“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.” These statements hold a lot of truth, but there’s value in understanding the nuances of the sport to design more specific and effective training programs. Let’s explore how integrating first principles can make your hockey training more tailored and impactful.
Defining “Hockey-Specific”
According to Dictionary.com, “sport” is an athletic activity requiring skill or physical prowess, often of a competitive nature. “Specific” means having a special application, bearing, or reference. When combined, “hockey-specific” training programs should explicitly cater to the unique demands of hockey, enhancing performance in a targeted manner.
While nothing can replace the actual experience on the ice—the forces, speed, and environment—coaches can still develop programs that better serve hockey players’ needs by relying on foundational principles.
Biomechanics
Understanding the biomechanics of hockey is crucial. Here are some key questions to consider:
- How do players move on the ice compared to land?
- What are the primary muscles used during skating?
- What common injuries occur in hockey, and how can we program to prevent them?
On the ice, movement involves minimal friction, requiring powerful glutes and quads for propulsion and adductors for braking. Skating is heavily reliant on the frontal and transverse planes. Training these muscles off the ice requires a focus on different planes of movement to ensure balanced development and injury prevention.
Adaptation
In programming, consider:
- What adaptations are you aiming for?
- What methods will target these adaptations effectively?
- Which areas can you focus on that are not being addressed on the ice?
For instance, the sagittal plane is less utilized on the ice but critical in off-ice training to ensure balanced muscle development. Implementing exercises like hip extensions and bilateral lifts early in the off-season can address this. Additionally, incorporating isometric exercises and mobility work can help counteract the chronic positions of skating.
Sport Acumen
Understanding the technical and tactical aspects of hockey is vital. Each position—goalie, forward, defenseman—has unique demands:
- What are the specific positional demands?
- What technical skills need to be developed?
For example, goalies often experience significant stress on their hips due to positions like the reverse vertical horizontal (RVH). Tailoring programs to address these specific stresses can enhance performance and reduce injury risk. Resources like Coach Dave King’s book “Loose Pucks and Ice Bags” can provide valuable insights into the game’s technical elements.
Program Design
Effective program design involves manipulating acute programming variables (APVs):
- Exercise selection
- Exercise placement
- Intensity
- Number of sets
- Rest periods
- Tempo
Adjust these variables based on the adaptation goals, athlete’s age, and time of year. For example, early off-season might focus on building strength with bilateral lifts, while in-season training might shift to maintain strength with less volume and more sport-specific movements.
Practical Tips for Coaches
As a coach, particularly at Hardbody Athlete, where elite training is paramount, consider the following:
- Track and Analyze: Keep diligent records of your athletes’ progress to adjust programs as needed.
- Communicate Clearly: Make sure athletes understand why they are doing each exercise and how it benefits their on-ice performance.
- Balance Training: Ensure that off-ice training complements on-ice demands without overloading the same muscle groups.
Conclusion
So, is there such a thing as a hockey-specific program? Absolutely. While the ice remains irreplaceable, integrating first principles into your training approach can significantly enhance performance and reduce injury risk. By understanding the biomechanics, necessary adaptations, sport acumen, and effective program design, coaches can create tailored programs that prepare athletes for the unique demands of hockey.
At Hardbody Athlete, we’re dedicated to helping you understand and apply these principles, ensuring that your training is both effective and sport-specific. Remember, the goal is to prepare athletes not just for the gym but for the game, translating every ounce of effort into performance on the ice.