Off Season Training

[UofSRoller]

So i've been looking for some "dry land" training and even some stuff to do during the season for endurance, but I can't find any free information really. Anyone have an example of off season training programs they'd be willing to share?

[RichardGraham]

Hi UofSRoller,

Funny you should ask. A friend of mine just gave me some advice on the same subject:

**

USA Hockey has some really good drills that only take a few minutes each. Click on "Off Ice Space - NTDP's drills teach stick skills."

http://www.usahockey.com/coaching/main_site/main/home/

Also a good article on dryland skating. http://www.letsplayhockey.com/908cardiac.html

Dryland drills;
http://midlandspeedskatingclub.com/DRYLAND/drylandhome.htm

**

Good luck!

[robinshockey25]

Also if you go to the Nike/Bauer website (www.bauer.com (http://www.bauer.com)), somewhere they have a whole series of drills with video instructions that can be viewed and downloaded to an ipod. Pretty good stuff.

[goodrid12]

I'm going mountain biking across the rockies in August. That should work too.

[islanderfan]

Here are a couple of very good exercises for conditioning. I had our athletic trainers at the rec center work this up for the team. They seem very simple, but if you do them 3 times a week, they really help a lot.


Here is the program:

With either ice or roller hockey. there are a couple primary areas to
focus your training on. One is leg strength: primarily hip flexors, hip
adductors(groin),and hip extensors (glutes). Two is the concept of core
balance or maintaining a steady center of gravity. The following exercises
will focus on these two areas.

Leg Strength


1.
Anterior Lunges -Works hip flexors. hip extensors, and quadriceps.
Technique -Step forward with leg, lunge with the hips, push yourself back to starting position. Repeat with opposite leg. Important key: Your lead leg
knee should never go in front of your lead foot.

2.
Lunge Matrix -Essentially consisting of three lunges. One forward and
in. one forward and one forward and out. The foot should remain
straight for all three lunges. Reminder: Knee stays behind the toes.

3.
Lateral Lunges -Lunges stepping out to the side. The key is dropping
the hips down during the lunge.

4.
Mini squats -Feet shoulder length apart. Place hands on head Drop
butt and hips down so upper legs are parallel with the ground. (Like
sitting in a chair)


Balance:

3 way hop lunges -Like a lunge matrix instead we hop ahead with the lead
leg and hold your balance there for a count of three. About 30-45 degrees of knee bend is recommended.

Good to do as leg conditioning at the end of practice.

10 mini squats
10 lateral lunges
10 scissor kicks
5 squat Jumps

Perform one to three of them. 2-3 times a week. Usually at the end of a
workout. You will be sore. If these become easy. then double the number

--------------

Of course, endurance and recovery are also important, so wind sprints and any running, biking, etc. will help.


Good Luck

Jerry Remsbecker
KSU Roller Hockey Club
Faculty Adviser & Coach

[Leaferguy]

4. Mini squats -Feet shoulder length apart. Place hands on head Drop
butt and hips down so upper legs are parallel with the ground. (Like
sitting in a chair)
I've read that deeper squats are actually better for your knees, as more of the weight is supported in the hamstring/hip area. Just something to look into.

As far as endurance training goes, your best [simple] bet, IMO, is interval training and long-distance aerobic cycling.

For interval training, it's simply a sprint, recover, sprint, recover pattern. The recovery is usually longer than the sprint and you can "pyramid" your sprints to be longer and then shorter.

For aerobic exercise, you'll want to monitor your heart rate. A lot of people bike for an hour with no idea that they're not actually doing aerobic training because their heart rate is not in the correct zone. I think it's around 75-80% of your max HR, which is generally calculated by using age.

From personal experience (as a goaltender), the reason the interval training is important is because your 60-90 second shifts are largely considered anaerobic exercise, while your recovery is based on the strength of your aerobic training. In HS, I ran long distance (6-8 miles a day), and my body simply didn't feel right in game situations. In college, I've stopped running such long distances. Aside from the benefit to my knees and hips, I feel like I have a better ability to maintain an energy level during a flurry of shots or whatever. I still do bike longer distances in an aerobic fashion to make sure I have the ability to recover, but as with everything, it's about finding a happy median and not focusing on one thing over the other.

