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PREFACE
This document is intended to be an educational resource for athletes, parents, and coaches. It is written nd specifically considering 2 year bantam players with the purpose to summarize current guidelines and examples of physical training that will support player development. This resource is not intended, nor is it written, to be used as a specific training program; a single program cannot address the individual needs of each athlete appropriately. Instead, this document provides a general description nd of training goals / appropriate approaches for 2 year bantam players with respect to long-term development. Though examples are provided, there are many different exercises, learning progressions, and types of workouts; the examples provided are an illustration of the types of exercises to focus on (i.e. fundamental, whole-body movements), how exercises progress from simple to complex and the general differences in workouts for novice and advanced trainees. For specific program design, it is recommended that a qualified strength and conditioning professional be consulted. The information provided was compiled in 2013 from professional best practices in accordance with Hockey Canadas Long Term Player Development Model by the Alberta Sport Development Centre (NW).

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CONTENTS
Preface ........................................................................................................................................................................... 0 Section 2: Long Term Player Development ................................................................................................................... 3 Developmental Age ................................................................................................................................................... 5 Trainability and the 5Ss of Training .......................................................................................................................... 6 Hockey Canadas LTPD model ................................................................................................................................... 7 Section 3: Basic Principles of Training ........................................................................................................................... 9 Principle #1: Training is individualized ...................................................................................................................... 9 Principle #2: Training is repeating cycles of stress and recovery .............................................................................. 9 Principle #3: Training is continous............................................................................................................................. 9 Principle #4: Training is progressive and tolerable ................................................................................................. 10 Principle #5: Training ensures all-around development ......................................................................................... 10 Section 4: Training for Sport ........................................................................................................................................ 11 Physical Testing ....................................................................................................................................................... 11 Guidelines for organizing training ........................................................................................................................... 12 Guidelines for the transition phase .................................................................................................................... 12 Guidelines for the training week......................................................................................................................... 13 Guidelines for warm-up .......................................................................................................................................... 15 Guidelines for cool down ........................................................................................................................................ 16 Guidelines for strength ........................................................................................................................................... 17 What is strength? ................................................................................................................................................ 17 When should I emphasis strength? .................................................................................................................... 17 How do I develop strength? ................................................................................................................................ 18 Building a strength workout .................................................................................................................................... 19 Guidelines for stamina ............................................................................................................................................ 25 What is stamina? ................................................................................................................................................ 25 When should I emphasis stamina? ..................................................................................................................... 25 How do I develop stamina? ................................................................................................................................ 26 Building a stamina workout .................................................................................................................................... 27

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Guidelines for speed ............................................................................................................................................... 29 What is speed? .................................................................................................................................................... 29 When should I emphasis speed? ........................................................................................................................ 29 How do I develop speed? .................................................................................................................................... 29 Building a speed workout ........................................................................................................................................ 30 Guidelines for suppleness ....................................................................................................................................... 33 What is suppleness? ........................................................................................................................................... 33 When should I emphasis suppleness? ................................................................................................................ 33 How do I develop suppleness? ........................................................................................................................... 33 Section 5: Additional Resources .................................................................................................................................. 35

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SECTION 2: LONG TERM PLAYER DEVELOPMENT

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DEVELOPMENTAL AGE
Though often used interchangeably, the terms growth and maturation each refer to specific biological activities. Growth refers to observable and measurable changes in body size (i.e. height, and weight). Maturation refers to changes in systems as the body progresses toward maturity (i.e. the change of cartilage to bone in the skeleton). Development refers to the interrelationship between growth and maturation in relation to the passage of time. The concept of development also includes the social, emotional, and intellectual realms of the child. Chronological Age refers to the amount of time since birth, whereas Developmental Age refers to the degree of maturity. Children of the same chronological age can differ by several years in their level of maturation. The tempo of a childs growth has significant implications for athletic training because children who mature at an early age have a major advantage during the Training to Train stage compared to average or late maturers. However, after all players have gone through their growth spurt, it is often later maturers who have greater potential to become top players provided they experience quality coaching throughout that period. Hockey Canadas Long Term Player Development (LTPD) bases training and competition programs on developmental age. This can be estimated by the beginning of the growth spurt and the peak of the growth spurt (a.k.a. peak height velocity or PHV). For more information refer to Canadian Sport for Lifes resource paper The Role of Monitoring Growth in LTAD.

