By Sean Hope-Ross, director of strength & conditioning, National Sports Development /
So many factors contribute to forming a well-rounded hockey player. Time in the gym or on the track working on one’s strength and cardiovascular fitness are essential, but power may very well be the most valuable physical quality an athlete can possess.
Power is the ability to generate maximum levels of strength in the shortest period of time.
Studies have proven that substantial improvements can be made in power development with proper training and quality instruction.
Hockey is a dynamic sport that involves quick reaction times and rapid acceleration, and one must train with high-force and maximum speed to be efficient in these areas. Plyometrics are specific exercises designed by strength coaches and fitness professionals to enhance fast powerful movements.
As mentioned above, hockey is a sport that demands power and speed. Plyometric exercises stimulate changes in the neuromuscular system that will improve the muscles ability to react more quickly and powerfully.
If done properly, the athlete should experience increases in jumping ability, lateral quickness, speed and reaction time, and overall body awareness and coordination. Stressing proper technique and following strict guidelines will maximize the athlete’s results and eliminate the chance of injury.
The goal of plyometric training is to make the hockey athlete more explosive and powerful, so every single repetition that is performed must involve a maximum effort. Common sense alone should tell the player that to reach maximum power they need to train with full intensity.
However, the rest interval between sets and repetitions must be long enough that the athlete isn’t too fatigued to reach their top level of performance. Remember, you are training for power not endurance!
I will use an exercise called the squat jump to explain the physiology behind plyometrics. As the athlete bends their knees into a squat position preparing to jump, there is a quick lengthening of the muscle fibers in the muscle groups that will generate the jump.
The loading of these muscles activates reflex, and a strong stimulus is sent from the spinal cord to the muscles, which causes them to contract powerfully.
The brief time when the athlete is in the bottom of the squat, right before exploding into their jump, is called the amortization phase.
Essentially, the whole purpose of plyometric training is to stimulate the nervous system to shorten the amortization phase.
It doesn’t matter if you are playing in the NHL or playing minor hockey, plyometric training can make a very significant improvement to your game. I have yet to train an athlete that claims to already be too quick and powerful.
Sean has been the Strength and Conditioning Coach of the WHL’s Calgary Hitmen the past seven seasons. The Hitmen are currently ranked no. 1 in the WHL and no. 2 in the CHL. The NSD training staff also trains the 2009 Mac’s Midget Tournament Champions, the Calgary Buffaloes. |
