weeks, ideally 16 weeks before your season starts. Exercise Beginner Intermediate Advanced (5 x 5 reps) 1. Glute bridge

More information

Gary McEwan

Gary McEwan Overview This pre-season training programme has been developed to help you arrive at the start of the 2016-2017 season in peak physical condition. It is comprised of two training periods: a general preparatory

More information

The Integrated Core: Coordinating the Inner & Outer Units. Selected Bibliography

The Integrated Core: Coordinating the Inner & Outer Units. Selected Bibliography The Integrated Core: Coordinating the Inner & Outer Units Selected Bibliography Functional Training Juan Carlos Santana Athletic Body in Balance Gray Cook Low Back Disorders Stuart McGill Bigger, Faster,

More information

chapter Plyometric Training

chapter Plyometric Training chapter 18 Plyometric Training Chapter Objectives Explain the physiology of plyometric exercise. Identify the phases of the stretch-shortening cycle. Identify components of a plyometric training program.

More information

Total Body Exercises for Volleyball

Total Body Exercises for Volleyball Total Body Exercises for Volleyball By Dennis Jackson, CSCS Strength-and-Power-for-Volleyball.com You strength training should include total body exercises such as deadlifts and power cleans. Total body

More information

return to sports after injury IMPROVING STRENGTH, POWER, AND AGILITY

return to sports after injury IMPROVING STRENGTH, POWER, AND AGILITY return to sports after injury IMPROVING STRENGTH, POWER, AND AGILITY This booklet is designed for people recovering from a knee or leg injury who participate in recreational or competitive sports such

More information

DVRT Certification: Level 1 Written Exam

DVRT Certification: Level 1 Written Exam DVRT Certification: Level 1 Written Exam 1. What is NOT a concept or training principle of the DVRT System? A. Addressing specific needs of the client. B. Mixing simplicity with complexity. C. Progressive

More information

NATURAL DEVELOPMENT AND TRAINABILITY OF PLYOMETRIC ABILITY DURING CHILDHOOD BY KIRSTY QUERL SPORT SCIENTIST STRENGTH AND CONDITIONING COACH

NATURAL DEVELOPMENT AND TRAINABILITY OF PLYOMETRIC ABILITY DURING CHILDHOOD BY KIRSTY QUERL SPORT SCIENTIST STRENGTH AND CONDITIONING COACH NATURAL DEVELOPMENT AND TRAINABILITY OF PLYOMETRIC ABILITY DURING CHILDHOOD BY KIRSTY QUERL SPORT SCIENTIST STRENGTH AND CONDITIONING COACH The truth... Youth are not as active as they used to be, Decline

More information

Squat. Stand with legs hip width apart Sit butt down as if sitting in a chair Keep abs tight and eyes up Push off heels to return to standing position

Squat. Stand with legs hip width apart Sit butt down as if sitting in a chair Keep abs tight and eyes up Push off heels to return to standing position Squat Stand with legs hip width apart Sit butt down as if sitting in a chair Keep abs tight and eyes up Push off heels to return to standing position 2 Prisoner Squat Place hands behind head Chin up, squeeze

More information

YEAR-ROUND FITNESS PROGRAMMING

YEAR-ROUND FITNESS PROGRAMMING YEAR-ROUND FITNESS PROGRAMMING Principles of Training Several principles are vital to successful and safe fitness training programs: Overload increase in demand to force bodily adaptation. Three factors

More information

Muscular Training This is a sample session for strength, endurance & power training exercises

Muscular Training This is a sample session for strength, endurance & power training exercises Muscular Training This is a sample session for strength, endurance & power training exercises Presenter: Leslie McAdam CCAA Trainer Education Coordinator lbrown59@uwo.ca 519-661-1607 1-866-661-1603 X81607

More information

Hockey Canada. 8.0 Injury Prevention Techniques. 8.1 General Principles of Conditioning

Hockey Canada. 8.0 Injury Prevention Techniques. 8.1 General Principles of Conditioning 8.0 Injury Prevention Techniques 8.1 General Principles of Conditioning It is a well known fact that athletes are less likely to be injured when they are physically fit. In addition, well conditioned athletes