Figure 1: Estimation of developmental age using peak height velocity (A) and differences in early, average, and late maturers (B). 18, 20

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TRAINABILITY AND THE 5SS OF TRAINING

The basic components of training are known as the 5 Ss of training: Stamina, Strength, Speed, Suppleness, and Skill. Athletes will show different rates of improvement in each of these, depending on their developmental age and their genetics. This variation is referred to as trainability. Windows of Opportunity refer to identified stages of development where the trainability of each component of training is considered optimal. In other words, windows of opportunity are points in time when training has an optimal effect on the development of a specific component of training (i.e. Speed, Strength, etc). It is important to note that all systems are always trainable. Taking advantage of windows of opportunity does not imply one-sided training at the expense of other training components.

Figure 2: Optimal Windows of Trainability.
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HOCKEY CANADAS LTPD MODEL

www.HockeyCanada.ca

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Objective

The focus during this stage is on building an aerobic base, developing speed and strength and further developing and consolidating sport specific technical skills with an increased emphasis on hockey and a reduction in the number of other sports played. This phase will also include the introduction and development of individual and group tactics. Social and emotional considerations are addressed by placing an emphasis on team building, group interaction and social activities.

Develop basic psychological attributes: concentration, activation, visualization, relaxation, positive internal dialogue. Develop training routines to compliment the main part of the ice session: warm-up, hydration, cool down, nutrition, etc. Hockey Canada recommends that in the Train to Train stage that players focus on the following:

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SECTION 3: BASIC PRINCIPLES OF TRAINING

Achieving the highest level of performance requires a long-term systematic approach. To improve the effectiveness of long-term training, guidelines have been drawn from the biological, psychological, and educational sciences; these are known as Training Principles. Though described individually, they should be viewed as the 5, 12, 21 description of an overall approach to training.

PRINCIPLE #1: TRAINING IS INDIVIDUALIZED

Everybody is different. Training should consider the individual as much as possible. Critical components to consider include developmental age, training experience, access to facilities and coaches, personal goals, and identified strengths or weaknesses.

PRINCIPLE #2: TRAINING IS REPEATING CYCLES OF STRESS AND RECOVERY

Training places demands (stress) on the body and the immediate effect is fatigue. This causes the body to change (adapt); these changes lead to increased fitness, which improves performance. However, the body must recover from fatigue in order for performance to increase. As such, training is viewed as repeating cycles of stress and recovery (Figure 3). A common error is to emphasize stress too much, often at the cost of recovery.

PRINCIPLE #3: TRAINING IS CONTINOUS

Use it or lose it! The changes that occur following training are reversible. In other words, the body will not maintain fitness if training is stopped for too long (Figure 3). This does not imply that breaks or rest periods are to be avoided, but that long periods of complete inactivity be minimized.

Figure 3: Principle of Stress-Recovery Cycles (modified from 21)

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PRINCIPLE #4: TRAINING IS PROGRESSIVE AND TOLERABLE

In order for fitness to increase, a certain amount of training needs to be performed. However, as fitness increases, the amount of training needed for further fitness gains also increases; this is referred to as Progressive Overload. However, the body also has a limited ability to tolerate training and if excessive amounts of training are used, injury or illness may occur; this is referred to as Structural Tolerance. The amount of training performed must increase over time, but it must also remain within an individuals ability for tolerance.

PRINCIPLE #5: TRAINING ENSURES ALL-AROUND DEVELOPMENT

The highest levels of performance require a combination of general athletic ability, physical / mental preparation, character / intellectual development, and skill/strategy. The principle of all-around development recognizes that physical training alone is not sufficient for high performance.

Figure 4: All-around components of athletic performance (compiled from 5, 10, 12, 21)

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SECTION 4: TRAINING FOR SPORT PHYSICAL TESTING

Physical testing is a routine component of athletic development. The purpose of physical testing is to improve the effectiveness of training. In general, the benefits of testing include: x x x x Identifying areas of strength or weakness. Evaluating the effectiveness of a training program. Identifying athletes with potential to perform at higher levels. Providing motivation and accountability to athletes.

The following table describes tests performed at selection camp:

Table 1. Physical tests performed at selection camp.

