Documenti di Didattica
Documenti di Professioni
Documenti di Cultura
HockeyOSeasonProgram
BrijeshPatel,MA,CSCS
HeadStrengthandConditioningCoach
QuinnipiacUniversity
Cofounder:
www.sbcoachescollege.com
www.myttube.com
ThankYou!
ArtHorneandDanBoothby
Northeastern
Otherspeakers
OurSport
WeveallgotsomethingtodowithHockey
Uniquesport
Manydierentneedsandtypesofathleticqualities
HowDoWeMakeHockey
AthletesBetter?
Improveathleticismmoreathletic=betterperformance?
Increasestrength=increasedpower,increasedspeed
Condence
ReduceInjuries
Philosophy
Everythingshouldbedoneinaneorttoincreasethe
athletesabilitytoabsorbforce(decelerate)
STRENGTH
TISSUEQUALITY
TISSUELENGTH
MOBILITY
Philosophy
WORKCAPACITY/CONDITIONING
STABILITY
RECOVERY
NUTRITION
TECHNIQUE
Acropolis
EnduringsymbolofAncientGreece
GoldenRatio
TheParthenonofFitness
PeakPhysicalFitness
HealthandWellbeing
RateofForceDevelopment/Power
Sound
Nutritional
Principles/
Regeneration
Strategies
Joint
Mobility
Eccentric
Strength
Work
Capacity
Acceleration
andAgility
Relative
Strength
Core
Stability
Joint
Stability
OSeason
Goals
Reducethechanceofinjury
WhatIdoandWhatIwanttoshowyou
Essential10
FlexibilityandMobility
BalancedCoreWork
Plyometrics
Speed/MovementTraining
PowerDevelopment(strengthspeed)
LowerBodyStrengthDevelopment
UpperBodyStrengthDevelopment
GripWork
WorkCapacity/Conditioning
TissueQuality
#1Flexibility&Mobility
Notthesamething
Mobility=CNS
Mobility+Stability=MotorPattern
StaticStretchingisnotabadthing
Importantpartinestablishingoptimalrangeofmotion
FLEXIBILITYRESERVE
FlexibilityReserve
Lackofexibilityreserve:
learningorperfectingvariousmovementsisimpaired
theathleteisinjuryprone
thedevelopmentofstrength,speed,andcoordinationareadversely
aected
thequalitativeperformanceofamovementislimited(whenan
athletehasaexibilityreserve,heorshecnperformskillsmore
rapidly,energetically,easilly,andexpressively.)
Pechtl,V.1982.Thebasisandmethodsofexibilitytraining.
Hips
Hipsdontlie
Flex/Mobeissuesmesswithmechanics
Mechanicsmesswithrecruitmentpatterns
Poorrecruitmentpatterns+volume=NOTGOOD!!
Mustbedonedaily!
HipDrills
Thoracic
Skatingposture
Unilateralrotation
Movefromtherightjoint
ExtensionRotation
SeatedTMobeSeries
ThoracicProgressions
ComboFlexibility
ComboFlexibility
ComboFlexibility
#2BalancedCoreWork
AntiRotation
"Themostimportantaspectofabdominalmuscleperformanceisobtaining
thecontrolthatisnecessaryto:
(1)appropriatelystabilizethespine,
(2)maintainoptimalalignmentandmovementrelationshipsbetweenthe
pelvisandspine,and
(3)preventexcessivestressandcompensatorymotionsofthepelvisduring
movementsoftheextremities."
DiagnosisandTreatmentofMovementImpairmentSyndromes,p.69.
"Themostsuccessfulrehabprogramsappeartoemphasizetrunk
stabilizationthroughexercisewithaneutralspinewhilestressingmobilityat
thehips."
UltimateBackFitnessandPerformance,p.38.
ExternalObliques
DominanceofAnteriorTilt
EOforPostPelvicTiltnotrotation
HelptoKeepPelvisneutralforoptimalringofPostChain
ExcessiveLumbarLordosis+AnteriorTiltleadsto:
1.Strong,tighterectors
2.Lengthenedandweakabdominals(especiallytherectusabdominusandexternal
oblique)
3.Shorthipexors(mayormaynotbeweak)
4.Lengthened,inhibited,andweakgluteals
5.Lengthenedhamstrings
"Weaknessoftheabdominalwallresultsinanincreaseintheanteriorrotarymotionof
thepelvis(anteriorpelvictilt).Themotionincreasesextensionandcompressiveloading
ofthelumbarfacets."
MechanicalLowBackPain,p.137.
Robertsonsarticles:
HighPerformanceCoreTraining
CoreTrainingforSmartFolks
ExternalOblique
Progression
IsoRevCrunchandSide
BridgeProgression
#3Plyometrics
Plyometricsreferstoexercisethatenablesamuscleto
reachmaximumforceintheshortestpossibletime.The
muscleisloadedwithaneccentric(lengthening)action,
followedimmediatelybyaconcentric(shortening)action.