More information

Orienteering Strength and ConditioningExercises

Orienteering Strength and ConditioningExercises Orienteering Strength and ConditioningExercises Write your own programme, vary it, adapt it, and use it. Plan backwards from a competition with the week before a competition being a recovery week. As a

More information

2011 EliteSoccerPower.com

2011 EliteSoccerPower.com Developing Power for Soccer By Mike Grafstein B.Ph.Ed, RMT, YCS As may or may not know soccer is now a game of power and speed and players of all ages need to train that way. With that in mind I have put

More information

OFF-ICE. Plyometrics and Agilities. The USA Hockey Coaching Education Program is presented by REVISED 6/15

OFF-ICE. Plyometrics and Agilities. The USA Hockey Coaching Education Program is presented by REVISED 6/15 OFF-ICE Plyometrics and Agilities The USA Hockey Coaching Education Program is presented by REVISED 6/5 OBJECTIVES To understand the importance of athleticism To determine what activities can enhance performance

More information

CHERRY Creek Baseball. Fall workout CHERRY CREEK BASEBALL STRENGTH TRAINING

CHERRY Creek Baseball. Fall workout CHERRY CREEK BASEBALL STRENGTH TRAINING CHERRY Creek Baseball Fall workout CHERRY CREEK BASEBALL STRENGTH TRAINING Most athletic movements Originate from the hips and legs. This is true for most fundamental baseball skills such as running, jumping,

More information

INJURY PREVENTION TECHNIQUES

INJURY PREVENTION TECHNIQUES Hockey Canada Safety Program Injury Prevention Techniques 8.1 General Principles of Conditioning INJURY PREVENTION TECHNIQUES It is a well known fact that athletes are less likely to be injured when they

More information

Speed-endurance allows for the. Speed is the result of applying explosive. What is our recipe? Speed, Agility, and Speed- 11/5/2007

Speed-endurance allows for the. Speed is the result of applying explosive. What is our recipe? Speed, Agility, and Speed- 11/5/2007 C H A P T E R Speed, Agility, and Speed- Endurance Development 20 What is our recipe? Increase Fast twitch fibers Train Fast Run Properly (Force Applications) + Stride Frequency/length Speed is the result

More information

5 Day Surf Training Program

5 Day Surf Training Program 5 Day Surf Training Program Welcome Si Boarders! Are you ready to take your surf training to the next level? We have a fantastic 5 day, plus 2 bonus day, program designed for you. We are always available

More information

THEORY OF FIRST TERM. PHYSICAL EDUCATION: 2nd E.S.O.

THEORY OF FIRST TERM. PHYSICAL EDUCATION: 2nd E.S.O. THEORY OF FIRST TERM. PHYSICAL EDUCATION: 2nd E.S.O. 1.- WHAT IS THE WARM-UP? It is a set of exercises for muscles and joints which prepare the body for the physical activity, reducing the risk of suffering

More information

the program niketraining.ca

the program niketraining.ca the program the program In-Season Training. To keep what you ve earned in the off-season, your in-season training can t be an after-thought. Developed by big league veteran Gary Roberts and pro trainer

More information

ESTABLISHING A FOUNDATION: Leg Strength for Young Goaltenders By: Mike Potenza M.Ed., CSCS

ESTABLISHING A FOUNDATION: Leg Strength for Young Goaltenders By: Mike Potenza M.Ed., CSCS ESTABLISHING A FOUNDATION: Leg Strength for Young Goaltenders By: Mike Potenza M.Ed., CSCS When you build a house what is built in the first stage of construction? If you said the foundation, you are correct.

