Nutrition and Fitness

 

Getting your legs back

 

Getting your legs back means that it’s time to turn up the tempo on your training and start to challenge your body physically even more.

 

Below are some great ways to turn things up tempo and to start “getting your legs back” in time for fall workouts. Follow these guidelines to help to see where you are and where you need to be with the time you have left this summer:

 

Spin that jump rope

Jumping rope is fantastic because it helps to do two things: build cardio endurance and quick feet.  Try jump rope variations such as jumping for reps, or jumping for time.  Add the use of differently weighted ropes to challenge your strength and cardio endurance at the same time.

 

Perform mini-sprint tests to gauge where your legs are

Set up a 20-yard distance.  Time yourself sprinting it for one rep.  Take 60 seconds off then repeat, recording your time with every rep for about 8-10 sprints.  Do the same thing 2-3 days later by either adding five yards or cutting down your rest time.  Try to condition your legs to be just as explosive over longer distances with shorter time rest intervals.

 

Use a weighted vest/jacket

You can start to get the feel of practicing with all of that heavy equipment on by using a weighted vest in your workouts.  Don’t just use it in your sprint/agility workouts, but wear it in the weight room as well.  Start getting used to the feel of it again while in action.

 

Perform totally body exercises with explosive movement

Combine a total body movement with explosive exercise to start creating strength/conditioning combos.  For example, perform a set of hang cleans with the bar for about eight reps.  Put the bar down and pick up a heavy rope and spin out about 20 jumps.  Whew!  Then repeat for three more sets.

 

Incorporate quickfeet action drills followed by explosive drills

Perform quickfeet steps through a 10-yard agility ladder.  As soon as you complete it, jump side-to-side over a single 12” hurdle for 8-10 reps.  This way you train your legs to be quick for a moment, then explosive the next.

 

Call a teammate!

Gauge your progress by calling a teammate and get together with him/her to train.  See where you are compared to them, and use this as a barometer of where you expect to be.  It’s often better to call a teammate that will inspire you to work harder. 

 

Swim, bike and hike

You’ve been lifting and running all summer, right?  Do something you have not done to your legs like swim, bike or hike a trail.  Train your legs in a different capacity then you’re used to to throw another challege at them.

 

Think hockey

Think about all the work you have done this summer.  Sit and mentally think about the work that you have put in towards success.  Feel the confidence of knowing not only are you ready for another season, but that your legs will be even better this time around.

 

Get those legs back!  

 

Daimond Dixon is a Sports Performance Trainer that has spent over a decade training athletes in all sports to perform faster, quicker, stronger and more explosive.  He currently trains individual athletes and teams both hands on and Online. You can visit his web site at www.ProPowerTraining.com or his online training center at www.OSPTraining.com.  He can also be reached at PerformanceSport@Hotmail.com.

 

 

 

Treating Acute Injuries

 

Sprains, strains and contusions are the most commonly seen injuries in hockey.
Sprains occur when ligaments are injured by being stretched or torn. Strains are caused by the same mechanism of overstretching, however the term applies to muscles and tendons. A contusion is a blunt injury causing damage to the skin and underlying tissue, commonly known as a bruise.

The same basic treatment applies for each of these injuries. It’s commonly referred to by the acronym R.I.C.E - which stands for Rest, Ice, Compression and Elevation.

 

Rest - Rest is vital to protect the injured muscle, tendon or ligament from further injury. It’s also extremely important in order to allow the healing process to begin. The body’s first reaction is to stop the bleeding at the injury site. This begins by the formation of a clot over the injured tissue. As soon as the clot forms, the healing process begins. This clot is very fragile so resting the injury is important for both its formation as well as preventing its disruption after it’s formed.

Ice- If you can withstand the initial discomfort, ice will prove to be very beneficial. Tingling and burning sensations are normal and will subside after 3-5 minutes. It provides pain relief by its numbing effect. Even more importantly ice will prevent secondary tissue death associated with injuries, which speeds healing.

