Pre-Season Conditioning - Part 4. Coaching T ips. Warm Up. Playing Fie ld

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1 T it le: Pre-Season Conditioning - Part 4 Dat e: Venue: Playing Fie ld Durat io n: 1 Ho ur 15 Minut es Sessio n Go als: Ho ckey players require a blend o f strength, po wer and muscular endurance. We have been building on this in the previous weeks. This week we move more towards the anaerobic power and anaerobic endurance which is essential fo r ho ckey players. Although the majority of the game is spent in low-level activity such as walking and light jo gging, repeated back-to-back sprints mean that it is impo rtant that players should have good levels of speed and tolerance to lactic acid. No o f Players: Abilit y / Level: Equipment : Co nes, Wat er Bo t t les and a Whist le Perso nal Co aching Go als: The objective of this session is to start getting your players' bodies used to working anaero bically to make the players mo re efficient. 10 minute warm up of dynamic stretches and drills, 5 minutes plyometrics, 24 minutes for Strength, 10 minutes for Cardio#1, 6 minutes for Speed and Agility, 12 minutes for Cardio#2 and finally 5 minutes for Cool down. Pre warm up set up the following: Six lines of cones approximately 10 meters apart. Tim e Tas k / Activity / Ses s ion Content Coaching Points Warm Up Circle Running Get your group to form a large circle facing the back of the pers on in front, with you s tood in the center. Make s ure the circle is as large as pos s ible to s ave players from running in a tight circle. Start the group s lowly jogging in one direction and every s econds change the direction - indicate this by blowing the whis tle. Get them to do all of the drills below is both directions. 1. Change in speed: Over the cours e of the warm up the s peed s hould be progres s ively increas ed. Within the warm up s peed can be changed on dem and of either a com m and or a whis tle. Go from a jog then s hort s harp burs t. Start and s top the burs t with a whis tle. This warm up is a good way to get your group to all work at s am e pace, s o no one falls behind and is good for team building as everyone s tays together. Hockey involves fas t changes of direction as well as m oving in every direction. It' s good to practis e m oving at s peed in m ultiple directions. This is als o good for s ppatial awarenes s as players have to s tay a cons tant dis tance from the others. The drills that are incorporated into the warm up are good for re-educating and conditioning the body to m ove at s peed m ore effectively which is im portant for hockey being a fas t gam e with a lot of rapid changes of directions. 2. Run backwards: Running backwards is not only es s ential within hockey it is als o very good at re-ballanceing the body by working the oppos ite m us cles to running forwards. 3. Side st ep f acing middle: Rapid s ide s teps. Take a s tep to left foot out to the s ide then bring the right foot to m eet left. Stay on for toes and s tay tall. Make s ure you do the exercis e in both directions. 4. Sidest eps f acing o ut : Rapid s ide s teps. Take a s tep to left foot out to the s ide then bring the right foot to m eet left. Stay on for toes and s tay tall. Make s ure you do the exercis e in both directions. 1/7

2 5. Fast f eet side st ep f acing t he middle: Side s tep facing the m iddle of the circle - is s ide s tepping in a s quat pos ition with back s traight, head up. This is a great warm up that doubles as fitnes s. 6. Fast f eet side st ep f acing o ut side circle: Sam e again but this tim e get your players to face the other way. Fas t feet in the s ide s tep wakes up the link between your players ' brains and m us cles. This exercis e can be done m ultiple tim es within the warm up. 7. Grape vine (cro ss o vers): Step out to your right s ide on your right foot. The left leg cros s ed behind the right foot to place the left foot on the ground. Step out to the right again with the right foot and bring the left foot this tim e in front of the right leg. Repeat in the oppos ite direction s o that the left leg leads. 8. High knees: Us e arm s to help drive knees high and s tay on toes. Concentrate on the height of the knees and the s peed of the cadence, fas t, rather than covering a long dis tance. Short and s harp drill. 9. Kick yo ur bo t t o m wit h f eet : The aim is to have a fas t cadence. USe you arm s to balance the body and drive the m ovem ent. Try to kick your bottom with the heals of your foot. Not about dis tance covered, m ore bout s peed of m ovem ent. 10. High Skip: Us e arm s to help drive the knee up and s im ultaneous ly explode off the floor with the oppos ite leg and foot to gain as m uch height as pos s ible off the ground. Concentrate on the height of the knees and height of the hop rather than covering a long dis tance. The explos ive phas e is the up, the recovery phas e in-between. 11. Feint do dge: Throw dodge the oppos ite way you are running then continue the way you s tarted. Dynamic St ret ches Dynam ic s tretches to be done in circle. Keep the m ovem ent continuous, don' t s top and hold. 2/7

