Introduction Speed and agility are critical performance factors in ice hockey, influencing a player’s ability to create scoring opportunities and win puck battles. A recent study examined the effects of contrast training (CT) on post-activation potentiation (PAP) and its influence on on-ice repeated sprint performance in elite ice hockey players. At Hardbody Athlete, we continuously seek innovative training methodologies to enhance athletic performance. This study provides compelling insights into how strength and conditioning coaches can incorporate contrast training to improve a hockey player’s explosiveness on the ice.
What is Contrast Training? Contrast training involves combining heavy resistance exercises with explosive movements, leveraging the PAP effect to enhance muscular performance. The research explored whether performing a 5×5 heavy squat (85% 1RM) superset with squat jumps six hours before competition could lead to improved sprint performance during a game.
Key Findings from the Study
- Significant Improvements in Sprint Performance
- Players in the experimental group showed a 5.5% reduction in total sprint time (56.2s to 53.1s) and a 5.9% increase in mean sprint speed (6.4 m/s to 6.8 m/s).
- The first sprint speed increased by 7.4%, allowing players to reach top speed faster, a crucial factor in hockey’s fast-paced environment.
- Impact on Game Play
- A 4.3% faster average sprint speed meant that by the end of five sprints, a contrast-trained player would be 8.25 meters ahead of an opponent who did not follow the CT protocol.
- The first sprint advantage (5.5%) equated to a player reaching the offensive zone approximately 2 meters ahead of their opponent, increasing scoring opportunities.
- No Significant Impact on Jumping Ability
- While sprint times improved, the study found no significant improvements in vertical or broad jump performance post-training. This suggests that CT’s benefits are more pronounced in horizontal power movements rather than vertical explosiveness.
- Neuromuscular Activation and Endurance
- The PAP effect lasted up to 6 hours post-training, supporting the idea that properly timed strength and explosive training could provide an edge in competition.
- Despite the improvements in sprint speed, there were no changes in blood lactate concentration, heart rate peak, or rate of perceived exertion, indicating that the gains were primarily due to neuromuscular adaptations rather than metabolic factors.
How Hardbody Athlete Can Implement Contrast Training At Hardbody Athlete, we already integrate strength and explosive power training into our hockey programs. Based on these findings, here’s how we can optimize pre-game and in-season contrast training:
- Game Day Preparation: Incorporate low-volume, high-intensity squats (85% 1RM) paired with explosive jumps as part of the morning activation session before an evening game.
- In-Season Training: Utilize contrast training 1-2 times per week to maintain neuromuscular efficiency without overloading players.
- Pre-Game Warm-Ups: Include short-duration resisted sled sprints to activate the PAP effect without inducing fatigue before on-ice competition.
Conclusion The study underscores the effectiveness of contrast training in improving repeated sprint ability, a key performance factor in hockey. While it may not enhance vertical jump performance, its impact on sprint speed and creating separation from defenders can provide a competitive edge for elite players. Hardbody Athlete continues to evolve its training methodologies by incorporating science-backed strategies like contrast training to maximize player development and game-day performance.
For hockey players looking to enhance their on-ice explosiveness and sprint ability, contrast training is a game-changer. Contact Hardbody Athlete today to learn how our evidence-based strength and conditioning programs can help you dominate on the ice!