More information

Instructions Functional Strength Workouts Do workouts 2 3 times per week alternating between Workout A and Workout B. For example, if you are working out 3 times per week, in week 1 you will do A,B,A,

More information

UCSD In- Coming Freshman Summer Program

UCSD In- Coming Freshman Summer Program UCSD In- Coming Freshman Summer Program Warm ups A thorough warm up is essential when working out, and is not to be skipped. A good warm up will prepare your body for the workout and will help prevent

More information

Plyometric Drills Spider Strength and Conditioning 1

Plyometric Drills Spider Strength and Conditioning 1 Plyometric Drills Spider Strength and Conditioning 1 The purpose of performing plyometric exercises is to develop explosive power in the muscle groups responsible for movement on the playing field. By

More information

Cross Country Dry land training. Exercises and Stretches

Cross Country Dry land training. Exercises and Stretches Cross Country Dry land training Exercises and Stretches Warm-Up: 1. Run two laps around the gym: run normally then run backwards 2. Line up at side of the room: gallop straight across one way, back facing

More information

ADULT - PHASE 3 PART A. ACTIVATEye SMALL SIDED GAMES SNAKE RUNS

ADULT - PHASE 3 PART A. ACTIVATEye SMALL SIDED GAMES SNAKE RUNS PART A SMALL SIDED GAMES For the first 5 to 10 minutes of training, while players arrive, use small-sided games to get players moving, keep them warm and to act as a pulse raise exercise. Groups should

More information

SPORTS & ORTHOPAEDIC SPECIALISTS SISTER KENNY SPORTS & PHYSICAL THERAPY CENTER. ACL Injury Prevention and Performance Enhancement Program

SPORTS & ORTHOPAEDIC SPECIALISTS SISTER KENNY SPORTS & PHYSICAL THERAPY CENTER. ACL Injury Prevention and Performance Enhancement Program SPORTS & ORTHOPAEDIC SPECIALISTS SISTER KENNY SPORTS & PHYSICAL THERAPY CENTER ACL Injury Prevention and Performance Enhancement Program Off-season Training/In-season Conditioning The off-season is the

More information

Middle School Cross Country

Middle School Cross Country Middle School Cross Country By: Heather Baker Building a team oriented quality program If your actions inspire others to dream more, learn more, do more and become more, you are a leader. -John Quincy

More information

Mathias Method Strength to Change the World By Ryan Mathias

Mathias Method Strength to Change the World By Ryan Mathias Mathias Method Strength to Change the World By Ryan Mathias Level 3- Doubling the Work This program is for those who have been weight training for at least 6-12 months and are ready to push forward. You

More information

ACL and Knee Injury Prevention. Presented by: Zach Kirkpatrick, PT, MPT, SCS

ACL and Knee Injury Prevention. Presented by: Zach Kirkpatrick, PT, MPT, SCS ACL and Knee Injury Prevention Presented by: Zach Kirkpatrick, PT, MPT, SCS ACL Anatomy ACL Mechanism of Injury Contact ACL Tear Noncontact ACL Tear ACL MOI and Pathology Common in young individual who

More information

for Sports Performance

for Sports Performance Strength for Sports Performance Sample Strength Workouts T he following are two sample 6-week strength workouts that should be performed 3 days a week. The first workout, Introduction to Strength Training,

More information

Warm Up Start by foam rolling the key areas, and follow with static stretching and at end of session. Perform cardio activity or 6-7 R.P.E.

Warm Up Start by foam rolling the key areas, and follow with static stretching and at end of session. Perform cardio activity or 6-7 R.P.E. VISIT FULL SITE PROGRAM FOR VIC SKI TEAM SKI TEAM CORE STABILISATION #3 Trainer : Jean-Claude Legras PRINT Introduction The goal of every core stabilization training should be to increase postural control,

More information

NET RESULTS PASS, SET AND CLIMB HIGHER! Volleyball is a sport that requires several overhead movementshitting, blocking, and serving.

