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Strength and Conditioning of an NHL Goaltender

Strength and Conditioning of an NHL Goaltender. Adam Lucassian. Purpose. To design a reconditioning program for a NHL level Goaltender. Energy Systems. Anaerobic ATP-PC 95% Glycolysis 5% Aerobic Krebs Cycle/Electron Transport Chain 0%. Attributes. Flexibility Agility

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Strength and Conditioning of an NHL Goaltender

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  1. Strength and Conditioning of an NHL Goaltender Adam Lucassian

  2. Purpose • To design a reconditioning program for a NHL level Goaltender.

  3. Energy Systems • Anaerobic • ATP-PC • 95% • Glycolysis • 5% • Aerobic • Krebs Cycle/Electron Transport Chain • 0%

  4. Attributes • Flexibility • Agility • Reactive Ability • Hand-Eye Coordination • Stamina • Proprioception

  5. Movement Patterns-UE • Shoulder • Abduction • Adduction • Flexion • Int./Ext. Rotation • Elbow • Flexion • Extension • Pronation • Supination • Wrist • Flexion • Extension • Ulnar Deviation • Radial Deviation • Fingers • Flexion

  6. Movement Patterns-LE • Trunk • Flexion • Rotation • Lateral Flexion • Hip • Flexion • Extension • Abduction • Adduction • Internal Rotation • Knee • Flexion • Extension • External Rotation of the flexed knee • Ankle • Plantarflexion • Dorsiflexion • Inversion • Eversion • Toes • Flexion

  7. Major Muscle Groups Involved • Shoulder • Flexors • Deltoid • Adductors • Rotator Cuff • Trunk • Erector Spinae • Abdomen • Hips • Quads • Hamstrings • Adductors • Abductors • Internal Rotators • Lower Leg • Plantar Flexors • Dorsiflexors

  8. Tests • Flexibility • Sit and reach • Reactive Ability • Ball Throw/Catch • Maximum Power and Strength • Squats • Power Cleans • Muscular Endurance • Butterfly/Up Test • Fatiguing Anaerobic • Pro-Agility (On land) • Aerobic Capacity Test • 1 Mile Run

  9. Sit and Reach

  10. Butterfly/Up Test • Goalie stands in stance • On whistle drops into butterfly position, then quickly stands back up • Count how many reps in 30 seconds

  11. Ball Throw Catch • Stands 2 meters from wall • Throws with RIGHT hand, and catches with LEFT • Throws with LEFT, and catches with RIGHT • Tested • Number of catches in 30 seconds.

  12. Periodization • Macrocycle • August-August • Mesocycle • Preseason • August-September • Competitive Season • October-Mid June • Mesocycle • Post Season • Mid June-End June • Off Season • July • Microcycle • Every 2 Weeks

  13. Testing Time Frame • Preseason • Beginning • Middle • End • Competitive Season • All Star Break • Post Season • No Testing • Off Season • Beginning • End

  14. Resistance Exercises

  15. Plyometric Exercises

  16. Aerobic Exercises

  17. Functional Exercises

  18. Pre-Season

  19. Increase cardiovascular endurance • One Mile Run • Demonstrate better results in all functional testing • As compared to numbers taken at the end of the off-season/beginning of pre-season • Increase strength and power • Focus • Increase intensity of sport specific training Mesocycle 1 (Preseason) Goals

  20. Training • High Intensity • Focus on Power and Strength • Resistance • 3X10 • Plyometrics • High Intensity

  21. In Season

  22. Maintain/Improve Strength and Power • Power Clean and Squat 1 RM • Maintain/Improve Flexibility • Sit and Reach • Maintain/Improve Anaerobic Conditioning • Shuttle Skate • Pro Agility • Focus • Maintain and possibly improve strength, power, flexibility, and anaerobic conditioning. • Win the Stanley Cup Mesocycle 2 (Competitive Season) Goals

  23. Exercises • Skill Work • Some resistance and aerobic training

  24. Post Season

  25. Involvement in recreational activities • Swimming • Biking • Golf • No structured workouts • Attend treatment times to recover from injuries as needed • Focus • Recuperate physically and psychologically from the long competitive season Mesocycle 3 (Post Season) Goals

  26. Post Season • Active Rest • Golf • Biking • Water Skiing • Vacationing with Stanley

  27. Off Season

  28. Participate in conditioning program • Running 3 times per week • Strength Training 4 times per week • Perform functional tests at the beginning and end of mesocycle • Come in for treatments to be prepared for upcoming pre-season • Focus • Establish a base level of conditioning to increase the athlete’s tolerance for more intense training in later phases. Mesocycle 4(Off Season) Goals

  29. Exercises • Split Routine Resistance Training • Aerobic Training on Off Days

  30. References • Baechle, Thomas, & Earle, Roger. (2008). Essentials of strength training and conditioning. Champaign, IL: Human Kinetics Publishers.   • Howley, Edward T., Powers, Scott K.2009. Exercise Physiology: Theory and Application to Fitness and Performance. New York: McGraw-Hill • http://www.brianmac.co.uk/handeye.htm

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