http://www.sporttnessadvisor.com/plyometrics.html
FORCEPRODUCTION
STABILITY
FORCEREDUCTION
BaechleTRandEarleRW.2000EssentialsofStrengthTrainingandConditioning:2ndEdition.Champaign,IL:
HumanKinetics
Classications
LateralProgressions
ExplosivePushup
Progression
#4MovementTraining
Speed=Distance/Timeor
StrideLength*StrideFrequency
Linearvs.Lateral
TrainFasttobeFast;TrainSlowto
beSlow
LateralMovement
ShinAngles
TeachMovementvs.TimeMovement
Agilityisbestgainedbyactuallyplayingthesport
LateralMovementDrills
#5PowerDevelopment
RateofForceDevelopment
Power
Jumps2and1leg
OlympicLiftsSNATCH
MedBallThrows
Knowyourcoachinglimitations
Clean/Vertimax
#6LowerBodyStrength
SingleLegBreakdown
SQUAT
1LEG
SUPPORTED
STATICMORE
VERTICAL
DYNAMICMORE
HORIZONAL
BEND
1LEG
UNSUPPORTED
MOREVERTICAL
STRAIGHTLEG
BENTLEG
2OR1LEG
2OR1LEG
SplitSquatProgression
#7UpperBodyStrength
PushMovements
i.Horizontal(Pushup)
ii.Vertical(ShoulderPress)
PullMovements
i.Horizontal(BentOverRow)
ii.Vertical(Pullup)
PushupHold
IntegratedScap/RC
#8GripWork
Strength
Endurance
FirstorLastpartofkineticchainusedtoabsorborexpress
forcethroughtheupperbody
Integralpartofforcetransfer
Prehab
GripExercises
#9WorkCapacity
Conditioning
Methods
CONTINUOUS
vascularizationoftheactivemuscles.Enhancethe
musclesphysical,chemical,andmetaboliccharacteristics
consistsofworkinanaerobiczoneforaprolongedperiod
Eectiveforenduranceathletes
MethodsCont
INTERVAL
Extensive7080%Eort
1:2or1:1work/rest
Intensive80100%Eort
1:3work/rest
Short020seconds
Medium3045seconds
Long>60seconds
Tempos
TempoRunsareruns
doneat7585%ofmax/
notasprintorajog
7WeekProgression
1:2WorktoRestRatio
Extensive
Maxyardage2400
Day1
Day2
Day3
Wk1
100ydTempos
10
Wk2
100ydTempos
10
Wk3
100ydTempos
12
12
14
Wk4
100ydTempos
14
12
12
Wk5
100ydTempos
16
16
18
Wk6
100ydTempos
18
14
14
Wk7
100ydTempos
20
20
16
Shuttles
Intensive
Short/Medium/Long
Changeofdirection
1:3WorktoRest
Asworktimeincreases(60sec);Resttime
decreases;1:2Ratio
25yardsvs.50yardDistance
6001000totalyardsofshuttles
Times/NormsShuttles
MethodsCont
VARIATION
Continuousworkoutinwhichintensityisvaried
throughoutuntilthetargettimeisreached
Variousmovementsoccurindierentcombinationsandat
variedintensitiestomakeupagame.
Thismethodaordstheopportunitytoincorporateall
thosevariedmovementsandintensitiesinaworkoutthat
canhelpsimulatethedemandsofthegame.
SledDragging
Circuits
Greatwaytotrainworkcapacity
Timevs.RepbasedorCombination
Implements
Bias
Competitive/TeamBuilding
Exercisesmustbesimple!
OtherWaysofDevelopingWork
Capacity
Shorterrestperiods
Supersetting/pairingexercises
Remedialworkb/wsets
IncreaseTUT
UnilateralExercises(1Arm,1Leg)
ExtraWorkoutsworkonweaknesses
Ex:Mobility/PreHabCircuit
#10TissueQuality
Quality
Length
Restoreoptimallengthtension
relationship
Starttherecoveryprocess
PuttingItAllTogether
Lotsofthings
Wheretoputwhat
4DayProgram
Upper/Lower
ModiedWestsideTemplate
WarmupisKEY!!!
4DayWarmupAthlete
Lower Body - Power
Upper Body
Strength
Upper Body
Hypertrophy
Ankle Mobility
Dynamic Warm-Up
Shoulder Mobility
Dynamic Warm-Up
Ankle Mobility
Dynamic Warm-Up
Shoulder Mobility
Dynamic Warm-Up
Core Stability/
Activation
Core Stability/
Activation
Core Stability/
Activation
Core Stability/
Activation
OH Throw
Lateral Bound
OH Throw
A2 Hip Mobility
Thoracic Mobility
Hip Mobility
Thoracic Mobility
Rotational Throw
Rotational Throw
B2 Glute Medius
T-Spine/Shoulder
Mobility
Glute Medius
T-Spine/Shoulder
Mobility
C1 Reactive
C2 Balance
Chest Throw
Scap Activation
Reactive
Balance
Explosive Pushup
Scap Activation
4 Day Program
Lower Body Power
A
1
Explosive
BB Push
Squat
Horizontal Push
A
2
External Rotation
Core
Horizontal Pull
Pullup/Chinup
B
1
Single Leg
Supported
DB Push
Bend/Hip
Extension
Vertical Push
B
2
Pullup/Chinup
Horizontal Pull
Scap
Horizontal Pull
Bicep
C
1
Bend/Hip Extension
Tricep
Single Leg
Unsupported
C
2
Scap
Deltoid
Core
Pushup Variation
C
3
Core/Forearm
Horizontal Pull
Forearm
Deltoid
4DayNotes
1stPairMainexercisewithasupplementaryexercise
48setsofmainexercise;24setsofsupp
2ndPair34setsofeachexercise
3rdtriplesets13setsofeachexercise
Questions????
THANKYOU!!!
ContactInfo:
bpatel@quinnipiac.edu
203.582.3857
www.sbcoachescollege.com
www.myttube.com
www.quinnipiacbobcats.com