NET RESULTS PASS, SET AND CLIMB HIGHER! Volleyball is a sport that requires several overhead movementshitting, blocking, and serving. NET RESULTS PASS, SET AND CLIMB HIGHER! SHOULDER EXERCISE AND INJURY PREVENTION FOR VOLLEYBALL ATHLETES Volleyball is a sport that requires several overhead movementshitting, blocking, and serving. Volleyball

More information

Dynamic Flexibility and Mobility

Dynamic Flexibility and Mobility Dynamic Flexibility and Mobility Below is the standard dynamic flexibility series. Your workout should have a prescribed warm-up, but if it doesn't a three minute total body warm-up, (i.e., jogging, rope

More information

Home Workout with Household Items

Home Workout with Household Items Home Workout Home Workout with Household Items Introduction This home routine is created for women and men to workout while they are at home. It incorporates the use of household items to imitate weights

More information

TRAINING BALANCE WORKOUT 40 MINUTES

TRAINING BALANCE WORKOUT 40 MINUTES BALANCE WORKOUT 40 MINUTES INCREASE ON AND OFF SKATE BALANCE WHILE IMPROVING SKATING TECHNIQUE AND EFFICIENCY. ROLLERBLADE BALANCE WORKOUT 40 MINUTES SKILLS NEEDED BASIC SKATING POSITION, FORWARD STRIDE,

More information

Workshop on Athletics

Workshop on Athletics Workshop on Athletics You are Your own GYM The popularity of Gym machine and Training with machine and fad died is mostly the result of marketing not a genuine attempt to help a generally out of shape

More information

Day Session Component Monday 1 Gym workout 1 Monday (week 1-3) Wednesday 1 Gym workout 2 Wednesday (week 1-3)

Day Session Component Monday 1 Gym workout 1 Monday (week 1-3) Wednesday 1 Gym workout 2 Wednesday (week 1-3) Date: Week 1 (9-13 December 2013) Day Session Component Monday 1 Gym workout 1 Monday (week 1-3) Tuesday 1 Speed Endurance 1 and 2 Wednesday 1 Gym workout 2 Wednesday (week 1-3) Thursday 1 Hill Sprints

More information

OSU WOMEN S CLUB SOCCER- SUMMER PROGRAM 2017

OSU WOMEN S CLUB SOCCER- SUMMER PROGRAM 2017 OSU WOMEN S CLUB SOCCER- SUMMER PROGRAM 2017 Week Week Beginning Notes 1 21-MAY 1 st week of training after a few weeks off. It is important to rebuild your strength base. Make time for running. The first

More information

PLYOMETRIC TRAINING. for performance

PLYOMETRIC TRAINING. for performance Written & modelled by Nicole Seymour PLYOMETRIC TRINING for performance For many years finess coaches and professional athletes have been on a quest to try and improve their power, in order to enhance

More information

2014 UD Synchro Festival: Power Production and Periodization Kat Arbour For more info on training Synchro Teams - GO TO

2014 UD Synchro Festival: Power Production and Periodization Kat Arbour For more info on training Synchro Teams - GO TO SYNCHRO COACHES Overview 1. Physical Needs Of Synchro Skaters 2. Power Development, Plyometric Training, Staying in the Training Zone 3. 10-week Plan: Blend Low, Med, High Intensity Drills Into Weekly

More information

Warm Up Always start by foam rolling the key areas, follow with static stretching at the end of the session. Perform cardio activity or 6-7 R.P.E.

Warm Up Always start by foam rolling the key areas, follow with static stretching at the end of the session. Perform cardio activity or 6-7 R.P.E. VISIT FULL SITE PROGRAM FOR VIC SKI TEAM SKI TEAM CORE STABILISATION #2 Trainer : Jean-Claude Legras PRINT Introduction The goal of core stabilization training should be to increase postural control, improve

More information

Brown Track & Field Training Philosophy

Brown Track & Field Training Philosophy Brown Track & Field Training Philosophy 4 Principles of Training 1. Progression 2. Variation 3. Specificity 4. Frequency 5 Bio-Motor Abilities 1. Endurance 2. Flexibility 3. Strength 4. Coordination 5.