3 1. Lunge: Keep front knee over the front foot. Pus h hips forward and try to rotate pelvic bone up towards the s ky to increas e the s tretch on the hips. 2. Sideways Lunge: Take a s tep to s ide, put weight on one leg and bring the toe up of the other. Toe pointing to the s ky. 3. Leg swings - Fro nt and Back: This can be done in pairs for s upport. Try to keep hips s quare and s wing legs forward and back. Bend knee when the leg is at the back, like preparing to kick a ball. Feel in ham s trings when the leg is at the front and quads and hip when the leg is at the back. 4. Leg swings - Side t o side: Can be done in a pair for s upport the eas ies t pos ition is facing each other with arm s out in front holding each others elbows. Swing the legs in front of the body trying to keep the leg in the frontal plane (parallel with the body). 5. Sumo Twist : Squat down and pus h knees out with elbows, s tand, turn and face oppos ite direction. Try to keep the check high rather than leaning forward. 7. Bo dy Ro t at io n: Standing up with arm s on hips. Start by m aking s m all hip rotations then larger, keep feet planted. As you lean forward feel the s tretch on ham s trings. 7. Windmill arms: Standing tall m ake big circle with arm s going in oppos ite directions. 8. Fro nt and Back Clap: Clap hands together in front of body while pus hing hands up and then around the back clap hands together. Plyomet rics Explo sive st rengt h t raining Players perform thes e practices on the s tart line. Thes e practices won' t m ake your players tired but they will m ake them fas ter! Perform 10 of each drill each out, looking for a very explos ive m ovem ent. This is not a com petition about who can cover the m os t dis tance, it' s about height! After each practice walk back and then s tart the next exercis e. 3/7