20m Shuttle Run

Repeated High Intensity Endurance Test (RHIET)

Stamina (Anaerobic)

Standing Long Jump

Chin Ups

What does this test measure?

Stamina (Aerobic) Aerobic fitness supports high levels of strength, speed, and anaerobic ability. High aerobic fitness allows better recovery between shifts/periods/games and better tolerance to training/competition demands.

Lower Body Explosiveness (Strength & Speed) Explosiveness of the lower body is very important for reaching top skating speed quickly, and changing directions quickly. Players with very explosive legs will be faster on the ice.

Strength (Upper Body)

Why is this important?

Anaerobic endurance indicates a players ability to win puck races, check opponents and maintain speed in long shifts or back-to-back shifts.

A player with high upper body strength will be better able to check opponents on defense, break through checks on offense, and have the ability to take harder (faster) shots on net.

How is it performed?

Athletes run between two lines spaced 20m apart. Running speed is controlled by a recording; athletes must reach the line and pivot in time with the beep signals. The test is terminated when an athlete fails to reach within 1 m of the line twice in succession. The goal is to complete the highest stage possible.

Athletes run 6 maximal intervals. Intervals begin every 30 seconds (i.e. at 0.0, 0.5, 1.0, 1.5, 2.0, 2.5min). Each interval involves sprinting 40- meters out and back as fast as possible. Split times are recorded for the segments 5-35m and 35-5m. The time for each interval is a sum of the time taken from 5-35m and from 35-5m.

Athletes will stand behind a marked line with feet separated. A two-foot take-off and landing is used; arm swing and countermovement is permitted, but a running approach is not. Athletes attempt to jump as far forward as possible. Falling forward or backward on landing is not allowed. Three jumps are allowed and the best score is taken.

Athletes grasp a straight chin up bar using a shoulder-width grip with palms facing inwards (supinated). Starting from a hanging position with arms straight, athletes pull themselves up until the chin is above the bar. The body must remain vertical; no swinging of the hips is allowed. No rest is permitted at any stage of the test. The total chins ups performed.

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GUIDELINES FOR ORGANIZING TRAINING

Athletic development involves year-round training; however, the focus should shift throughout the year. Exact dates will vary depending on the individual and team but the general phases and general characteristics of a training year are shown in Figure 5.
Figure 5. General characteristics of annual training phases (adapted from 1, 5, 7).

Phase (month) Purpose

General Preparation (May to June) Improve physical fitness

Specific Preparation (August) Improve physical fitness 3 to 4 3 to 5 6 to 9 Decreasing Increasing Increasing High High Medium Medium Maintain / Increase

Pre- Competitive (September) Transfer to sport skills

Competitive (October to March) Optimize sport performance

Transition (April) Active Recovery

Weekly Sessions Strength or Speed Stamina Total General Characteristics Volume Intensity Sport Specificity Physical Priority Strength Stamina (aerobic) Stamina (anaerobic) Speed Suppleness

3 to 4 3 to 5 6 to 9 High Low Low High High Low Low (Technique) Maintain / Increase

Team Specific Team Specific 6 to 9 Team Specific High High Maintain Maintain High High Maintain / Increase

Team Specific Team Specific 6 to 9 Team Specific Team Specific High Maintain Maintain Maintain Maintain Maintain / Increase

1 to 2 1 to 3 6 to 9 Low Low Low Maintain Maintain Maintain Maintain Maintain / Increase

GUIDELINES FOR THE TRANSITION PHASE

A period of recovery is needed after the season. However, a complete stop in exercise will lead to a loss of fitness; loss of speed, strength and stamina will happen in as little as 7-12 days of inactivity. To maintain fitness, a minimal amount of exercise needs to be performed; this should consist of activities different from those normally used. It is recommended to perform 2-4 sessions a week; one of these should include strength training, and one should be a 5 stamina-based activity that incorporates aspects of speed (i.e. racquet-sports, soccer, basketball, etc).

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GUIDELINES FOR THE TRAINING WEEK

Within a single week, it is usually best to organize workouts so that the focus of training alternates (i.e. light/hard; speed/stamina; etc). Speed and Skill work is best performed in a non-fatigued state (i.e. early in the week) . Stamina workouts are best performed while slightly fatigued (i.e. later in the week).
Table 2. Example weekly structures for GPP (adapted from 7).

