If you are a hockey player and looking to elevate your training program then be sure to join us on our two part series.   The first step in designing a sport-specific program is to identify the main components of a workout.

1.    Specialized warm-up and stretching routine specific to each joint
2.    Balanced strengthening routine focusing on each major muscle group
3.    Sport-specific power exercises- cleans, snatch, deadlifts…
4.    Cardio- Boxing, skipping, bike…
5.    Speed, outdoor running program
6.    Plyometrics, includes jumping and bounding movements
7.    Sport-specific drills (shooting drills, face off drills…)

Each workout needs to start with a specialized warm-up routine designed to prevent injuries.  The most common areas of injury for hockey players are the groin, knee, shoulder and lower back. Players need to focus on muscle balance, flexibility and joint stability in order to prevent wear and tear and overuse injuries.

A strengthening routine needs to be focused on increasing strength but also on being balanced.  If an athlete increases the strength in their quadriceps but not there hamstrings they will not benefit from full leg power and become susceptible to a knee injury.  Similarly, if an athlete develops a strong chest but has weaker back muscles they become susceptible to a shoulder injury and decreased performance due to poor body mechanics.

Power exercises such as hang cleans and deadlifts are good

for hockey because they help to improve strength and speed.  It is best to choose two or three power exercises and to perform three to five sets of each.

When performing cardiovascular exercises it is effective to vary the exercise and monitor your heart rate.  Alternate between skipping, stationary bike, treadmill, elliptical machine, or stair climber.  It is also a good idea to perform time specific interval training when doing your cardio.  For instance, if you normally have 45-second shifts then perform 60-second intervals at a higher intensity every two minutes to simulate a shift.  Your heart rate can vary from 80%-90% of maximum.

Speed programs are beneficial not only for the development of speed but also for the strengthening of the tendons around the knee and ankle.  Plyometrics are most effective if they are performed six weeks before the start of the season.  They can be hard on your body so it is not recommended to perform them for long durations.  This includes jumping, bounding, and hopping type exercises.

Sport specific drills such as shooting drills and face-off drills are an effective way to improve coordination and overall performance.  Practice makes perfect.  Be sure to join us next time as we will go into more detail about scheduling and organizing your workouts.

Shaun Karp is a certified personal trainer. For further information call his office at 604-420-7800 or visit their web site www.karpfitness.com.