OFF-ICE Strength and Conditioning Program REVISED 2/19 OBJECTIVES • To understand the importance of athleticism • To determine what activities can enhance performance • To provide guidelines for a safe conditioning environment INTRODUCTION • agility The purpose of this strength and conditioning • balance chapter is to introduce a wide variety of fundamental • coordination exercises and drills that athletes and coaches can • core stability implement in all phases of their training. The game • endurance of hockey presents the athlete with great demands • flexibility in muscular endurance, power, overall strength, • power core strength, flexibility and especially hockey • reaction/reflexes specific strength. While attaining higher levels of • speed the previously mentioned, your overall goals should • strength include: • developing a high level of athleticism • performance enhancement PERFORMANCE ENHANCEMENT Performance enhancement is the ultimate goal of • prevention of injury strength and conditioning. The formula for one to develop to the next level and maintain that high ATHLETICISM level of performance is strength + speed + power + conditioning (aerobic and anaerobic) + athleticism + All athletes should be striving for the development nutrition + recovery. of total athleticism through participation in a variety of sports, no matter what age. The game of hockey The following questions and answers touch upon the requires great reflexes, balance, flexibility, lateral basics of conditioning for hockey. movement, acceleration, deceleration, and powerful movements, etc. All of these skills can be further Q1. Should hockey players be concerned with developed through other sports to promote a high both the aerobic and anaerobic energy level of athleticism. Many of today’s top players have systems? not developed to their highest level of athleticism. A1. Anaerobic. This is a question that brings up It is never too late or too early to develop a much discussion and debate. Some coaches strong athletic base. A great way to improve your are still spending late spring and early summer weaknesses is to participate, mainly during the off- running laps around a track. Others are season, in recreational sports or summer leagues. spending the majority of time performing Younger players should be encouraged to engage sprint training. Is there an effective means of in many sports. Some examples of recreational training the major energy systems required in this highly complex game? or competitive activities that are specific to a hockey players’ needs are: baseball, basketball, The main focus should be on the predominant lacrosse, racquetball, soccer, street hockey and energy system being used. Means of tennis. Through these sports, the many attributes of conditioning that system should be as specific athleticism are touched upon: as possible. While a hockey player should be concerned with both of the energy systems, it Q3. To stretch or not to stretch? should be known that the bulk of conditioning A3. Stretch!!! It is not a hard question to answer. should be anaerobic. Flexibility is defined as the ability to move a joint or a group of muscles through a specific A good aerobic (with oxygen) base should be range of motion without causing injury. Poor developed in order to aid in the recovery of flexibility will impact speed, agility, power the damage done by the anaerobic systems. output and recovery time negatively. Being However, this base can be built up through flexible will also reduce the chance of injury to a high volume of anaerobic training with the joints and muscles as well. occasional aerobic bout. Interval training is There are many different basic stretching an excellent way of targeting both of the techniques that can be implemented; Static systems. Monitoring the work-to-rest intervals stretches, PNF, dynamic, mobility and ballistics. will determine what system will be working the The areas to stress are: most. A highly developed anaerobic system • adductors (without oxygen) will assist the hockey players • abductors in their shifts using the off time as a rest • hamstrings interval. Means of improving the anaerobic • core (low back/abdominals) system include wind sprints, slide board sprints, • shoulders • internal/external hip rotators racquetball, inline skating, intervals, and tempo runs. Concentrate on interval work (800’s, Stretching should be done after an easy 400’s, 200’s), slide boards, and different forms warm-up. A consistent stretching program will of tempos on football/soccer fields. increase flexibility and reduce the chance of an injury. If time is not allowed for a proper Q2. Does a hockey player need to work on stretching routine to take place, the focus should be placed on a continuous warm-up. muscular power more than muscular This includes large total body movements endurance? that take the body through a wide variety of A2. Yes. The definition of power is Power = Force x hockey specific motions. Stretching should be Velocity. Performance is usually determined by done before, during and after weight