4 1. High Skip: Us e arm s to help drive the knee up and s im ultaneous ly explode off the floor with the oppos ite leg and foot to gain as m uch height as pos s ible off the ground. Concentrate on the height of the knees and height of the hop rather than covering a long dis tance. The explos ive phas e is the up, the recovery phas e in-between. 2. Squat Jumps: This exercis e s tarts with a deep s quat. Explode off the floor into a jum p trying to get a m axim um height not dis tance. The up phas e is the fas t, power phas e and the down phas e is the s lower recovery. It is not a race to com plete each repetition the aim is to get m axim um height. 3. Split Squat Jumps: Get until a lunge pos ition with the back leg s traight down from the hip with the knee at right angles with the front leg at right angles to the hip. Explode out of the floor and while in the air s wap which leg is in front. Try to gain m axim um height rather than dis tance. Only a s m all dis tance m ay be traveled and this is fine. 4. Bo unding: This is es s entially taking long s trides while running. Think about driving the knees up and really exploding off the ground and us ing the arm s to drive. 5. Single leg lat eral ho ps: To perform a lateral hop s tart by s tanding on one leg with your hands on your wais t or by your s ides. This is es s entially a s kip but unlike the high s kip you try to over m axim um dis tance rather than hight. Take off from one leg and land on that s am e leg, then repeat on the oppos ite s ide. St rengt h Deep Squat s and Shut t le Runs Place cones at 10 m etres intervals over 50 m eters. Get players into pairs. While one pers on in pair does s huttle run the other m em ber of the pair is doing deep s quats, holding the pos ition for a few s econds before s tanding and repeating. Once the player doing the s huttle run has finis hed players s wap over. After pairs have both perform ed deep s quats they s hould then work their way through the exercis es below (pres s ups, lunges, the plank and back extens ions ) alternating between running and perform ing thes e s trength exercis es. This is one s et - repeat 3 tim es. T he Shut t le Run: Sprint to the 50 m eter cone and turn. At s peed run backwards from 50-40m line. Side s tep facing one way from the 40-30m line. Side s tep the other way from 30-20m line. Run backwards 20-10m line. Turn and s print back to the s tart line. High levels of s trength are a prerequis ite for s uperior s peed, power, s trength endurance and overall hockey perform ance. Upper body and core s trength are im portant to increas e the power of the hit and pus h as well as being able to m aintain pos ition with les s fagitgue. The reas on for doing 1 m inute of each practice is to keep a s trength endurance elem ent. Players will have to breath hard to keep the m ovem ent going. Running backwards is an excellent way for the body to balance out the m us cles us ed when jus t running forward. Hockey is a fas t turning m ulti-directional gam e and players need to be able to m ove in all direction and change direction at s peed. Lunging in all directions is good as when tackling or reaching for the ball it is unlikely that the player will only ever lunge forwards in one direction. Als o s ingle leg s trength is im portant for s peed and balance and in the prevention of injuries. 4/7

5 1. Deep Squat : Stand with feet hip' s width apart with toes facing s lightly out. Squat down as if s itting on a s eat. Pus h bum out. Get as low as pos s ible. Should get to 90 degrees. Can us e their arm s for balance. When they s tand up pus h hips through at the top to com plete the m ovem ent. 2. Press Ups: Full pres s ups, no knees down. A good pres s up is the oppos ite of a ches t pres s, pres s ing the arm s up from bes ide the ches t rather than up by the s houlders 3. Clo ck-wise Lunge: This is exactly the s am e as a norm al lunge except that rather than jus t lunging forwards to 12 o' clock you lunge to 1 o' clock, then 3 o' clock, 5 o' clock, 6 o' clock, 7 o' clock, 9 o' clock and then las tly 11 o' clock. 4. Plank: Tum m y facing the ground, tum m y and bum tight. Don' t let head drop try to keep a s traight line from bace of head to coccyx. Cardio # 1 5. Back Ext ensio n: Lie on tum m y with arm s by s ide with palm s up. As you rotate palm s to face down lift ches t off the ground. As arm s go back to s tarting pos ition gently lower your tors o back to the ground. Speed endurance - Squares Mark out an area approxim ately 50 m eters by 50 m eters. Starting in one corner get your players to: Sprint diagonally acros s the s quare to the oppos ite corner and halfway along one s ide (red lines ). Then they jog the res t of this s ide of the s quare (blue lines ). Now s print diagonally to the oppos ite corner and halfway along this s ide of the s quare before joggin back to the s tart pos ition. This is one s et. 6. Sit up wit h t wist : Lie on the floor on your back. Bend knees s o that your feet are flat on floor and put tongue to the roof of your m outh to engage neck and upper back m us cles. Hands on the s ide of head s it up by trying to row up the s pine. Tuck chin into ches t and curl the s pine. Twis t the left elbow to touch right knee and then right elbow to touch left knee. And curl back down keeping the chin tucked in. Lie down s lowly. Then com e up again but alternate which elbow touches which knee each tim e. Allow your players to res t for 1 m inute by gently jogging. Com pete 4-6 s ets. Discussion In com petitive s ports s uch as hockey there' s nothing m ore dis couraging than trying to perform the m os t bas ic of s kills when your m us cles are flooded with lactic acid. During a m ulti-s print gam es players are frequently required to m ake explos ive runs or s prints cons ecutively, without res t. Receiving a pas s or trying to m ake a s hot in this exhaus ted s tate is often the las t thing they want. Lactic tolerance training will help you to recover m ore quickly from s ucces s ive burs ts of s peed andpower. It will increas e your tolerance to lactic acid and allow you to m aintain a highwork rate for longer. 5/7