 

Knowing the effect ice has on cells will aid in your understanding of why it’s so important. When tissues are injured, bleeding occurs which contributes to swelling. As cells move to the injury site to begin repair the need for oxygen and nutrients increases greatly. However, due to swelling, the oxygen supply is limited, which results in cell death. The cooling effect of ice reduces tissue and cell metabolism, decreasing the need for oxygen. Cells that would otherwise die can now survive and continue to work on healing the injury. In order for ice to be effective it should be left on continuously for 15-20 minutes.

 

Crushed ice works best as it will conform to the injury site. Since this isn’t always available a bag of frozen peas is an alternative that works well. They’re inexpensive, reusable and effective. Simply apply for 15-20 minutes then refreeze them for the next time they’re needed. Re-freezable gel packs are another option.
It’s best to buy ones that are flexible when cold so they can mold around the injured body part. Be aware that some gel packs have chemicals that allow them to be flexible when frozen. These chemicals can cause the packs to be colder than freezing (32 degrees F) so they should not be placed directly on the skin. Use a moist towel or cloth between the ice pack and the skin.

 

Ice massage is another effective method to treat an injury. Bathroom size paper dixie cups are filled ¾ full with water and frozen. Once frozen tear the top half of the cup away and use the bottom of the cup as a handle. Rubbing the cup on the affected area for 10 minutes will provide adequate cooling. Compression - This is an important treatment principle for the same reason that ice is.

 

Compression will limit swelling, enabling the body to heal quickly. Swelling is a major reason for prolonged healing time. It occurs rapidly after an injury, takes a long time to get rid of, and if not limited will cause the secondary tissue death explained earlier.

 

Understanding and Implementing the ADM

 

Over the last year, USA Hockey has promoted the American Development Model (ADM) in an effort to educate coaches, athletes and parents about long-term athlete development.   

 

I have gotten a lot of questions about this model and how to implement it.  This two-part article will break down some of the concepts in an easy-to-understand format so the program can be better understood and implemented on a consistent basis. 

 

The basic concept of the ADM is to take advantage of particular “windows of opportunity” as athletes mature in a long-term effort to develop the most complete athlete possible.  Instead of specializing in just one sport at a very early age, the ADM suggests a more well-rounded approach that will ultimately create higher-level athletic abilities than playing hockey alone will.

 

Move in different ways

 

Before about age 12, the nervous system is still developing and seems to be able to “expand” through exposure to different stimuli.  Think of the nervous system as a circuit board.  Training before age 12 is designed to build a “bigger board” so you can ultimately plug more wires into it down the road.  This enhancement is achieved through exposure to different sports and activities that involve running, jumping, turning, throwing, catching, striking, balancing, tumbling and anything that challenges a young athlete to move in different ways. 

Gymnastics, martial arts, dance, basketball, and soccer are great activities for young athletes to learn body-control, coordination and the ability to process physical information. 

 

Balance boards, stability balls, mini-tramps and jump ropes are simple items that can be used and progressively made more challenging.  Games that involve hand-eye coordination, running and jumping are also excellent.  You can even have your kids learn how to skateboard or walk on stilts.  Play follow-the-leader on a playground or Simon Says with different skills like hopping on one foot, push-ups or high-knee runs in place to allow for creativity and fun.

 

Playing other sports is another way to stimulate the nervous system, and the ADM highly encourages this in the younger age groups. 

 

Former Soviet sports development expert Tudor Bompa wrote about this kind of training in his book Theory and Methodology of Training.  His concept of introducing a variety of activities at a young age has been used in Europe for decades, and is part of the model USA Hockey is now promoting.

 

Because the circuit board is so wide-open in younger athletes, it is also an optimal time to develop key skills involved in sports.  For hockey, this is a critical time to learn how to skate, shoot and pass.  Time spent on these skills before age twelve will pay big dividends down the road.  There is also a window of opportunity to develop speed and quickness on the ground.  If available, programs that teach young athletes proper running mechanics in short bursts are highly effective for long-term development.  It may seem crazy to start training at this young of an age, but the long-term results are worth it. 

 

Skills and training

 

The ADM recommendation for 8 & Under is called the “FUNdamentals Stage” which focuses on what they call Fundamental Movement Skills (balancing, running, coordination, etc.).  They go so far as to suggest that hockey should only take up 25% of a young athlete’s activity while other activities/sports should take up 75% of their time. 

