SPORT SPECIFIC TRAINING & SISA Protocol HOCKEY SHMD 349 1

Introduction: Hockey Team sport: 2 teams, 16 players, 11 playing & 5 substitutes. Physically challenging, interval-based, multi-sprint sport. Pitch Size: 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 Olympic Sport 2

Periodization 1. Rest/active transition: recovery/rehab. 2. Off-season (General training): muscle strength, core strength & aerobic endurance. 3. Pre-season (Specific training): Power, anaerobic endurance, sport specific skills. 4. In-season (competition): maintenance. 3

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. 4

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. 5

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). 6

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. 7

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. 8

Speed and Agility Speed and quickness are essential to the game of hockey. A players 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. 9

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. 10

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

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

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 13

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 14

Revision Questions 1. Describe how training is structured using the periodization model Discuss which fitness components are required for this sport and why Discuss why and how interval training is used to improve both aerobic and anaerobic endurance Discuss why strength training is important for hockey.6 5. Name the muscles which are used regularly in a hockey game, and need to be stretched beforehand.8 15