Hockey Training Programs

Plyometrics Improve Power

Q. What are plyometrics? My hockey coach says they are good to improve power and explosiveness…

A. Your coach was correct, power is the name of the game, and plyometrics are a good way to develop it. Plyometric exercises have their roots in Europe where they were first know as “jump training”. Plyometric exercises are used by athletes and trainers to improve strength, power, speed, quickness, and jumping ability while also helping to develop better coordination and balance. However, plyometrics are not for the beginner, it is important to have a sufficient strength base before you start this advanced form of training.

Plyometric exercises are unique because they link strength with speed of movement to produce power. This may include bounding, box jumps, high stepping, skipping, hops, various jumps as well as medicine ball movements. These highly accelerated movements can improve maximal strength levels leading to rapid increases in strength. Because this type of training is extremely intense, it is too stressful for long-term training and is usually performed for 12-week cycles.

Side jumps are a great plyometric exercise to improve hockey performance. To perform this exercise, place a telephone book on the floor in the middle of a room. With your feet together jump sideways over the book landing as softly as possible. As soon as you land on the floor, jump back to the starting position. Repeat this movement 20 times, take a 30 to 60 second break, and repeat the exercise for two to three sets depending on your comfort level. To increase the difficulty jump over a taller object such as a milk crate.

Plyometric drills can be used for the upper and lower extremities and are good for all sports, however, a plyometric routine must be tailored for each individual and sport. For instance, a skiing plyometric routine should be designed to mimic the amount of energy that expended while making explosive turns down a mountain. On the other hand, a plyometric exercise program for a throwing athlete should be designed to prepare the shoulder muscles for the repetitive overload that is applied during overhead sport activities. This would include more of a focus on medicine ball throwing movements rather than jumping and bounding movements.

A plyometric program must consider the athletes’ age, skill level, injury history and a myriad of other variables that comprise his or her athletic development. If used correctly plyometrics can boost your athletic ability to new heights.

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.

Functional Training Has Changed The Workout Scene

Functional training is fast becoming a popular alternative - and a fun addition - to traditional methods of weight training and exercise. Although it is open to wide interpretation, it general involves performing exercises that mimic a movement in a sport or daily activity or a multi-joint movement designed to improve performance in a sport or daily activity.  It is quite the opposite of bodybuilding, which generally involves isolated muscle fatigue. Whether you are a professional athlete, just beginning a workout regimen or simply looking for an interesting alternative to your regular routine, functional training offers many physical benefits, including improved neuromuscular coordination, speed, agility, endurance and balance.

Functional training has its roots in rehabilitation.  When a person is injured and off work registered therapists often use functional exercises to help prepare the injured patient so they can return to work without re-injury.  For instance, if a carpenter were off work they would perform exercises to simulate lifting, hammering and ladder climbing activities to prepare their bodies for a safe return to work.

A wood-chop using a medicine ball is a great functional exercise that simulates the movement involved in swinging an axe.  It incorporates upper body, lower body and core muscles and it also increases your heart rate and improves your flexibility and range of motion. Because this exercise uses so many different muscles it can make everyday activities such as grocery shopping, cleaning and lifting much easier. It can also be used with athletes, such as a boxer or hockey player who want to improve their agility, balance and coordination.  There are many great functional exercises that use a stability ball, wobble board, exercise tube or traditional dumbbells and pulley systems that can improve athletic performance.

Another benefit of this type of training is improved coordination between the muscular and nervous systems. When full-body coordinated movements are performed repeatedly, we are actually training our nervous system to send a signal to our brain before we even realize there is a need for a particular muscle contraction. For example, a snowboarder would benefit from engaging muscle groups in their entire body while balancing on an unstable environment, as their reflexes would naturally improve with increases in balance and stability; the body’s response to different physical environments becomes almost automatic as we subconsciously improve the communication between our nerves and muscles.

Functional training is also extremely beneficial to elderly people who experience difficulty with performing everyday activities, as it serves to strengthen core muscles while conditioning arms and legs, and translates improvements in functional strength to activities of daily living. As such, functional training improves quality of life and can be very liberating for individuals who have struggled with performing simple daily tasks.