Monday Tuesday Stamina (light) Wednesday Strength (moderate - hard) Stamina (light moderate) Stamina (light moderate) Thursday Stamina (light moderate) Friday Strength (light moderate) Stamina (moderate hard) Stamina (moderate hard) Saturday Stamina (light moderate) Sunday Rest Example A: 9 Weekly Workouts Workout #1 Speed Focus (light) (Difficulty) Workout #2 Strength Focus (Difficult) (moderate) Example B: 6 Weekly Workouts Workout #1 Speed Focus + (Difficulty) Stamina (light)

Rest

Strength (moderate-hard)

Strength (moderate)

Stamina (light moderate)

Rest

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TRAINING DEVELOPMENT GUIDELINES

NOTE: EXERCISES IN THIS SECTION ARE EXAMPLES ONLY & DO NOT REPRESENT A FULL TRAINING PROGRAM

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GUIDELINES FOR WARM-UP

A warm-up should be performed prior to all training sessions. A proper warm up will improve training and prevent injury by activating the muscular, nervous, and energy systems. A proper warm up will: x x x x x x Increase body temperature. Increase heart rate and blood flow. Increase breathing rate. Increase metabolic processes. Increase range of motion. Allow for psychological preparation for the upcoming training session.

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GUIDELINES FOR COOL DOWN

A cool down should be performed following every training session. This helps return the body to a resting state and speed up recovery. Cool downs should incorporate less intense activities, but it should still serve to improve some aspect of your athleticism; spend 10-15minutes working on specific areas of tissue release, flexibility, and reflect upon how you can improve your training next time.

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GUIDELINES FOR STRENGTH WHAT IS STRENGTH?

Strength is the ability to produce force; it is considered a foundation of high-performance as it contributes to speed, stamina, and suppleness. Strength also helps prevent injury, particularly in a physical sport such as hockey. The three main types of strength are: x Maximal Strength is the ability to produce the highest amount of force in a single effort. This is important for body checking or fighting off an opponent. It is improved mainly through lifting weights and is highly developed in sports like Olympic Weightlifting and Powerlifting. Elastic Strength is the ability to increase force by using a quick pre-stretch of a muscle (for example, using a bounce when jumping, or a wind-up when throwing a baseball). It is important when skating/changing directions, and shooting. Elastic strength is improved mainly through jumping/throwing exercises and is highly developed in sports like Track & Field and Volleyball. Strength Endurance is the ability to maintain strength over time without fatigue. It allows an athlete to rd battle in the corners / in front of the net as hard in the 3 period as on the first shift. It is improved mainly through sport or lifting weights, and is highly developed in sports like Cycling and Rowing.

WHEN SHOULD I EMPHASIS STRENGTH?

All types of strength can be improved at any time. Strength training should occur year-round, but it is emphasized most during the off-season. Figure 6 summarizes key windows of opportunity as they relate to strength.
FEMALES: prior to PHV MALES: prior to PHV+1.5yrs YES FEMALES: post PHV IS PHV KNOWN? MALES: post PHV+1.5yrs FEMALES: 10.5< Age <12 MALES: 12.5< Age < 15.5 NO FEMALES: 12< Age <15 MALES: Age >15.5 Emphasize all types of strength.Develop maximal strength only after correct weightlifting technique has been learned. Emphasize all types of strength. Develop maximal strength only after correct weightlifting technique has been learned.

Emphasis Strength Endurance and Elastic Strength using jumping/medicine ball/bodyweight exercises. Learn technique of weightlifting exercises.

Emphasis Strength Endurance and Elastic Strength using jumping/medicine ball/bodyweight exercises. Learn technique of weightlifting exercises.

Figure 6. Windows of opportunity and guidelines for strength development.
1, 13, 15, 16

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HOW DO I DEVELOP STRENGTH?