 

The next stage - 12 & Under -  is called “Learning to Train” and focuses on Fundamental Sports Skills such as throwing, striking, kicking, etc.  This entire stage of life should focus on individual development rather than competition.  Many coaches and parents want to “win games” rather than develop players, but the ADM is suggesting the opposite approach will give athletes the best overall experience and development.  They progress up to 80-90 practices and 30-35 games a year, but there is still a heavy emphasis on skill development.

 

The keys to applying the ADM approach for athletes 12 & Under are:

 

*Teach fundamental movements and athletic skills

*Focus on development rather than competition

*Stimulate the nervous system with multiple sports and activities

*Teach and practice fundamental hockey skills such as skating, shooting and passing

 

Implementing the ADM – Part 2 (older players)

 

In the last edition of Training Table (March 8, Michigan Hockey), the basics of USA Hockey’s American Development Model (ADM) for athletes 12 and under were discussed.  In this issue, we’ll take a look at how to apply these guidelines for athletes 13-18 years old.

 

The ADM refers to the next two stages as “Training to Train” for 13-14 year olds and “Training to Compete” for athletes 15-18. 

 

The timing of these stages depends on when the athlete hits his/her adolescent growth spurt, or Peak Height Velocity (PHV) as they call it.  This typically occurs around 12-13 years old for females and about 14-15 years old for males, but the timing can vary greatly. 

 

This is the point where I interact with many parents who want to give their kids an edge through proper training.  Their players have often dedicated themselves to one sport and are ready for a more structured training program. 

 

Window of opportunity

 

Training before the PHV is completely safe and beneficial (especially for the nervous system and aerobic capacity), but there is a window of opportunity to make significant gains in strength, speed and anaerobic power around 13-16 years old – usually 1-2 years after PHV for most athletes. 

 

During this stage, coaches should include short duration (5-20 seconds) bursts of training that include high-intensity sprints and multi-directional agility with relatively long rest periods (20-90 seconds).  This can be done on-ice and off-ice. 

 

Strength training should also take place throughout this stage, gradually increasing the intensity as the athlete matures.  It is very important that a qualified professional be consulted at this point to ensure proper instruction and program design.  Unfortunately, the sports world is ripe with unqualified trainers who rely on their past playing experience or the way they look to sell themselves.  A certified, degreed and experienced trainer will be able to individualize a safe strength training program and lay a solid foundation as young athletes learn how to train.

 

The strength training program needs to be safe and comprehensive, including exercises that balance each side of a joint and strengthen the entire body.  This is not the time to get “cute” and go with trends, fads, or exercises that promise to make a great hockey player.  These gimmicks will not lay the proper foundation, so stick with a scientifically based approach that emphasizes safety and quality instruction.  Depending on the time of year and competition schedule, 1-3 days of strength training per week is recommended for most hockey players under 15-years old.  There is no need to use very heavy weights yet, so stick with weights that can be lifted at least 8-10 times with perfect form.

 

Exercises that should be introduced at this age include:

• Squats, Lunges, Leg Press and Leg Curls”
• Upper Body Presses – Bench Press, Incline Press, Dips, Military Press
• Upper Body Pulls – Chin-ups, Rows, Pulldowns
• Hip and groin movements with bands or slide boards
• Core Work for Lower Back and Abdominals

 

Training to Compete

 

At 16-18 years old, the Training to Compete stage begins and involves the progression of strength, speed and endurance work as the athlete refines his/her hockey skills.

 

Because many Midget players are 1-2 years beyond their adolescent growth spurt, this is the time when athletes realize noticeable changes in muscle mass and strength. Female athletes will not see the same increases in muscle mass due to hormonal differences, but strength can certainly increase dramatically through proper training. 

 

At the Midget level, serious players typically know their schedules so that off-ice strength and plyometric training can be planned appropriately.  Heavier weights will be used, and the intensity will be turned up considerably at this point.  I typically recommend 2-4 days of strength training each week at this age.  Detailed instruction and proper program design are still a must to ensure balanced development.  By this time, strength training should be a year-round endeavor to achieve optimal results.

 

Because of the increases in strength and power, this is another window of opportunity to increase speed.  Incline skating treadmills and resisted skating are great ways to improve power throughout this stage in addition to traditional strength training.