“Train the athlete, not the sport!” and “We are general physical preparation practitioners. Specific physical preparation takes place on the ice, not in the weight room.” While these statements hold merit, a deep understanding of the sport can enhance the specificity of training programs. Let’s dive into what “hockey specific” training truly means and how we can create effective programs for hockey players.
Defining “Hockey Specific”
According to Dictionary.com, “sport” is defined as an athletic activity requiring skill or physical prowess and often of a competitive nature. “Specific” means having a special application, bearing, or reference; specifying, explicit, or definite. Combining these definitions, “hockey specific” training can be understood as:
An athletic activity requiring skill or physical prowess, with a training program designed to have a special application, bearing, or reference to hockey.
However, nothing can fully replicate the ice. The forces, speed, and environment of hockey are unique. Yet, with first principles—biomechanics, adaptation, sport acumen, and program design—we can create training programs that better serve hockey players.
Biomechanics: Moving on Ice vs. Land
Understanding Locomotion on Ice
Hockey involves unique movements due to the low friction of ice. This affects how players move and which muscles are engaged. For example, during skating:
- Gas Pedals: Glutes and quads power the stride.
- Brakes: Adductors help control and stop movements.
Training Implications
- Gas Pedals: Develop the glutes and quads progressively.
- Brakes: Focus on strengthening adductors in a controlled, progressive manner.
- Injury Prevention: Understand common injuries in hockey and take a preemptive approach in training.
Adaptation: Targeting Specific Needs
Filling the Gaps
On-ice training emphasizes the frontal and transverse planes due to the nature of skating. Off-ice training should complement this by targeting the sagittal plane and other underused areas.
Training Strategies
- Sagittal Plane Focus: Early off-season bi-lateral lifts (e.g., squats) and sagittal plane med ball power work.
- Isometrics: Long-duration yielding isometrics to counter chronic sport positions.
- Mobility: Address length-tension issues, especially around the hips, to improve performance and reduce injury risk.
Sport Acumen: Technical and Positional Demands
Understanding the Game
A deep knowledge of hockey’s technical aspects and positional demands is crucial. For instance, goalies have different needs compared to forwards and defensemen.
Programming for Position
- Technical Skills: Incorporate drills that enhance specific skills needed for different positions.
- Positional Demands: Tailor training to address unique stresses and movements of each position.
Program Design: Acute Programming Variables
Adjusting Variables for Specificity
Acute programming variables such as exercise selection, intensity, sets, rest, and tempo need to be tailored to the sport and time of year.
Progression Methods
- Progressive Overload: Gradually increase weight lifted.
- Variety: Change exercises, equipment, or techniques to prevent plateaus.
- Specificity: Focus on movements and energy systems that mimic on-ice activities.
Conclusion: Integrating First Principles
Creating a hockey-specific program involves more than just mimicking on-ice movements in the gym. It requires a comprehensive understanding of biomechanics, adaptation, sport acumen, and program design. While nothing can fully replace the ice, we can better prepare our athletes by applying these principles to their training.
By focusing on what truly matters and effectively communicating this to athletes, coaches, and stakeholders, we can create programs that enhance performance and reduce injury risk. Remember, the best training programs are those that are well-rounded, thoughtful, and specific to the unique demands of the sport.
For more insights, check out these related articles:
- Programming Considerations for Ice Hockey: Part 1
- Testing for Hockey Players
- Dosing Volume Using the High/Low Model in Ice Hockey
With a solid understanding and application of first principles, we can make our training truly “hockey specific” and help our athletes achieve their full potential.