training, the amount of power he or she can produce. practice, games, sprints and plyometrics. Be Remember that a powerful skater is better than sure to avoid over-stretching, which may a strong skater. A high force initiated on the lead to hyper-mobility of some joints (e.g. ice at a high velocity will produce a significant shoulders). amount of skating power. Muscular endurance is the ability to exert a sub-maximal force over Q4. Is core strength and stability important to a a prolonged period of time. A hockey player hockey player? needs a base such as performing leg circuits in A4. Major importance! Core strength is a key the early off-season to endure what lies before element that many youth players and coaches neglect. The core (low back, abdominals, hip, him or her. The endurance level will also and obliques) obviously links the lower body increase as anaerobic conditioning increases. to the upper body. But more importantly, a The training programs for these components strong core allows a hockey player to transfer do vary. Muscular endurance can be attained the power generated by the lower body to by performing circuit and/or interval training. the upper body, absorb and generate impact However, the path (aerobic/anaerobic) of and skate efficiently. When skating, the core/ training, will impact one’s whole career. Power trunk area is in a constant state of isometric and strength should be the focus through contraction, which allows the skater to better weight training, plyometrics and sprints. control his or her movements. There are many different factors and motions that contribute the core and remember that we are trying to to having a strong and stable core area. This prevent injuries, not have them occur. area should be trained in a fashion that is multi- dimensional and multi-plane. Always train all of Q5. How does it all fit together? the muscles to avoid imbalances. A5. It all fits together in a well organized format • flexion known as periodization. Periodization is a • extension changing and/or manipulating of the training • lateral flexion stimulus over the course of a year. Load, • hyperextension intensity, tempo, recovery, mode of exercise, • rotation and focus on conditioning are structured to fit • diagonal rotation the proper time of the year. The factors that • stabilization (isometrics) determine the cycles or phases are usually the All of these motions must be targeted in order competitions. However, hockey competitions to prepare for the onslaught of checks (given can span a long period of time. The following and taken), shots on goal, falls, changes of chart (Chart 10-1) shows the periodization direction, etc. Take caution when training over a year for hockey. SPEED/PLYOS/ METABOLIC FLEXIBILITY STRENGTH POWER COORDINATION TRAINING TRAINING High foundation of Moderate to low Low levels of speed Low-aerobic and High OFFSEASON general, max and levels of power and coordination anaerobic threshold Hypertrophy Active absolute strength training training Rest - 3 weeks High foundation of Low levels of power Moderate levels of Low Aerobic, High OFF SEASON general, max, training speed, coordination, Low Moderate Hypertrophy absolute and plyos and agility Anaerobic endurance training training Moderate-relative, Moderate to high Moderate levels of Low Aerobic, High endurance and levels of power speed, coordination, Moderate anaerobic PRESEASON specific strength training agility and plyometric threshold, max V02 training training and lactic threshold High level of specific High level of power High levels of speed, Moderate to high Moderate training to PRESEASON Basic strength training coordination, agility levels of Anaerobic maintenance Strength to Strength and plyometric and Power training Maintain strength Moderate to high High levels of speed, High Anaerobic Maintenance IN-SEASON training and core lifts levels of power coordination, agility Strength and Power training - complex and and plyometric to Peak Olympic-style Iifts training Maintain - concentrate Maintain high levels of Maintain levels of Maintain anaerobic Maintenance IN-SEASON on specific strength power training speed, coordination, intervals, primarily PLAYOFFS Peak training (core and agility and plyometric on ice Olympic-style lifts) training Chart 10-1. Periodization for hockey. PREVENTION OF INJURY C. Focus on body alignment (knee tracking, Whether you are dry land training, on the field/court, lordotic curve, head neutral, weight or in the weight room, the ever present risk for injury distribution, etc.). is always looming. Hockey, at any level, has some D. Avoid rounding the lower back. amount of contact (body-to-body, body-to-ice, body- E. Ask questions if you do not know how. If to-boards, body-to-puck, stick-to-puck). It is our goal you don’t, something will usually go wrong. through the proper training programs to prepare F. Progressive Overload - Start with a wide the body’s joints, muscles, and bones to withstand variety of body weight exercises. Then the various positions a hockey player might engage progress to light weights. Do not rush.