Hope that helps! If anything sees incorrect info, please feel free to correct me.

http://www.lifetimehockey.com/Conditioning.htm
Seems to be a good source of info. I'd recommend at least reading through it.

http://www.huronhockey.com/corner-04.htm
Another decent source

http://www.futurepro.com/elite_camp_training_program.pdf
A resource from Steve McKichan, goalie coach for the Maple Leafs. It's a preparatory program for his Elite goaltender camps, but the forwards he trains use it as well. It's not easy, but it's pretty well defined and can definitely serve as a framework for Summer exercise. I've attended a mini-clinic, and at the least, he knows way more about exercise for hockey than I ever will.



One thing I forgot to mention was plyometrics. When done properly and with the right intensity, they can be incredibly tough, but incredibly helpful. I've had trouble doing them due to a abdominal hernia, but when I could, they were far and away the toughest things I had to do.

[nottanitta]

Drink Beer.

[roy94]

I have a little experience with this. I train athletes, so here’s what I do and by I, I mean they:

1) Don’t play hockey. 1 time a week for about 1 hour is fine but no more. If your very unskilled work on skills 2-3 times a week for 20 minutes but don’t play hockey. This (playing hockey) is actually counterproductive.

2) Get stronger…unless you can squat 300% of your body weight your not too strong. Maximal strength is the quality that has the greatest effect on all other qualities. Get strong.

3) Don’t run miles. 2-3 miles 2x’s a week is ok but use these for recovery. Hockey is a games played fast. Running miles makes you slow. Even the fastest milers are "slow" in absolute speed. Its not an argument of relatives its black and white.

4) Run fast, use intervals….use 40yrd’s 50yrd’s 100yrd’s 300yrd’s 400 meter sprints. Manipulate rest intervals sometimes longer sometimes shorter. never shorter than 1:1. You can use shuttles, cuts, straights whatever.

5) Don’t start metabolic training (sprinting) until 6-8 weeks out. It only takes that long to get your metabolic conditioning up to par. Doing this while trying to get stronger will severely limit strength gains. Remember: GET STRONG…….some sprinting 10-20 minutes after lifting 2x’s a week is ok just to keep your preparedness up but don’t do “conditioning” workouts.

6) Don’t get all caught up in “sport specific” this term was coined to make money…Yes different sports require a different emphasis but its not as much as you think. Stick with squats, deads, bench, and pullups/ rows and their variations and you’ll be good. Don’t waste times and energy with a lot of bicep curls and the like. Some are ok, having an “arm”, "chest", whatever day is not. .....1 thing for hockey is to train grip a lot..you grip a stick, train it hard.

7) Lift heavy weight….contrary to what they say in Muscle and Fiction lifting lighter weights doesn’t make you stronger you MUST get within 80% of your max if you’re an intermediate or better to get stronger. Any less and you stay the same or regress.

8) If you cant squat your body weight don’t do true plyometrics. Jumps onto a box are ok. Not off. Land in the same position you jump from.

9) If you do plyo’s keep the volume low 2-3x’s a week about 50-100 foot contacts. 2 weeks on 1 off.

10) If you have a sled, drag it. If you have rope and some tires, drag them. This does wonders for your conditioning, lower body strength and overall preparedness.

11) Yes Squatting below parallel is good for your knees in most cases because it strengthens the posterior chain much better.