The first step to increase strength is to learn correct technique. Simple exercises should be mastered before complicated ones and a variety of exercises should be learned using a full range of motion. Main exercises use many joints and are the foundation of training (i.e. squats, deadlifts, bench press, chin ups, etc). Assistant exercises use many joints or single joints (i.e. step-ups, push-ups, biceps curls, etc). The highest priority is placed on main exercises and the lowest priority is on assistant exercises using single joints. All key movements should be addressed in a strength program (squatting, deadlifting, jumping, upper body pushing / pulling, and rotating). The sport of Olympic Weightlifting is a valuable training tool for athletes as it is very effective at improving whole- body strength and explosiveness. However, the sport is very technical and a qualified coach should be consulted (contact the Alberta Weightlifting Association or the National Coaching Certification Program). The next step is to progressively increase the load. Lighter weights need to be used before progressing to heavier ones and technique must always be prioritized before weight.
Table 3. Example strength training sets and progression scheme (adapted from 2, 11).

Novice Developmental Age: Training Experience: How often should I train for strength?
Pre-PHV <2-3months 2-3x / week

Intermediate
Pre- or post-PHV 3-12months 2-3x / week

Advanced
Post-PHV >12months 3-4x / week

Example Training Sets Goal: Technique

How many exercises? How many sets and repetitions per exercise? How heavy is the weight? How much rest in between sets?

1-3 2-6sets of 3-6 repetitions 12-15RM* 1-2minutes 8-12 whole-body 1-3sets of 12-15 repetitions 12-15RM* 1-1.5min -

1-3 2-6sets of 3-6 repetitions 12-15RM* 1-2minutes 8-12 whole-body 1-3sets of 12-15 repetitions 12-15RM* 1min 1-4 main exercises 0-4 assistant exercises 2-4 core exercise 2-3sets of 8-12 repetitions 8-12RM* 1-2min 3-6 2-3sets of 3-6repetitions Low-Medium 1-2min

1-3 2-6sets of 3-6 repetitions 12-15RM* 1-2minutes 8-12 whole-body 2-3sets of 12-15 repetitions 12-15RM* 0.5-1min 1-4 main exercises 0-4 assistant exercises 2-4 core exercise 3-4sets of 6-10repetitions 6-10RM* 2-3min 3-6 3-5sets of 3-6repetitions Low-Medium 2-3min

Goal: Strength Endurance

How many exercises? How many sets and repetitions per exercise? How heavy is the weight? How much rest in between sets?

Goal: Maximal Strength

How many exercises?

How many sets and repetitions per exercise? How heavy is the weight? How much rest in between sets?

N/A (learn technique) - 3-6 1-3sets of 3-6repetitions Low 1-2min

Goal: Elastic Strength

How many exercises? How many sets and repetitions per exercise? How hard is the exercise? How much rest in between sets?

*RM Repetition Maximum; the heaviest weight allowing for the indicated number of repetitions to be performed with proper technique (i.e. a 12-15RM weight allows for no more than 12-15 correct repetitions to be performed).

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BUILDING A STRENGTH WORKOUT

Novice

Advanced*

Step 1: Warm Up Step 2: Technical Learning

Step 3: Elastic Strength

Step 4: Maximal Strength

Step 5: Strength Endurance

Step 6: Cool Down

Raise, Mobilize, and Activate Raise, Mobilize, and Activate (see warm up guidelines, pg. 17) (see warm up guidelines, pg. 17) Pick 1-3 Progressions Pick 1-2 Progressions (i.e. Squat) (i.e. Snatch) Choose # sets, reps, weight, and rest Choose # sets, reps, weight, and rest (i.e. 3 sets of 5 reps, light weight, 1-2minutes rest) (i.e. 3sets of 5 reps, light weight, 1-2minutes rest) Single Jump Circuit: Single Jump Circuit: Pick 3 types of jumps Pick 3 types of jumps (i.e. Jump onto low box, Broad Jump, Vertical Jump) (i.e. Jump onto high box, Jump over obstacle, Tuck Jump) Choose # sets, reps, weight, and rest Choose # sets, reps, weight, and rest (i.e. 3 sets of 6reps, 1min between exercises, and (i.e. 3 sets of 6reps, 1min between exercises and 2-3min between circuits) 2min between circuits) Pick 3 main exercises for the whole body. For example: 1 Squatting (i.e. Front Squat) N/A 1 Horizontal Push (i.e. Bench Press) Focus on technical learning. 1 Horizontal Pull (i.e. Seated Row) Pick 3 assistant exercises. For example: 1 Lift (i.e. Romanian Deadlift) 1 Vertical Push (i.e. Shoulder Press) 1 Vertical Pull (i.e. Chin Up) Choose # sets, reps, weight, and rest (i.e. 3-4 sets, 6-10reps, 6-10RM, 2-3min rest) Include 2-3 core exercises (i.e. Front/Side/Glute Plank) Pick 8-12 exercises for the whole body. For example: 1 Squatting (i.e. BW Squat) 1 Lifting (i.e. Romanian Deadlift) 1 Single-leg(i.e. Step Up) 1 Horizontal Push (i.e. Push up) 1 Horizontal Pull (i.e. Seated Row) Address in a separate workout. 1 Vertical Push (i.e. Shoulder Press) 1 Vertical Pull (i.e. Chin Up) 3 Core (i.e. Front/Side/Glute Plank) Choose # circuits, reps, weight, and rest (i.e. 2-3 circuits, 12-15 reps, 12-15RM, 1-2min rest) Lower, Mobilize, Reflect Lower, Mobilize, Reflect (see cool down guidelines, pg. 18) (see cool down guidelines, pg. 18)

