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SPORT SPECIFIC TRAINING & SISA Protocol HOCKEY

SPORT SPECIFIC TRAINING & SISA Protocol HOCKEY. SHMD 349. Introduction: Hockey. Team sport: 2 teams, 16 players, 11 playing & 5 substitutes. Physically challenging, interval-based, multi-sprint sport. Pitch Size: 91.40 m × 55 m rectangular field.

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SPORT SPECIFIC TRAINING & SISA Protocol HOCKEY

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  1. SPORT SPECIFIC TRAINING & SISA ProtocolHOCKEY SHMD 349

  2. Introduction: Hockey • Team sport: 2 teams, 16 players, 11 playing & 5 substitutes. • Physically challenging, interval-based, multi-sprint sport. • Pitch Size: 91.40 m × 55 m rectangular field. • Pitch surface: grass/astro turf (wet/dry). • Game time: 70 minutes + 10 minute half time. • Majority of game intensity = 85% of heart rate maximum. • 20% of the total game performed at a heart rate less than 75% of HR maximum. • Olympic Sport

  3. Periodization • Rest/active transition: recovery/rehab. • Off-season (General training): muscle strength, core strength & aerobic endurance. • Pre-season (Specific training): Power, anaerobic endurance, sport specific skills. • In-season (competition): maintenance.

  4. Fitness Requirements • Aerobic endurance. • Anaerobic power & endurance. • Strength & muscle endurance. • Agility, co-ordination, reaction time. • Majority of the game spent in low-level activity such as walking and light jogging; but repeated back-to-back sprints make speed and tolerance to lactic acid an important characteristic in players.

  5. Fatigue • Caused by: lactic acid which builds up in the muscles and blood. • Consequence: significant decline in skill execution. • Anaerobic conditioning enhances stamina & delays fatigue.

  6. Hockey Training • Interval anaerobic training: • effective conditioning technique. • alternates intense physical effort with periods of rest. • Interval training replicates what a player experiences while playing hockey. • Sprints at 90 to 100% of heart rate max. • Ratio 1:2-3 (work:rest time).

  7. Hockey Training • Interval aerobic training is more hockey specific. • Ratio of 1:1 (work:rest time). • Heart rate range: • 120 bpm during the rest interval • 170 bpm during the workout.

  8. Strength Training • Upper-body • Power: hitting the ball, tackling. • Core muscle group. • Stabilize body to enable power to be generated. • Lower-body. • Power for sprinting. • Muscle endurance for body position.

  9. Speed and Agility • Speed and quickness are essential to the game of hockey. • A player’s ability to get to ball first and move up the field is a key skill. • Speed: chasing opponents/running from opponents. • Wrist quickness: shooting or intercepting a pass. • Feet agility: tackling, intercepting the ball, dodging opponents.

  10.  Core Stability and Balance • Core stability training: essential to sports performance & injury prevention. • Core muscles: • foundation for all other movement. • Stabilize spine & provide a solid foundation for movement in the extremities.

  11. Stretching and Flexibility • Stretching muscles: increases flexibility = enhanced range of motion & prevents injury. • Warm-up: dynamic stretches. • Cool-down: passive stretching.

  12. Stretching and Flexibility • The following muscles need to be stretched: • Quadriceps • Hamstrings • Back and Gluts • Groin/adductors • Calf • Arms • Shoulders • Upper back

  13. SISA Protocol • Anthropometry • BMI, skinfolds etc. • Aerobic assessment • Multistage shuttle run • Repeat sprint ability •  Anaerobic assessment • Wingate anaerobic power test • Flexibility Assessment • Straight Leg Hamstring Test (hip flexion) • Modified Thomas Test • Ankle Plantar- and Dorsi-Flexion • Shoulder Internal and External Rotation

  14. SISA Protocol • Agility Assessment • Illinois Test • Speed Assessment • 10m, 30m and 40m Sprint • Explosive Power • Vertical Jump • Muscular Strength Assessment • 1-RM Bench Press • Parallel Squat • Hand Grip Strength • Muscular Endurance Assessment • Sit-ups (2-Minutes) • Push-ups (1-Minute) • Maximum Pull-ups

  15. Revision Questions • Describe how training is structured using the periodization model. 8 • Discuss which fitness components are required for this sport and why. 10 • Discuss why and how interval training is used to improve both aerobic and anaerobic endurance. 6 • Discuss why strength training is important for hockey. 6 • Name the muscles which are used regularly in a hockey game, and need to be stretched beforehand. 8

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