Essentials of Hockey Strengthening Scott A. Scholl, ATC Hutchinson Area Health Care Physical Rehabilitation Center

Introduction

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

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

Growth Velocity

Long Term Athletic Development Istvan Bayli Males Females 0-6 Active Start FUNdamentals Learning to Train Training to Train Training to Compete Training to Win 18+

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

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

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

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

Parental Athletic Development Model Fundamentals Learning to Train Training to Train Training to Compete Training to Win

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

Goals Develop a Athlete and not a Hockey Player Focus on developing weak areas and imbalances 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

Mobility / Stability Patterns

Physical Limitations Poor Thoracic Mobility Poor Shoulder Joint Mobility Poor Hip Joint Mobility Poor Core Stability Poor Scapular Stability

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

“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

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

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

Demands of Hockey Strength Balance / Stabilization PowerSpeedAgilityEndurance

Strength Universal Athletic Position

Strength Improving lower-body strength "Shark Legs” Squats – –2 Legs – –1 Leg Hip Extension – –Glutes, Hamstrings Multi joint, multi planar lifts for explosive power

Strength Core 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

Strength Improving Upper-body strength Pull Strength –Pull-ups, swissball, tug of war Push Strength –Push-ups, sled push

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

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!!!

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

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?StepsSprints

Lets Put It All Together Warm-UpAgilitySpeedStrengthPower Balance / Stabilization Cool Down

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

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

Six Stations AgilitySpeedPush/PullBalancePower Leg Strength 60 seconds at each station

Agility

Speed

Push Pull

Balance

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 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)

Strength Legs and Back Leg Circuit1-2 Sets BW SquatsX20 BW LungesX20 BW Step UpsX20

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

Cool Down Gentle stretching post-ice with rope

Nutrition Clean Diet Fast foods Post game Pre game Hydration

Questions