*Note: advanced trainees have >12months of regular strength training experience. A workout does not need to include every type of strength.

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GUIDELINES FOR STAMINA WHAT IS STAMINA?

Stamina (a.k.a. endurance) refers to how long an athlete can exercise/compete without getting tired. As fatigue increases, it becomes more difficult to maintain strength, speed, and skill. Well-developed endurance is critical for performance late in the game. There are two main types of endurance: x Aerobic Endurance is the ability to resist fatigue during long, low-to-moderate intensity exercise. This provides the foundation for anaerobic endurance and improves recovery during high intensity interval- type exercise. For example, an athletes ability to maintain intensity across multiple shifts and periods. Consider aerobic endurance as the size of your engine. Anaerobic Endurance is the ability to resist fatigue during short, high intensity exercise. For example, an athletes ability to maintain intensity over a hard 30-second shift. Consider anaerobic endurance as the supercharger on your engine.

WHEN SHOULD I EMPHASIS STAMINA?

Stamina can be improved at any time, and it should be developed all year. The off-season should focus on low- moderate intensity exercise: shorter, higher intensity exercise can be added in-season. The window of opportunity for bantam players is aerobic endurance. The goal is to construct as large an engine as possiblea super-charged lawnmower engine will still lose against a Ferrari!
FEMALES: prior to PHV MALES: prior to PHV YES FEMALES: post PHV IS PHV KNOWN? MALES: post PHV FEMALES: Age < 12 MALES: Age < 14 NO FEMALES: 12 < Age MALES: 14 < Age Emphasize aerobic endurance mainly by increasing the ability to perform long periods of low - moderate intensity work. Gradually introduce higher intensity aerobic training. Emphasize aerobic endurance mainly by increasing the ability to perform long periods of low - moderate intensity work. Gradually introduce higher intensity aerobic training.

Emphasize aerobic endurance mainly by increasing the ability to perform long periods of low - moderate intensity work.

Emphasize aerobic endurance mainly by increasing the ability to perform long periods of low - moderate intensity work.

Figure 7. Guidelines for emphasizing relevant window of opportunity for stamina.
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HOW DO I DEVELOP STAMINA? AEROBIC ENDURANCE

Aerobic endurance is best developed through participation in aerobic-based sports such as cycling, soccer, cross- country running, cross-country skiing, speed skating, etc. More intense aerobic training can be developed through sports such as middle-distance running, rowing, etc. Such an approach not only keeps endurance training fun and engaging, it helps develop well-rounded athletic / strategic abilities. Formal and sport-specific endurance training can be introduced as athletes near the end of Train-to-Train (ages 14- 15 for females, and 15-16 for males). Training should incorporate elements of speed-play (fast/slow/medium), terrain changes (up/down hills, obstacles, etc), relays or various modes of travel (run, skip, cycle, row, etc). Higher intensity aerobic training can expose athletes to longer-duration aerobic intervals (1-5minutes).

ANAEROBIC ENDURANCE
Anaerobic Endurance is developed through the demands of playing hockey itself and should not be emphasized in the off-season; it can be trained by participation in other team sports (i.e. basketball, lacrosse, rugby, etc) or with formal training late in the off-season (i.e. during special preparation), emphasizing intervals less than 20seconds.
Table 4. Example formal endurance training sets and progressions (adapted from 6).