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.

Do Not Neglect Your Hamstring Muscles

Question:  I have been neglecting my hamstrings for years and now I have a serious muscle imbalance, what are a few good exercises for them?

Answer:  You are not alone; many people work very hard at strengthening their quadriceps and forget about their hamstrings.  Many of the common leg exercises including squats, lunges, and leg press work predominantly the quadriceps and gluteals with the hamstrings playing a much smaller role.  Similarly, most sport activities including hockey, soccer, cycling and running place much more stress on the quadriceps than the hamstrings.

To keep your leg muscles balanced it is important to strengthen your hamstrings to keep them in check with the front of your legs.  Failure to do so may result in knee injury and decreased performance for an athlete.  Below are a few good hamstring exercises and an important hamstring stretch.

D.B. Hamstring Deadlifts: This exercise is effective at isolating the hamstrings, gluteus and spinal erectors.  Start standing upright with your feet shoulder width apart with a dumbbell in each hand.  Keeping your back straight, slowly bend forward at the waist and lower the dumbbells down to your knees until you feel a gentle stretch in your hamstrings.  Reverse the procedure to return slowly to the starting position.  Most of the effort should be felt in your hamstrings and not your lower back.

Hamstring Ball Tucks: Lying on your back, place your feet on the ball with your hands on the floor by your side.  Lift your hips off of the floor so that your body is straight.  Keeping your hips lifted, bend your knees rolling the ball towards your buttocks and then return to the starting position. Perform two to three sets of 10-20 repetitions depending on your comfort level.  The effort should be felt in your hamstrings and your trunk stabilization muscles.

Hamstring Stretch: To stretch out your hamstrings stand facing a table or a similar object approximately the height of your waist.  Keep your left foot flat on the floor and place your right foot on the object.  Make sure both legs are straight but not in a locked position.  Lean forward towards your right foot while keeping your back flat and shoulders back.  The stretch should be felt in the hamstrings of the right leg.  Repeat the stretch with the opposite leg.

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.

Explosive Training is Required to Improve Hockey Performance

As the hockey season is coming to an end now is the time to start preparing for the upcoming fall season. In this issue we are introducing a strengthening exercise, a plyometric exercise, and a flexibility exercise designed to provide you with greater explosiveness, power and maneuvering ability.

Walking Lunges

Stand facing a room approximately 20-50 feet long. Step forward with your right leg and slowly lower your body until your rear knee is about 2 inches above the floor. Remember to keep your right knee directly over your right foot while keeping your back straight and shoulders upright. Step forward with your left leg and repeat the above. Continue lunging down the room alternating legs. Perform 3 sets of 12-15 repetitions per leg with a comfortable weight in each hand. You should feel the effort in your gluteus and thigh muscles, not in your knees, ankles or back. This is a favorite exercise of many of our NHL hockey players who want to improve on their power and explosive ability.

Side Jumps

Side jumps are a plyometric exercise designed to improve your speed and power. It is important to have a sufficient strength base before your start plyometrics. To perform this exercise, place a telephone book on the floor in the middle of a room. With your feet together jump sideways over the book landing as softly as possible. As soon as you land on the floor, jump back to the starting position. Repeat this movement 20 times, take a 30 to 60 second break and repeat the exercise for one to three sets depending on your comfort level. To increase the difficulty jump over a taller object such as a milk crate. This exercise will provide you with the explosiveness needed for rapid weight transfer while skating.

Rotation Low Back Stretch

Lie flat on your back on an exercise mat or blanket. Bend your legs to a ninety degree angle and keep your feet flat on the floor. With your arms out to the side and your shoulders flat on the floor roll both of your knees together down to the floor. A gentle stretch should be felt in the lower back. Hold for 15 to 60 seconds and repeat on the opposite side. Performing this exercise daily will improve your trunk mobility enhancing your maneuvering ability while you are skating.

If you are looking for some exercises to improve your hockey performance give these exercises a try. Be sure to talk to your doctor first to ensure that these exercises are safe for you.

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.