12) Chances are you (because 90% of the hockey players I've had) have a very weak "posterior chain", hamstrings, glutes, low back, lats....this must get stronger. Everyone focuses on quads, this gets neglected but once its strong you can get better leg drive and skate from a deeper knee bend.....knee bend is the main factor in skating speed. (stride length)

There are some good manuals you can buy that outline this much better. Go to eliteFTS.com and look around. That is the most up to date training information available. I know a lot of it sounds wrong but you have to realize that hockey training for the most part is still in the dark ages and is just starting in some circles to get out. It’s been ruled for 30-50 years by dogma, that worked, but didn’t necessarily work best. If you have any questions whatever they may be PM me and I’ll get back to you.

sorry to push Elite on here (they sell stuff , i dont want to make it a comercial) but it really is a plethora of accurate up to date info in the Q&A and the articles section....

[roy94]

I forgot something:

If you have a car or truck, put it in neutral get behind it and push it....it builds tremendous leg drive. Keeps your hips down and extend the arms dont "hang on".

[get2it]

Come one....you guys cannot be serious with this....Off season training for college club roller hockey....wow...half the people that play in the league couldnt even run a mile....

[GoRangrHky]

well then it's a good thing it's not college club cross country. If people don't feel like sitting around all summer getting fat, I don't see an issue with that.

[roy94]

The investment of time, effort, money and emotion we, or at least my self and many of my teammates, put into the competitive NCRHA season is and has been immense. Why would it be foolish to attempt to get the best return possible on that investment? In my experience, most ?athletes? regardless of their level of competition strive to perform to their best ability. I would guess that many of the members of NCRHA clubs are interested in forms of physical activity other than hockey and most likely ?go to the gym?. If someone is going to be spending X number of hours per week ?training? wouldn?t it appear prudent to spend that time actually training in a manner that would have a positive correspondence to improvement in an activity that, in many ways, will be a large part of their life for 8-9 months? I would think so.

Many, many people train for what are truly amateur sports (and train very hand) only for the satisfaction of being able to say they prepared to the best of their ability and during competition they were able to perform the best they could on that day. Perhaps it?s just me but striving for excellence, regardless of the endeavor, doesn?t sound foolish.

[Leaferguy]

Come one....you guys cannot be serious with this....Off season training for college club roller hockey....wow...half the people that play in the league couldnt even run a mile....
1) It's not just for college club roller (It's possible to play for other teams)

2) If I want to not be able to do anything, I have the rest of my life to be lazy. If this motivates me, so be it.

3) I get injured less when I exercise.


I don't want college roller to be the end of my hockey playing career, so I try to take my preparation for hockey in general as seriously as possible.

[WeakSauce]

Come one....you guys cannot be serious with this....Off season training for college club roller hockey....wow...half the people that play in the league couldnt even run a mile....


Spoken like a true guilty conscience.

[Patn Lawton]

Come one....you guys cannot be serious with this....Off season training for college club roller hockey....wow...half the people that play in the league couldnt even run a mile....

I ran 2.5 miles yesterday, and if I can do that then anyone in the league can.

[nottanitta]

I drank 2.5 beers, and anyone in the league can do that. Such hard work.

[Leaferguy]

Can I have four beers?



You pay now, bitch!

I'm tired of this crap.

[RichardGraham]

Can I have four beers?

You pay now, bitch!

I'm tired of this crap.

Justin, that "Landlord" clip is the funniest thing I've seen in a LONG time. I recommend to anyone who hasn't yet seen it to Google "Will Ferrell & Landlord."

You won't be disappointed :D

[hockeynuts]

Funny Funny -I have an 18 month old girl and that was some funny stuff.

[TheSnake22]

bitch bitch bitch bitch.... lol...

i'm just buzzed

thanks guys that was good stuff

[William Bourque]

Justin, that "Landlord" clip is the funniest thing I've seen in a LONG time. I recommend to anyone who hasn't yet seen it to Google "Will Ferrell & Landlord."

You won't be disappointed :D


IDK, the Peyton Manning SNL live skit about the United Way is probably one of the best...

Or Clarkie, the Canadian Hockey Goalie video...

[TheSnake22]

so far off topic lol...

all of peytons skits on snl were good...

**** in a box and lazy sunday are still the best though imo...