NOVICE
(pre-PHV, or <3months training)

INTERMEDIATE
(post-PHV, 3-12 months training) 3-4x/week 60-75min 5-20minutes 1-3 Medium 3-5minutes

ADVANCED
(post-PHV, >12months training) 4-5x/week 60-90min 20-35minutes 1-2 Low to Medium 3-5minutes

How often should I train stamina? How long is each session?

2-3x/week 45-60min - - - -

Aerobic Endurance
How long is each set? How many sets in a workout? How hard should I be working? How much rest in between sets?

Aerobic Endurance (High Intensity)

How long is each set? How many sets in a workout? How hard should I be working? How much rest in between sets?

Anaerobic Endurance
How long is each set? How many sets in a workout? How hard should I be working? How much rest in between sets?

- - - - - - - -

1-2minutes 3-5 Medium 2-3minutes 10-60seconds 3-5 Medium to Fast Variable

2-5minutes 2-4 Medium 2-3minutes 30-60seconds 4-6 Medium to Fast 3-5minutes

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BUILDING A STAMINA WORKOUT

Intermediate
Raise, Mobilize, and Activate (see warm up guidelines, pg. 15) Choose # sets, length of reps, and rest (i.e. 3sets, 2min runs, 3min rest) Medium-fast pace Choose length of run/cycle/etc (i.e. 15-20minute cross-country course) Medium pace Choose game and length (i.e. 15-20min lacrosse/soccer/basketball/etc) Lower, Mobilize, Reflect (see cool down guidelines, pg. 16)

Advanced*
Raise, Mobilize, and Activate (see warm up guidelines, pg. 15) Choose # sets, length of reps, and rest (i.e. 3sets, 4min runs, 3min rest) Medium-fast pace Choose length of run/cycle/etc (i.e. 20-30minute cross-country course) Medium pace Choose game and length (i.e. 15-20min lacrosse/soccer/basketball/etc) Lower, Mobilize, Reflect (see cool down guidelines, pg. 16)

Step 1: Warm Up Step 2: Higher Intensity Aerobic Intervals Step 3: Aerobic Endurance Step 4: Aerobic Endurance Game Step 5: Cool Down

*Note: advanced trainees have >12months of formal endurance training experience. A workout does not need to include every type of stamina.

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GUIDELINES FOR SPEED WHAT IS SPEED?

Speed is often considered the most important component of performance. In hockey, the components of speed allow players to evade/stay with an opponent and win puck races. Speed in hockey consists of 3 main factors: x x x Reaction Time is the amount of time it takes to recognize, interpret, and respond to a signal. This is important for goalies making saves, centers winning face-offs, reacting to opponents, etc. Agility is the ability to rapidly change direction with control and balance. This is important for staying with opponents on defense, being able to lose opponents on offense, etc. Acceleration is the ability to rapidly increase speed. This is important for winning puck races, getting on the back check, breaking out on offense, etc.

WHEN SHOULD I EMPHASIS SPEED?

Speed relies heavily on technique, so skating skills should be developed year-round (especially starts, stops, and turns). Dedicated speed training should be performed late in the off-season (i.e. the special preparation and pre- competitive phase). Through the ages of 13-16, boys have a window of opportunity for exercise lasting <10- 20seconds. For girls, this window was from the ages of 11-13.

HOW DO I DEVELOP SPEED?

Everyone can improve their speed if critical guidelines are followed (Figure 8). As speed is very specific, it is preferable to develop it on the ice. Off-ice training should focus on similar movements (i.e. sprinting / acceleration), or abilities that contribute to speed (i.e. strength, suppleness, and reaction time). When training for speed, quality is more important that quantity; maximal, or near maximal, levels of effort need to be given and workouts must stop at the first sign fatigue. Speed Training Strength & Stamina (specific) Master Correct Technique (submaximal intensity) Strength and Suppleness (general)
Figure 8. Critical sequence of speed development (adapted from 10).

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Table 5: Example speed training sets and progression scheme (adapted from 6, 7)

NOVICE
Training Age How often should I train speed? How many sets (total) per workout? (<3months) 2x/week 16-24 <20s 4-6

INTERMEDIATE
(3-12months) 2-3x/week 16-32 <20s 4-8

ADVANCED
(>12months) 2-3x/week 24-32

Agility
How long is each set? How many exercises / drills? How much rest between sets?

