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

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

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)

Duration of game: 60 minutes (3 20-minute periods) Player on ice (shift): 15 20 minutes, defensemen typically play more minutes than forwards Duration of each shift: 30 80 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)

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.

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.

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

(L)FA IR (R)FA IR (L) FA IR Strength: Muscle Used 1 2 3 4 5 (L)FA ER (R)FA ER (L) FA ER Strength: Muscle Used 1 2 3 4 5 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 1 2 3 4 5 (R)FA ER Strength: Muscle Used 1 2 3 4 5

Postural Evaluation:

Postural Evaluation:

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

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Favorite Hockey Specific Corrective Exercise (Especially Goalies)

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!

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!

Band Retro Walking Band Sidestepping with Hip Shift

Band Sidestep and Squat Band 45 Hop

Walking Toe Touch Windmill Worm Walking Forward Elbow To Instep Lunge

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.

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

Program design Reps 12-20 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

Single Leg Reacher Row

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

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

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

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

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

Program Design Reps 1-5 Sets 4-6 Intensity 85-100% Tempo Fast x / x / x Rest Interval 3-5 minutes Duration 4 weeks Frequency 2-4x per week NASM Guidelines

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

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)

Program Design Reps 8-10 Sets 3-5 Intensity 85-100% 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

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

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

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.

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.

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.

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

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

References available on request