An ice hockey training plan should develop a combination of aerobic power, strength and muscle bulk, explosive speed and power as well as good anaerobic endurance. On average hockey players perform for 15-20 minutes during a 60-minute game usually in intervals of 45 to 60 second shifts with a 4 to 5 minute rest in between. These shifts tend to be anaerobic in nature with short, intense bouts of high speed skating and aggressive body contact, demanding a high level of anaerobic endurance and muscular strength.
Hockey players today are physically bigger, faster and stronger than how they use to be back in the 1980’s and 90’s. They are one of just a few groups of athletes that may benefit from hypertrophy training for increased muscle bulk.
However, while weight training is an important part of the annual ice hockey training plan, it must be specific. Increased lean mass is not the only goal of strength training. Gains in maximal strength are only useful on the rink if they are converted into explosive power and power endurance. This takes a more advanced approach than a typical bodybuilding routine.
As the intense physical contact in hockey exposes players to an increased risk of injury, conditioning also plays an important role here too. "For a better conditioned athlete there is less chance of injury, and conditioning promotes career longevity. The player also becomes mentally stronger, after enduring the intense efforts required for conditioning..." said Wayne Gretzky.
By preparing the body adequately for competitive games, a well-designed ice hockey training program can help to prevent many of the chronic and acute injuries that are inherent in the sport.
Take a look through the articles below. They cover the different elements of fitness important to hockey players. You will also find sample programs, sessions and drills to help you become a fitter, more complete player.
http://www.sport-fitness-advisor.com/intervaltraining.htmlhttp://www.sport-fitness-advisor.com/hockey-training-store.html
http://www.sport-fitness-advisor.com/resistance-training.html
http://www.sport-fitness-advisor.com/power-training.html
I like the amount of information you put into this blog! Drew, you really know your stuff. Although volleyball is not as intense in the fact that it is not a contact sport, the powerful and quick movements that need to be developed by an athlete is similar to hockey. Plyometrics is used to gain power in the legs such as scissor jumps. What is used specifically for hockey as an example?
ReplyDeleteI see some similarities between field hockey and ice hockey training in that most of the workouts are anaerobic---A lot of field hockey is sprinting, but then you also get a decent amount of recovery time. I've always wondered if training (like doing sprints on the ice) are the same kind of workout as sprinting on a track--or is it completely different muscles that are being used? Good post Drew--you proved to be an excellent ball boy at field hockey games this year!
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