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?
HOW TO BECOME A BETTER HOCKEY PLAYER? Improve Skills & Tactics Improve Physically (better athlete)
What is Athleticism? Parameters of Performance Coordination Flexibility Stability Speed Agility Reaction Time Quickness Muscular Strength Muscular Power Muscular Endurance Aerobic Power Anaerobic Power Body Composition
Preferred Development Model Tactics Sport Skills Athleticism
Current Development Model Train off-ice Play More Hockey Play Hockey
Cornerstones of Athleticism Mobility Stability 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 Power Strength SAQ Speed, Agility, Quickness Start as early as possible Mobility Stability Work Capacity
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
CORE TRAINING What is the Core? The Midsection of the Body Why Do I Train it? Improves movement efficiency and ability to generate POWER!
CORE Training Functions & Movements Trunk Flexion/Extension Ex: Stability Ball Crunch, Back Extension Trunk Lateral Flexion Ex: Elbow Oblique Trunk Rotation Ex: Medicine Ball Side Pass, Cord Twist Stabilization** Ex: Stability Ball Bridging, 1-Leg Cord Twist
Stabilization Strength The 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 gameemphasize 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
Developing Work Capacity 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
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
Developing Hockey Speed 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!
How to become Faster?? Plyometrics Resisted Sprints Increasing Leg Strength - 1-Legged Squats, Lunges, Step-ups Olympic Lifting
Jumping
Developing Hockey Speed Plyometrics: Vertical Linear Lateral Diagonal 1. Stick Landing before going continuous 2. 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 specificitydefensemen more hip rotation, forwardbackward movement; goalies more lateral movement Not conditioning! Quality not quantity! Train agility in small spaces (distance between finger tips)
Developing Agility
Developing Quickness 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, positionspecific Best options: quickfeet drills over line/stick, ladder drills, tennis ball drops, chase drills w/ partner
Goalie-Specific Training Specific Strength Specific Stamina Lateral Quickness/Explosiveness Reaction Time
Specific Strength GOALIE-SPECIFIC
Lateral Movement GOALIE-SPECIFIC
Reaction Time GOALIE-SPECIFIC
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 Strength Powerstriding
Conditioning Why Do We Condition?? Skate Longer and more Intense During Shift Recover Between Shifts How Do We Condition?? Long Slow Running (2 mile run) Interval Training (8 x 400 s)
Developing Hockey Stamina 3 Energy Systems- 2 Anaerobic, 1 Aerobic Not independent but interrelated* 200 meters- 29% aerobic, 71% anaerobic 400 meters- 43% aerobic, 57% anaerobic 800 meters- 66% aerobic, 34% anaerobic 1500 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/Conditioning What 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 Conditioning Anaerobic Energy Systems: Dictate ability to perform and sustain highintensity 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 Conditioning Improving 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 300 Yard Shuttle Test 25 Yards 6 x (300 yards) rest 3:00 repeat 3x 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
2-3x/week In-Season Training Plan BEFORE PRACTICE DYNAMIC WARMUP CORE TRAINING & ACCEL / CHANGE DIR / PLYOS 10 mins. 10-20 mins. 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 Plan Leg 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
www.athleteconstruction.com USA Hockey Licensed Products Hockey I - Year around off Ice Training program Printable workout for each day for an entire year 140 Videos with Audio explanation Hockey II - Year around off Ice Training program Printable workout for each day for an entire year 240 Videos with Audio explanation 60 off ice drills just for GOALIES