Download off-ice training to support on-ice performance

OFF-ICE TRAINING TO
SUPPORT
ON-ICE PERFORMANCE
OVERVIEW
A. Warm-up and Dynamic Stretching
B. Speed, Agility, and Quickness
C. Skating Related Movement Skills
D. Warm Down and Recovery
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A. WARM-UP
Why Warm-up?
1. Improve Muscle Dynamics
2. Prepare the Athlete for the Requirements of the Sport
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WARM-UP
Warm-up…But How?
3 Steps
1. General Aerobic Exercise
2. Mobility and Active Isolated Stretching
3. Sport/Activity Specific
Step 1. General Aerobic
Exercise
• Short Duration – 5-10 minutes
• Jogging, Biking, Skipping
• Mini Games – Soccer, Handball, Relays
Step 2. Mobility and Active
Isolated Stretching
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Mobility (low intensity)
• Incorporate major muscle groups
• Varying directions
• Example: high knees, jumping jacks
• Active Isolated Stretching
• Slow and controlled
• Continuous
• Example: lunge w/ rotation
• Mobility (moderate intensity)
• More aggressive
• Example hip swings
Step 3. Sport/Activity
Specific
• High Intensity
• Maximum Effort
• Short Duration
• 5 -10 minutes
• Cognitive
• Cone Drills
• Jumping/Bounding/Sprinting
• Agility Patterns
B. SPEED & QUICKNESS
• Definition
• Speed: the rate at which someone is able to move
• Quickness: initiate movement at a fast rate
Reaction Time + Response Time = Movement Time
(Quickness)
SPEED & QUICKNESS
• Key Points:
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Intensity
Technique
Concentration
Duration
Rest
Repetition
UNDERSTANDING
AGILITY
• Definition
• The ability to move from A-B-C in a low, efficient
manner while maintaining speed balance and
control
AGILITY BASICS
• Body Positioning:
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BOS (Base of Support)
COG (Center of Gravity)
Core Engaged
Arm Mechanics
Breath
AGILITY PARAMETERS
• Directions
• Linear
• Lateral
• Reverse
• Acceleration vs Deceleration vs Re-acceleration
• Positive shin angles
• Lower COG over strong BOS
• Arm action on accel, decel, and re-accel
• Underlying Factors: reaction time, strength, stability,
balance, coordination, mobility
C. SKATING RELATED
MOVEMENT SKILLS
• Athletic Positon:
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Feet shoulder width apart
Hips low
BOS (Base of Support)
COG (Center of Gravity)
Core Engaged
Chest Out
SKATING RELATED
MOVEMENT SKILLS
• Off-Ice Skating Drills:
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Plyometrics
Quick feet drills
Power Skater
Russian Box
D. WARM DOWN &
RECOVERY
• 3 Steps:
• General Aerobic
• Stretching
• Nutrition
WARM DOWN &
RECOVERY
• 1. General Aerobic:
10-20 minutes light aerobic activity
As soon after session as possible
60% of max heart rate
Biking, jogging, walking
Results: 50% reduction in lactic acid after only 10
mins.
• @ 1 hour lactic acid levels are back to normal
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WARM DOWN &
RECOVERY
• 2. Stretching:
• Duration – 5-15 minutes
• Focus on individual muscle groups (hamstrings,
gluteals, groin, quadriceps, hip flexors)
• Only do static stretching during warm down
WARM DOWN &
RECOVERY
• 3. Nutrition:
• Refueling and rehydration starts right after the
session.
• Includes c1.0 -1.2 g carbohydrates/kg body weight
ex. Bagel 7 Banana
• 10-20 g of protein ex. 2 cups of milk
• 500 ml of water/lbs of bodyweight lost