6 Speed and Agilit y Fo llo w t he leader Split your group into pairs or s m all team s of 3 or 4 and nom inate one player from each group as the pace s etter, they can choos e to jog, run and s print when and as they wis h over a large area. The following players m us t attem pt to react quickly to keep pace with the leader. After one and a half m inutes change the leader. After 6 m inutes have a recovery period. This is an excellent drill which helps to develop reaction tim e, acceleration and s peed endurance, which are all im portant in hockey. Cardio # 2 Explo sive exercises and a sprint f inish! Split your players into two equal groups and get them to s tand on lines 40 m etres apart facing each other. Players perform all the exercis es below and m us t then finis h with a 20m s print. Players can only m ove onto the next exercis e once all players have finis hed the previous one. The las t team to get all their m em bers to the central 20m line have to do 10 extra burpees. 10 x Squat t hrust s: Start in the pres s up pos ition. Bring both feet up under ches t into a tuck. The clos er the feet m ove up the ches t the better. Then return both feet back to the pres s up pos ition. Keep hips low. Anaerobic power and anaerobic endurance are high in elite hockey players. Although the m ajority of the gam e is s pent in low-level activity s uch as walking and light jogging, repeated back-to-back s prints m ake s peed and tolerance to lactic acid an im portant characteris tic in players. Power is required for acceleration, s peed and quick changes in direction. Upper body s trength allows players to s hoot m ore powerfully and pas s over a greater range of dis tances. 10 x Burpees: The beginning of exercis e is the s am e as the s quat thrus t, bring feet together up underneath ches t. From there m ove weight backwards and jum p up. Make s ure you leave the ground as you jum p up and clap your hands above your head. 10 x Bunny Ho p: Sim ilar the the Squat jum p except ins tead of trying to get m axim um height this tim e on the jum p you try to get m axim um dis tance with each jum p. 10 press-ups and a 20m sprint : Full pres s ups, no knees down. A good pres s up is the oppos ite of a ches t pres s, pres s ing the arm s up from bes ide the ches t rather than up by the s houlders 6/7

7 Cool Down Get your group to form a large circle facing the back of the pers on in front, with you s tood in the center. Make s ure the circle is as large as pos s ible to s ave players from running in a tight circle. Start the group s lowly jogging in one direction and every s econds change the direction - indicate this by blowing the whis tle. Get them to do all of the drills below is both directions. 1. Hamst rings: Put weight through the back leg and s upport body weight by holding onto that knee. Plant the heal of the front leg and point toes towards the s ky. lean forwards. Gradually get your players to s low down and then walk before getting into the final s tatic s tretches below. It is im portant to cool down after a tough fitnes s s es s ion to avoid injuries. Players m us t hold each s tretch for 10 s econds and m us t not bounce when s tretching - jus t hold the s tretch. 2. Quads: Keep knees together. Partners can be us ed for balance. Pus h hips forward. 3. Calves: Put all the weight on the back leg, keep foot planted on the floor while bending knee as m uch as pos s ible. 4. Hip Flexo rs: Stand on one leg and bring your other knee into your ches t and hold there agains t your body with both your hands. Repeat with other leg. 5. Lo wer Back: 6. Sho ulders: 7. Chest : 8. Upper Back: Ot her Co mment s: " I always turn to the sp o rts se ctio n first. The sp o rts p ag e re co rd s p e o p le 's acco mp lishme nts; the fro nt p ag e has no thing b ut man's failure s." Earl Warre n Evaluat io n: 7/7