DEVELOPING THE HOCKEY ATHLETE

www.athleteconstruction.comTeena Murray MS, CSCSDavid Noonan MS, CSCS

Do you agree? A better athlete makes a better hockey player?

A better athlete sustains fewer injuries?

Improve Skills & Tactics

Improve Physically(better athlete)

HOW TO BECOME A BETTER HOCKEY PLAYER?

What is Athleticism?

Coordination Flexibility Stability Speed Agility Reaction Time Quickness

Muscular Strength Muscular Power Muscular Endurance Aerobic Power Anaerobic Power Body Composition

Parameters of Performance

Preferred Development Model

Athleticism

Sport

Skills

Tactics

Current Development Model

Play Hockey

Play More Hockey

Train

off-ice

MobilityStability

Work Capacity/Stamina

**All 3 areas can be developed with minimal equipment & space**All 3 areas can be impacted with a minor time commitment

**All 3 areas should be developed before training for strength, speed & power

Cornerstones of Athleticism

Cornerstones of Athleticism

Mobility Stability Work Capacity

Strength SAQ

Power

Start as early as possible

Speed, Agility, Quickness

Developing Mobility & Stability“The warm-up may be one of the greatest enhancers or detriments to an

athlete’s performance.”

If the only thing you implement as a coach

is an effective dynamic warm-up you will develop better athletes!

10 minutes/day x 3 days/week x 30 weeks = 900 minutes/season spent on MOBILITY & STABILITY

training

How Do I Warmup??

Sit and hold Stretches for 10 minutes

Move for 10 minutes

Why Warm-up Dynamically? Prepare the Body & Mind for Performance Reduce Injury Risk Improve Mobility & Stability

How? Increases Core & Muscle Temperature Increases Joint Range of Motion Activates Joint Stabilizers Stimulates the Nervous System Trains Motor Patters; Refines Movement Skills Increases Spatial Awareness Improves Athlete/Team Focus; Level of Readiness

The Dynamic Warm-up Begins with simple movements performed

perfectly Emphasizes posture, rhythm & balance Incorporates movements in all 3 planes of

motion (linear, lateral, rotational) Increases tempo & complexity of movements

gradually (walk to skip to lunge to run to plyos) Develops mobility, stability and elasticity

The Dynamic Warm-up

The Dynamic Warm-up

The Dynamic Warm-up

What is the Core?

Improves movement efficiency and ability to generate POWER!

The Midsection of the Body

Why Do I Train it?

CORE TRAINING

Functions & Movements

Trunk Flexion/Extension Ex: Stability Ball Crunch, Back Extension

Trunk Lateral Flexion Ex: Elbow ObliqueTrunk Rotation

Ex: Medicine Ball Side Pass, Cord TwistStabilization** Ex: Stability Ball Bridging, 1-Leg Cord Twist

CORE Training

Stabilization StrengthThe Role of the Core: The core is the most important part of a hockey player’s

body- it is the ‘power zone’ The core includes all muscles that attach to the pelvic

girdle- hips, low back, abdominals These muscles work together to support & stabilize the

spine, pelvis & shoulders during movement Increasing strength improves movement efficiency and

explosiveness, improves posture, & reduces injury risk

Developing Stabilization Strength

Train movements not muscles! Train the core the way it is used in the game-

emphasize rotational movements Train with feet on the ground (no more situps!) Train unloaded (bodyweight only) before

loaded Emphasize quality NOT quantity (never more

than 20 reps) Train the core during every workout Have a purpose & a progression

Developing Stabilization Strength

Developing Core Strength

Developing Core Power

What is it?

The ability to perform quality work over time without fatiguing

Not conditioning, but there is an endurance component

High volume movement training with BW & light loads, & minimal rest (ie. circuits, complexes)

Great for fat loss, variety and injury prevention Prepares the body for heavier loading associated

with strength & power training

Developing Work Capacity

Developing Work Capacity

Developing Work Capacity

Hockey Speed Developing hockey speed requires an emphasis

on starting & accelerating A typical shi4 requires players to execute

multiple (5-7) accelerations of 5-15 meters, or 2-4 seconds

Only 12-20% of each shi4 is dedicated to performing maximum accelerations; the balance is spent gliding

Stopping fast is just as important as starting fast- must teach deceleration & stopping

Athletes must increase the ability to produce force fast (power)

Begin by increasing the ability to generate force (strength)

Train specific movements with resistance Olympic li4s, plyometrics, 1-leg squats, resisted starts

Always practice perfect mechanics Remember: You must train fast to be fast!

Developing Hockey Speed

How to become Faster??

Plyometrics Resisted Sprints Increasing Leg Strength - 1-Legged Squats, Lunges, Step-ups

Olympic Lifting

Jumping

Plyometrics: Vertical Linear Lateral Diagonal

Developing Hockey Speed

1. Stick Landing before going continuous2. Perform on 2 legs before 1 leg

Landing

Developing Hockey Speed

Developing Agility Agility= changing directions; combines starting,

accelerating, decelerating, turning & reaccelerating

How many changes of direction in a shi4? In a game?

