Coaches Guide: Physical Preparation for Ice Hockey. Michael Donoghue, CSCS

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1 Coaches Guide: Physical Preparation for Ice Hockey Michael Donoghue, CSCS

2 What does Good Training look like?

3 Training Philosophy 1. Do no harm Make sure that everything we do is done correctly. Quality over quantity 2. Develop resiliency - Keep athletes healthy and able to handle demands of their sport 3. Enhance performance capacity Exercise protocols designed to get you better at your sport

4 There seems to be a lot of misleading material on the internet There seems to be a lot of fairy dust out on shelves today, with the gimmicks and bad exercises on the internet. The next slide will give away all my secrets when it comes to working with youth players and when it comes to developing a greater athlete

5 The Perfect Off-ice model for Youth Hockey Players Encourage kids to do the things they should do because they're kids RUN JUMP SKIP PLAY Ultimately the key for a youth athletes is to make them MOVE

6 Movement Movement seems to be the key to human development Youth players who can experience many voluntary movements and learn these intrinsically, will be set up to handle training when it comes time They will have the prerequisites to perform these complex patterns

7 Performance Pyramid SKILL Sport-specific skills FUNCTION Functional performance quantity FOUNDATION Functional movement quality

8 Optimal Performance Pyramid Body specific or functional movement qualities Range of motion at major body segments, balance, body control, and stability Pass or fail Functional performance Becomes more quantifiable Gross athleticism How fast can you run 40 yards? How high can you jump? Measured by time or distance Skill specific Ability to perform specific movements that define the sport These are difficult to teach and must be understood to a great degree in order to be coached

9 Where does off-ice training fit in? This seems to be a cross over effect when the training methods have some similarities to the specific sport with BEGINNERS Training needs to be specific when the athlete s relatively fit or at a high competition level

10 Law of Specificity Specific Adaptation to Imposed Demands (SAID) The body will adapt to the specific demands you place on it Ex. If you want to become a better swimmer, you must swim

11 So what your saying is You need to play more ice hockey to get better at ice hockey But here's the catch How much hockey can your body handle before it breaks With too specific adaptation, your body will track farther away from human norms.

12 The human body does not care about the sport of ice hockey The body has to handle the demands of the sport and hope that the body has enough resiliency to perform the task

13 Demands of Ice Hockey Single leg strength Repeat anaerobic capacity Rotational power Ability to handle body contact Agility Hand eye coordination

14 Understanding our players

15 Hockey Development Age Specific U-12 Guidelines: 1. Participate in 2-3 sports with distinct off-seasons 2. Emphasis is to have fun with friends while developing leadership and teamwork skills 3. Incorporate other outdoor recreational activities into lifestyle Off-ice: 1-2 times a week lasting about 45 minutes - Dynamic warm-up - skips, back pedal, shuffle, butt kicks, high knees - Training should consist of small area games that improve movement library - Things that make them react and change direction

16 Hockey Development Age Specific Age Guidelines 1. 2 different sports with distinct off-seasons 2. Developing overall athleticism, with focus on sport specific skills 3. Good to start comprehensive hockey training Off-ice guidelines training sessions per week during season, 2-4 per week in the off season - Learn proper movement techniques : acceleration, deceleration, body mechanics in knee and hip dominate patterns - Once patterns start to be mastered things become fair game for training; squats, deadlifts, plyos, reverse lunges, single leg drills. Etc.

17 Hockey Development Age Specific Age 16+ Guidelines: 1. Specialization in hockey 2. Emphasize sport specific skills and increase dedicated on-ice skill improvements 3. Advanced year round training Off-ice - Push towards maximum athletic capacity - Power, speed, and energy system development become the goal

18 Develop a Plan The plan can be broken down into a short term and long term road map Short term: Specific drills with specific outcomes Must be able to regress or progress as needed Based off the time, space, equipment, numbers Logistics plays a huge role in your plans Prioritizes the most important areas that need improvement Long term: General sense of direction Must be able to adjust when necessary Should have an attainable goal

19 Practical Training Advice Warm-up This should mimic the movement during training Move through large ROM Skip, jump, run, shuffle Lateral and linear movement should be considered Static stretching should be avoided before training Think of activating muscle tissues more then stretching them Stretching already long muscle can be detrimental to performance

20 Practical Training Advice Injury Prevention Too much hockey at a young age puts you at risk greater injury If you grind in specific movement patterns at a young age, your body will have a hard time understanding how to move in a variety of patterns Femoroacetabular Impingement (FAI) Dr. Philippon

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22 Practical Training Advice Speed Training Speed training is designed to be short, fast sprints with proper rest periods Hands should be in a full range of motion Get athletes to lean forward Speed training doesn t stick as well with youth athletes, so teach form

23 Practical Training Advice Resistance Training Always use a submaximal load with beginners Don t load a pattern if it doesn t look right Go slow on the eccentric contraction so athletes can get a feel for the proper position Never sacrifice form for quantity Provide external cues to improve form

24 Practical Training Advice Resistance Training For beginners, intensity will be low to moderate, with a higher volume Make sure all movement patterns are covered Single leg drills have more carry over to the sport of hockey Core drills should challenge posture (planks, bear crawls, bird dogs, etc.) Core drills should not be crunches Constantly monitor athletes during resistance training

25 Practical Training Advice Energy System Development Conditioning for youth hockey players should be aerobic/alactic in nature This is due to the lack of activity in children Work to rest ratios should be around a 1:4 if work intensity is high (shorter sprints) If intensities are moderate, ratios can be 1:1 Making conditioning fun is not hard with kids Use competition or create a game out of it

26 Contact Michael Donoghue, C.S.C.S. Director of Performance, Head Strength Coach