Essentials of Hockey Strengthening

1. Essentials of Hockey Strengthening Scott A. Scholl, ATC Hutchinson Area Health Care Physical Rehabilitation Center sscholl@hahc-mn.org 320-484-4409

2. Introduction

3. Objectives • Developmental Phases • Goals for your program • Demands of Hockey • Ideas for dry-land training for Hockey • Questions Regarding Strength Training

4. Junior Developmental Phases • Early Development Phase (Usually 5-11) • Mid-Development Phase (Usually 12-15) • Late Development Phase (Usually > 15)

5. Growth Velocity

6. Growth Velocity

7. Long Term Athletic DevelopmentIstvan Bayli Males Females 0-6 Active Start 0-6 6-9 FUNdamentals 6-8 9-12 Learning to Train 8-11 12-16 Training to Train 11-15 16-23 Training to Compete 15-21 19 + Training to Win 18+

8. Training to Train (11-16) • Major fitness development stage • Endurance, strength, speed, power • Musculoskeletal evaluations • Multiple sport participation, 6-9 times per week

9. Training to Compete (15-21) • Sport, event, position specific • Physical development • Technical/tactical preparations • Sport specific technical, tactical, and fitness training 9-12 times per week

10. Training to win (18+) • Focus on high performance • Improvement of physical capacities • Modeling all possible aspects of training • Periodization plan for peaking.

11. Athletic Development Model Training to Win Training to Compete Training to Train Learning to Train Fundamentals

12. ParentalAthletic Development Model Fundamentals Learning to Train Training to Train Training to Compete Training to Win

13. Training Program Faults • Practice to play ratio • Design/Progressions • Too much emphasis on winning • Early specialization • Coaching/Parental involvement • X-box, Nintendo, cable • Recovery –Nutrition, sleep, • Resistance

14. Goals • Develop a Athlete and not a Hockey Player • Focus on developing weak areas and imbalances Stability as well as mobility • Evaluate strength and power deficits • Consistency – commit to the training, recovery and nutrition aspects

15. Mobility / Stability Patterns

16. Physical Limitations • Poor Thoracic Mobility • Poor Shoulder Joint Mobility • Poor Hip Joint Mobility • Poor Core Stability • Poor Scapular Stability

17. Early Development Phase:“Fun & Fast” • Keep it Fun • Teach only basic Fundamentals • Keep It Simple • Use only Functional training techniques • Incorporate simple movements that are easy to master at first • Make them Fast

18. “The first thing I learned was to swing hard, and never mind where the ball went. That is what Arnold Palmer was taught too, and I think it is the right way.” Jack Nicklaus

19. Fundamental Movement Skills • Locomotive Skills • Running, Jumping, Dodging, Hopping, Bounding, Sprinting • Stability Skills (ABC of Athleticism) • Agility, Balance, Coordination, Speed, Change of Direction, Disassociation • Manipulative / Objective Control Skills • Throw, Kick, Strike, Catch, Dribble • Awareness • Space Awareness, Kinesthetic Awareness, Body Awareness

20. Demands of Hockey Hockey players require aerobic and anaerobic conditioning speed, quick feet, quick hands, agility, reaction skills, balance, deceleration skills, multi joint strength, whole body power, rotary power and dynamic flexibility

21. Demands of Hockey Strength Balance / Stabilization Power Speed Agility Endurance

22. Strength • Universal Athletic Position

24. StrengthImproving lower-body strength • "Shark Legs” • Squats • 2 Legs • 1 Leg • Hip Extension • Glutes, Hamstrings • Multi joint, multi planar lifts for explosive power

25. StrengthCore and Torso Work • Stabilization • Planks / Warding / One Leg Stabilization • Postural Endurance • Rotational • Medball throws/twist/wood choppers • Flexion • Some Heavy/Some high reps endurance work • Extension • Back extensions / Closed kinetic chain core stabilization and rotary power

26. StrengthImproving Upper-body strength • Pull Strength • Pull-ups, swissball, tug of war • Push Strength • Push-ups, sled push

27. Power • Plyometric program • Plyos should be simple, quiet, and emphasize landing and stabilization. • Have a progression! • Elasticity VS Power • Progression • Landing • Jump (triple extension) • In Place responses • Short responses • Shock

28. Power • Play like Plyometrics for Young Athletes • Sample Programs • Rope Jump • Multidirectional Jumps onto targets • Jump and Stick • Squat Jumps • Frog Jumps • Punching • Sprinting • Slamming • Less is More!!!

29. Agility Multi Directional Movement Skills • Ladder Work • Dot Drills • X Drills It is also important to remember that agility work is not conditioning work

30. Endurance • You should train like you play because you play like you train • Players must be able to perform consistently on a 1:2 work-to-rest ratio where the duration of the work is around 40 seconds, and the intensity of the work is generally high • The conditioning program must prepare the athlete for repeated efforts while also promoting rapid recovery • Slide Boards • Bike? • Steps • Sprints

31. Lets Put It All Together Warm-Up Agility Speed Strength Power Balance / Stabilization Cool Down

32. Progressions • Stable to Unstable • Movement before resistance • Abdominal control before variety • Medball, Dumbbells before barbell • Unilateral to Bilateral • Athletic before specialization • Firing patterns constantly

33. Warm-Up • 5-10 mins • Progressively increase the intensity of the movement up to full speed • Add Locomotion Drills

34. Six Stations • Agility • Speed • Push/Pull • Balance • Power • Leg Strength • 60 seconds at each station

35. Agility

36. Speed

37. Push Pull

38. Balance

39. POWER • Performance Movements • standing jump for height • on-box jumps (jumps onto or over a high box) • broad jumps • hurdle jumps (jumps over a high hurdle, string, or box) • sprints (choose distances from 10-40 yards) • shuttle drills • resisted sprints • Movement Efficiency/potentiation movements • box jumps (do sets of 3-5 reps) • lateral hops (do sets of 5-10 seconds) • low squat hops (do sets of 5-10 seconds) • Lateral barrier jumps (do sets of 5-10 seconds)

40. Strength Legs and Back Leg Circuit 1-2 Sets BW Squats X20 BW Lunges X20 BW Step Ups X20

41. Core • Stabilization • Plank variation • Double-leg bridge-10 reps with 10 sec hold at top • Side Plank variation • Single-Leg Bridge 20 reps with 5 sec hold at top • Rotational • Medball throws • Flexion • Abdominal circuit, V-ups X 10; push through X 10; knee push X 10; bicycles X 10; single leg pushes X 10; straight leg sit-ups X 10 • Extension • Back extensions • Push-ups

42. Cool Down • Gentle stretching post-ice with rope

43. Nutrition • Clean Diet • Fast foods • Post game • Pre game • Hydration

44. Questions