Teach basics then work toward specificity- defensemen more hip rotation, forward-backward movement; goalies more lateral movement

Not conditioning! Quality not quantity! Train agility in small spaces (distance between

finger tips)

Developing Agility

Quickness= Reaction Time + 1st Step Training nervous system to anticipate, react and

move! Improve reaction time using unpredictable

stimuli- visual & audio cues Add distractions (add a tennis ball or body

contact to ladder drills) Make drills competitive, sport-specific, position-

specific

Best options: quickfeet drills over line/stick, ladder drills, tennis ball drops, chase drills w/ partner

Developing Quickness

Goalie-Specific Training

Specific Strength

Specific Stamina

Lateral Quickness/Explosiveness

Reaction Time

GOALIE-SPECIFICSpecific Strength

GOALIE-SPECIFIC Lateral Movement

GOALIE-SPECIFICReaction Time

Hockey Strength Hockey strength is about movement

performance, not muscle size Specific strength that is functional matters,

being able to bench press 400lbs does not! Train with feet on the ground & on unstable

surfaces Train in all 3 planes of motion- sagittal, frontal,

transverse Train on 1-leg as much as 2 legs

Developing Hockey Strength Train year-round! Consistency is the key to success! Frequency: 2-5 days/week depending on the time of

year 15-20 minutes 4x/week is better than 40-60 minutes

2x/week More volume to add mass, more load to increase

strength (>75% max) Intensity (or load) is the most important factor for

increasing and maintaining strength Strength losses can be significant over short periods

of time Have a plan- the body responds quickly to the same

stimulus

Developing Hockey StrengthPowerstriding

How Do We Condition??

Why Do We Condition?? Skate Longer and more Intense During Shift Recover Between Shifts

Long Slow Running (2 mile run) Interval Training (8 x 400’s)

Conditioning

Developing Hockey Stamina 3 Energy Systems- 2 Anaerobic, 1 Aerobic Not independent but interrelated*

200 meters- 29% aerobic, 71% anaerobic400 meters- 43% aerobic, 57% anaerobic800 meters- 66% aerobic, 34% anaerobic1500 meters- 84% aerobic, 16% anaerobic

(Spenser & Gastin, 2001) Anaerobic systems dominant during high intensity efforts up to 40

seconds Bi-product of anaerobic metabolism is lactate Amount of lactate produced at a given workload depends on

conditioning Ability to tolerate and clear lactate (muscle to blood) depends on

aerobic system (critical for performance & recovery b/t shi4s)

Hockey Stamina/ConditioningWhat is the best way to train for the game?

Long & slow OR short & fast? Steady-state OR interval training? Aerobic OR Anaerobic? Run, Bike, Blade, Lift, Cross-train? Can you build stamina in the weight room?

Hockey ConditioningAnaerobic Energy Systems: Dictate ability to perform and sustain high-intensity effort Predominate during work bouts less than 90 seconds

Aerobic Energy System: Dictates rate of recovery between shifts Predominates during work bouts longer than 90 seconds

Hockey ConditioningImproving Intensity and Duration During Shift Work 10- 60 seconds Rest 1:3 to 1:5 ratio

Example: 20 second sprint / 60 second rest; Repeat 8-15x

Improving Recovery Between Shifts Work 90 seconds- 3 minutes Rest 1:1 to 1:2 ratio

Example: 2 minute sprint / 2 minute rest; Repeat 4-10x

**Conditioning should become more game-specific as you get closer to the start of the season. Rest by SITTING!!

Hockey Stamina Test

6 x (300 yards) rest 3:00 repeat 3x25 Yards

Player #1 Player #2 Player #3

60 60 60 60 66 74 75 75 75

* Ideally drop-off should be no more than 3 seconds

300 Yard Shuttle Test

In-Season Training Plan2-3x/week

BEFORE PRACTICE

DYNAMIC WARMUP 10 mins. CORE TRAINING & 10-20 mins.

ACCEL / CHANGE DIR / PLYOS

AFTER PRACTICE

WORK CAPACITY / POWERSTRIDING 10-15 mins.

Performance Testing Testing is worth the time Allows you to assess player & team strengths,

weaknesses, injury risk, progress Allows you to set short and long term goals Should be performed at regular intervals Rank players within team, by position, across

league, etc. can help in team selection, motivation, goal setting, etc.

Performance Testing PlanLeg Power

Standing Long Jump 1-Leg Standing Long Jump Vertical Jump

Strength Pull-ups (max reps) Max Pushups (touch chin to

puck)

Acceleration Speed 10 Yard Sprint

*on-ice or off

Agility Pro Agility

*on-ice or off

Stabilization Strength Core Stability Test (pass/fail)

Conditioning 300 Yard Shuttles x 3 reps (rest 3:00 between reps)

*look at best time, avg. time, drop off between best & worst (fatigue index)

Regeneration Post-workout static stretch (hold stretches for 60-90

seconds each); emphasize glutes, groin, hip flexors, hams, quads

Self-massage using foam rollers, massage sticks or tennis balls

Rehydration- drink 16 oz. (2 cups) of fluid for every pound lost

Repletion- drink 16 oz. low-fat chocolate milk within 30 minutes

Eat a meal loaded with veggies and lean protein within 2 hours

Take a multivitamin

What should I eat AFTER Practice, Games, Workouts?

Gatorade and Power Bar Bagel and Yogurt Accelerade Boost Angel Food Cake, Snickers!! Chocolate Milk

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