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Ice Hockey Specific Strength Training with Elastic Bands

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Ice Hockey Specific Strength Training with Elastic Bands Ice hockey specific strength training with elastic bands Valtteri Nieminen Bachelor’s Thesis Degree Programme in Sport and Leisure Management 2012 Abstract 2 May 2012 Degree Programme in Sports and Leisure Management Authors Group Valtteri Nieminen DP VII The title of thesis Number of pag- Ice hockey specific strength training with elastic bands es and appen- dices 67 + 2 Supervisors Mika Vähälummukka The importance of muscular strength training during the career of all athletes is re- markable in competitive sports. Actual strength training can be started when children are still quite young. Research has proven that elastic resistance can provide similar properties than free weights or weight machines, making it ideal and effective device across ages from sedentary people to elite athletes Elastic resistance makes it possible for muscles to be strengthened along sport specific patterns throughout the motion The video project and all its material were produced as a commission for the International Ice Hockey Development Centre. The purpose of these elastic band exercise project was to provide ice hockey coaches and players with a tool that addresses hockey strength training efficiently, diversely and specifically, regardless of the training loca- tion. Further, the idea of elastic bands is to provide a safe and easy way for young ath- letes to start strength training. The starting point was to get know the exercise device and define primary muscles tak- ing part in ice hockey performance. After that, exercises applicable to on ice perfor- mance and following similar movement paths were conceived. The main idea was to improve ice hockey game performance. Altogether there are 81 exercises, all of which have been filmed and are available on the Hockey Centre Internet server. All the movements have been designed to activate muscles used during an optimal hockey performance. The exercises have been divided into lower body, core, and upper body exercises. Many of the exercises activate the entire body. The device has been declared to be effective and beneficial in practical use and is being widely used in ice hockey practices. Elastic band exercises help players recognize the muscles used in hockey and activate them in a correct sequence required in an optimal hockey performance. In addition, elastic device has had a central role in the coaching seminars held by the Finnish Ice Hockey Association. Key words ice hockey, resistance training, elastic bands, elastic resistance, sport-specific training. Table of contents 1 Introduction .......................................................................................................... 1 2 Sport analysis ......................................................................................................... 3 3 Physical profile of a hockey player .................................................................... 5 4 Biomechanics of ice hockey ................................................................................ 7 5 Strength training methods ................................................................................. 13 5.1 Strength training of children and adolescents ...................................... 14 5.2 Strength training of adults ........................................................................ 17 5.3 Types of strength ....................................................................................... 18 5.3.1 Maximum strength ........................................................................ 18 5.3.2 Speed strength ................................................................................ 20 5.3.3 Strength endurance ....................................................................... 21 5.4 Specificity of strength training ................................................................ 22 5.5 Strength training in ice hockey ................................................................ 25 6 Strength training modes .................................................................................... 28 6.1 Machines ..................................................................................................... 28 6.2 Free weights ................................................................................................ 29 6.3 Elastic resistance ........................................................................................ 30 6.3.1 Biomechanics of elastic resistance .............................................. 31 6.3.2 Training options of elastic resistance ......................................... 33 6.3.3 Applicability for different age groups ........................................ 36 6.3.4 Advantages of elastic resistance .................................................. 37 6.3.5 Instructions ..................................................................................... 38 7 Ice hockey specific strength training with elastic rubber bands ................. 41 8 The aims of the project ..................................................................................... 44 9 Project planning and implementation of the project .................................... 45 10 Description and results of the project ............................................................ 48 10.1 Upper body exercises with elastic band ................................................. 49 10.1.1 Upper back ..................................................................................... 49 10.1.2 Chest ................................................................................................ 49 10.1.3 Triceps ............................................................................................. 50 10.1.4 Biceps .............................................................................................. 50 10.1.5 Shoulder .......................................................................................... 50 10.2 Core exercises with elastic band .............................................................. 51 10.2.1 Abdominals .................................................................................... 51 10.2.2 Lower back ..................................................................................... 51 10.2.3 Rotation ........................................................................................... 52 10.2.4 Playing posture ............................................................................... 52 10.3 Lower body exercises with elastic band ................................................. 52 10.3.1 Striding ............................................................................................ 53 10.3.2 Hamstrings ...................................................................................... 53 10.3.3 Abduction ....................................................................................... 53 10.3.4 Adduction ....................................................................................... 53 10.3.5 Single leg squat ............................................................................... 53 10.3.6 Hip extension ................................................................................. 54 10.3.7 Hip flexion ...................................................................................... 54 10.3.8 Jumps ............................................................................................... 54 11 Discussion ............................................................................................................ 56 Bibliography ............................................................................................................. 62 Attachments ............................................................................................................. 68 Attachment 1. Picture of training video ......................................................... 68 Attachment 2. Picture of training description ............................................... 69 1 Introduction Ice hockey is a physically holistic sport, which requires players to have many diverse physical qualities and characteristics. In-game situations such as checking, battling, skating, shooting, and puck handling demand the use of all three types of strength and coaction of many different muscle groups. Elastic resistance bands are popular and have been widely used method for over 100 years in fitness and conditioning programs. Recently therapists and trainers have used this method also in rehabilitation to strengthen muscles. Further, research has proven that elastic resistance can provide similar properties than free weights or weight ma- chines, making it ideal and effective device from young children to older adults, as well as from sedentary people to elite athletes. Elastic resistance training is popular because it is convenient, portable, inexpensive, versatile, simple to use, and it allows individual to achieve variety of training goals. Major advantage of elastic training is that it does not rely on gravity allowing individuals to perform movements in various places and situations. For the same reason elastic resistive devices have the ability to execute vir- tually any training movements, making it ideal for sport specific resistance training. Altering platforms the exercises can be made more challenging and to improve bal- ance. (Ellenbecker & Page 2011, 1; Hughes & Page 2003.) This thesis will cover the advantages of using elastic bands for all three types of strength training in terms of reaching the physical demands set
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