Posts Tagged ‘Hockey Training’

Specific and measurable off-season training

In the last post I explained how hard work and consistency of training do not necessarily translate to improved on-ice performance for hockey. As well, they are no guarantee that the potential for injury will be reduced. In this post I’ll share what the components of a off-season hockey training program should be.

Read the rest of this entry »

Is your work work misdirected?

What are your plans for hockey this fall? Are you looking to move on to another level? Do you have aspirations to make a new team? Read the rest of this entry »

Kelowna Chiefs training at Okanagan Peak Performance Inc

It’s getting to that time of year again. Teams that didn’t make playoffs are cleaning out their lockers and starting to make their way home. Even the players who did make it into the playoffs are through one round and possibly set to begin the next. Read the rest of this entry »

Skating is a huge part of the game of hockey. Everyone has heard the stories of players who were gifted in certain aspects of the game or who had all the other requisite tools but didn’t go far or didn’t get drafted. Read the rest of this entry »

Photo: Great day on the course last week for the Rockets golf tournament.

Yesterday I played in the Kelowna Rockets Alumni Golf Tournament. This is a definitely a fun event to participate in as it’s at a great course and involves some great people. Director of Marketing for the Rockets Anne-Marie Hamilton does a great job to make sure everyone is well looked after and has a great experience.

The Rockets have a great tradition going here so it’s no surprise that NHL players like Josh Gorges, Duncan Keith, Blake Comie and Shea Weber come out year after year to support the Kelowna General Hospital. You’ve heard about this Weber guy, right? He just re-signed for $110 million for 14 years with Nashville. Way to go Shea!

As for the golf this a great tournament. It’s definitely fun to play in a every pairing includes at least one current or former player. And these guys know their way around the course and tend to get out fairly often. As a coach I enjoy this as you can pick up little tricks here and there as to what works for them.

And even if they aren’t the most technically sound golfers they excel for a number of reasons primarily due to their athleticism.

For example, when they tee off they are very effective at finding a balanced position on their feet from which to generate power through the upper body. And if they can become effective at doing this standing on a narrow blade and a slippery surface it only makes sense they are going to be able to do that much better a job at generating power on a stable ground.

Now I realize a snap or slap shot are different from a golf swing. But there are a number of things that are similar to both movements. And if getting off a harder shot is one of your goals then look to apply the following to your training. By the way you can find a complete core training guide in Premier Hockey Training if you would more detail as to how to incorporate this into your training.

So here are the five keys to increasing the speed of your shot.

1. Ensure Everything Lines Up -

Before you even think of movement you need to know your body is properly aligned. One colleague likes to say that the joints stack one on top of the other. Why is this important?

Well if the joints don’t align stress is placed on the joint rather than transferred through the kinetic chain. So in other words you put more force on the joint, which could lead to in injury, and less force is transferred up through the body.

The picture below shows what this looks like with a valgus (or knee caving inwards) stress.

2. You Need Optimal Mobility -

Certain joints in the body need to move. Think of the ankles, hips and thoracic spine. If any of these are limited in their ability to move a couple of things can happen. First the body may try and achieve this range through an alternate joint. For example, if the hips are tight a player may move the low back in order to rotate the torso. Or the player may move only as far as the hips allow and thus not create the pre-load tension needed for a booming shot.

3. You Need Adequate Stability -

There are a couple of key things to make note of here. One is I mentioned you need mobility first. Remember this order and apply it in your training. Secondly the term ‘adequate’ stability was used. Why do I say adequate? Well because your core stability can be thought of as the body’s brakes.

Now which type of race car would bet on? The one that uses just enough brakes to control speed going into a corner? Or the one that hammers the breaks as hard as possible at each corner?

Even if you don’t race cars you’d know that it’s faster to apply only as much braking as is necessary to control the car and prevent it from slamming into the wall.

When loading up for a shot you want your core to fire. But you don’t want to fire your core so aggressively that the body cannot move as quickly and freely as possible. This is common mistake of hockey training where players practice training their cores with high threshold drills and exercises and wonder why their speed doesn’t improve. It’s like wondering why they are slow out of the corner when the brakes are still applied in their race car.

4. Appreciate Weight Transfer -

This is easier to appreciate in hockey than it is in golf. In hockey there is a weight transfer from rear to front leg during the shot. This is evident when the trail leg kicks up on the follow through.

In the same way on the golf course there needs to be a balanced position and a weight transfer to the front leg. In your training you want to make sure to incorporate lower body training that is unilateral, acceleratory and deceleratory to develop these weight transfers.

Want to find the short cut to a faster shot? Pick up a copy of Premier Hockey Training and you’ll have access to all the mobility and stability drills plus lower body exercises to add speed to your shot.

Chris                                                                                                                                                                                                                                                   Onside Hockey Training