More information

Instructions Functional Strength Workouts Do workouts 2 3 times per week alternating between Workout A and Workout B. For example, if you are working out 3 times per week, in week 1 you will do A,B,A,

More information

Dynamic Stretching. Bluejays. Bluejays

Dynamic Stretching. Bluejays. Bluejays Dynamic Stretching Dynamic stretching is a form of active movement that isn t about holding a stretch but rather taking your body through ranges of motion that will better prepare you for your workout

More information

Fluid-Dynamics 1 Copyright 2012 by Robbie Hebert All Rights Reserved No portion of this manual may be used, reproduced or transmitted in any form or by any means, electronic or mechanical, including fax,

More information

RETURN TO SPORT PROGRESSION: FOOTBALL

RETURN TO SPORT PROGRESSION: FOOTBALL 1. The athlete must pass all functional tests and/or be cleared by sports medicine medical provider before beginning Return to Football Protocol. 2. Recommend pursuing Transitional Therapy for return to

More information

ACE Personal Trainer Manual, 4 th edition. Chapter 10: Resistance Training: Programming and Progressions

ACE Personal Trainer Manual, 4 th edition. Chapter 10: Resistance Training: Programming and Progressions ACE Personal Trainer Manual, 4 th edition Chapter 10: Resistance Training: Programming and Progressions 1 Learning Objectives This session, which is based on Chapter 10 of the ACE Personal Trainer Manual,

More information

Hip Arthroscopy with CAM resection/labral Repair Protocol

Hip Arthroscopy with CAM resection/labral Repair Protocol Hip Arthroscopy with CAM resection/labral Repair Protocol As tolerated should be understood to perform with safety for the reconstruction/repair. Pain, limp, swelling, or other undesirable factors are

More information

Inside The Park Baseball NYO Speed-Strength / Performance Training

Inside The Park Baseball NYO Speed-Strength / Performance Training Inside The Park Baseball NYO Speed-Strength / Performance Training September 23, 2016 Presented to: Inside the Park Baseball NYO / Chastain Park 140 West Wieuca Rd. Atlanta, GA 30342 Sports Performance

More information

Mustang Football. Strength, Speed and Conditioning Program -Pre-Season Program- 9 weeks

Mustang Football. Strength, Speed and Conditioning Program -Pre-Season Program- 9 weeks Mustang Football Strength, Speed and Conditioning Program -Pre-Season Program- 9 weeks You can do either a 5 day/week workout or a 4 day/week Example 5 day/wk workout: Week #1 Mon: Day I Strength Training

More information

GREATNESS IS ONLY ACHIEVED THROUGH SACRIFICES

GREATNESS IS ONLY ACHIEVED THROUGH SACRIFICES GREATNESS IS ONLY ACHIEVED THROUGH SACRIFICES Winter Break Workouts Men s Soccer Why you should complete this packet: Training Residuals Here is a table listing how long it takes to detrain some of the

More information

Bench Press (free weights) Pullover (dumbbell) Prone-grip pull-up (tower/assisted platform

Bench Press (free weights) Pullover (dumbbell) Prone-grip pull-up (tower/assisted platform When exercising always incorporate a warm-up for at least 5 minutes. Typically a warm-up should be a whole body exercise i.e. jumping jacks, jogging, calisthenics, etc The repetitions represent how much

More information

Getstrength Platinum Bigger, Stronger, Quicker The Eternal triangle of conditioning to play back row in Rugby.

Getstrength Platinum  Bigger, Stronger, Quicker The Eternal triangle of conditioning to play back row in Rugby. Bigger, Stronger, Quicker The Eternal triangle of conditioning to play back row in Rugby. Ashley Jones So you are getting ready for your season, you play back row and are around 6ft (183cms) tall and weigh

More information

Home-based exercise program 12 weeks following ACL reconstitution Inspired by the FIFA 11+ Injury prevention program

Home-based exercise program 12 weeks following ACL reconstitution Inspired by the FIFA 11+ Injury prevention program Home-based exercise program 12 weeks following ACL reconstitution Inspired by the FIFA 11+ Injury prevention program Introduction This homed-based program is suited for rehabilitation at least 12 weeks

More information

Below is the standard dynamic stretch series

Below is the standard dynamic stretch series Page 1 of 5 Dynamic Flexibility and Mobility Below is the standard dynamic flexibility series we use at JMU. Your workout should have a prescribed warmup, but if it doesn't a three minute total body warm-up,

