DevelopingtheComplete

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

Lower 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

A1 2 Leg Linear Jump

OH Throw

Lateral Bound

OH Throw

A2 Hip Mobility

Thoracic Mobility

Hip Mobility

Thoracic Mobility

B1 1 Leg Linear Hop

Rotational Throw

1 Leg Lateral Hop

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

Upper Body Strength

Lower Body Strength

Upper Body Hypertrophy

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