More information

Diane Vives, MS, CSCS, *D Owner, Fit4Austin, Austin, TX Member of the Board of Directors, NSCA

Diane Vives, MS, CSCS, *D Owner, Fit4Austin, Austin, TX Member of the Board of Directors, NSCA Diane Vives, MS, CSCS, *D Owner, Fit4Austin, Austin, TX Member of the Board of Directors, NSCA 1. Introduction a. Through my experience as a strength coach over the last 11 years, I have often been faced

More information

Beginning High Jump Drills and Workouts. Bill Richardson Madison Memorial Head Boys Track Coach

Beginning High Jump Drills and Workouts. Bill Richardson Madison Memorial Head Boys Track Coach Beginning High Jump Drills and Workouts Bill Richardson Madison Memorial Head Boys Track Coach Clear Consistent Choice Develop a process for you athletes to use. Over explain. Be predictable Make sure

More information

Presented by Lori P. Michiel

Presented by Lori P. Michiel Presented by Lori P. Michiel NASM Certified Personal Trainer Fifty Plus FitnessTM www.fiftyplusfitness.biz Learn how to build a functionally fit, strong and stable body for active, healthy aging: 1. Evaluate

More information

HOW TO TRAIN FOR THE HIGH JUMP DUSTY JONAS UNIVERSITY OF NEBRASKA - LINCOLN

HOW TO TRAIN FOR THE HIGH JUMP DUSTY JONAS UNIVERSITY OF NEBRASKA - LINCOLN HOW TO TRAIN FOR THE HIGH JUMP DUSTY JONAS UNIVERSITY OF NEBRASKA - LINCOLN DEMANDS OF THE EVENT & TRAINING GOALS A HIGH JUMPER NEEDS TO BE ABLE TO RUN A 20-30M APPROACH (3-4 SECONDS) AND TAKE 8-12 JUMPS

More information

Cardio/Endurance Training

Cardio/Endurance Training Cardio/Endurance Training Cardio should be done a minimum of 5 times/week. (about 20-30 min.) Long distance running is not necessary to prepare for the volleyball season. It is better to do repetitions

More information

SSA ALPINE U 14, U12 CONDITIONING PROGRAMS April 2013

SSA ALPINE U 14, U12 CONDITIONING PROGRAMS April 2013 SYDNEY JINDABYNE MELBOURNE BRIGHT SSA ALPINE U 14, U12 CONDITIONING PROGRAMS April 2013 STRENGTH SUPPLENESS SKILL & SPEED STAMINA TOOLS you need as a young athletes Drinking bottles Heart rate monitor

More information

Resistance Exercise Program Design, Training, & Safety

Resistance Exercise Program Design, Training, & Safety Resistance Exercise Program Design, Training, & Safety How can we write a program that 1 - does what we want it to do? 2 Follows the training paradigm we are adopting? 3 Makes sense of all the choices

More information

FITNESS TESTING MANUAL

FITNESS TESTING MANUAL FITNESS TEST GUIDE FITNESS TESTING MANUAL TESTING OVERVIEW WHY TEST? Before you enter the Training Arena (Ludus) to start your journey to fat loss and to become the ultimate Spartan you must determine

More information

TRAINING HIPS & THIGHS WORKOUT 50 MINUTES

TRAINING HIPS & THIGHS WORKOUT 50 MINUTES HIPS & THIGHS WORKOUT 50 MINUTES INCREASE MUSCLE STRENGTH, TONE AND ENDURANCE IN THE HIPS, THIGHS AND BUTTOCKS LEADING TO LONGER MORE POWERFUL SKATING. ROLLERBLADE HIPS & THIGHS WORKOUT 50 MINUTES SKILLS

More information

2016 Shaler Area Men s Soccer

2016 Shaler Area Men s Soccer 2016 Shaler Area Men s Soccer Welcome to Shaler Area Titan s Soccer! One of the key requirements of a good soccer team is conditioning and the key to any conditioning program is the ATHLETE. No matter

More information