<20s 4-8

2-3min
10-30m

2-3min
10-30m

2-3min
10-30m

Acceleration
How far is each sprint? How much rest between sets?

2-3min
<10sec variable variable

2-3min
<10sec variable variable

2-3min
<10sec Variable variable

Reaction Time
How long is each set? How many sets (total) per workout? How much rest between sets?

Note: when a workout includes more than one focus (i.e. agility, acceleration, and reaction time), the number of total sets per focus will be lower. Remember, quality is more important than quantity!

BUILDING A SPEED WORKOUT

Novice
Raise, Mobilize, and Activate (see warm up guidelines, pg. 15) Pick 1-2 reaction time drills Choose # sets and rest (i.e. 3 sets each, 3min rest) Pick 1-2 drills or small area games Choose # sets and rest (i.e. 3 sets each, 3min rest) Choose distance, # sets and rest (i.e. 2x15m + 2x10m, 3min rest) Lower, Mobilize, Reflect (see cool down guidelines, pg. 16)

Advanced
Raise, Mobilize, and Activate (see warm up guidelines, pg. 15) Pick 1-2 reaction time drills Choose # sets and rest (i.e. 3 sets each, 3min rest) Pick 1-2 drills or small area games Choose # sets and rest (i.e. 3 sets each, 3min rest) Choose distance, # sets and rest (i.e. 2x15m + 2x10m, 3min rest) Lower, Mobilize, Reflect (see cool down guidelines, pg. 16)

Step 1: Warm Up Step 2: Reaction Time Drills Step 3: Agility Drills Step 4: Acceleration Sprints Step 5: Cool Down

Note: A workout does not need to include every type of speed. During general preparation, speed is emphasized less than strength or stamina.

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GUIDELINES FOR SUPPLENESS WHAT IS SUPPLENESS?

Suppleness (a.k.a. flexibility) refers to the range of motion about a joint. A certain degree of flexibility is needed to perform sport skills correctly; if technique is compromised due to lack of flexibility, performance becomes limited and risk of injury increases. There are two main types of flexibility: x x Static Flexibility. Static flexibility is the ability to hold a stretched position. For example, a goalie holding a split position. This type of flexibility is improved by performing stretch-and-hold type exercises. Dynamic Flexibility. Dynamic flexibility is the ability to perform a movement with large range. For example, the wind-up and follow-through of a slap shot. This type of flexibility is improved by performing exercises through a full range.

WHEN SHOULD I EMPHASIS SUPPLENESS?

Flexibility should be addressed throughout the year. Special attention should be paid to flexibility throughout growth spurts in order to maintain flexibility.

HOW DO I DEVELOP SUPPLENESS?

Static stretches should be performed when the muscles are warm, with a focus on proper posture and to a point of gentle stretch (no pain). Dynamic stretches can be performed anytime, but the speed/range used should start slow/small and increase gradually; the movement should be controlled (not bouncy). Weak muscles also reduce flexibility; strength exercises performed through a full range of motion will improve and maintain flexibility.
Table 6. Guidelines for improving flexibility (adapted from 14).

Static How often should I stretch? When should I stretch? How much / How long should I stretch for? How hard should I stretch?

1-2x / day, 3-7 days / week After exercise / when warm 20-30seconds, 2-6 times Below feelings of pain

Dynamic
1-2x / day, 3-7 days / week Before exercise / any time 6-15 repetitions, 2-6 times Below feelings of pain

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SECTION 5: ADDITIONAL RESOURCES

x x x x x x Hockey Alberta o http://www.hockeyalberta.ca/ Alberta Sport Development Centre o http://www.asdc.ca/ Canadian Sport for Life o http://www.canadiansportforlife.ca/ Canadian Sport for Life: Long Term Athlete Development Resource Paper o http://www.canadiansportforlife.ca/resources/canadian-sport-life-resource-paper Canadian Sport for Life: A Sport Parents Guide o http://www.canadiansportforlife.ca/resources/sport-parents-guide Canadian Sport for Life: The Role of Monitoring Growth in LTAD o http://www.canadiansportforlife.ca/resources/role-monitoring-growth-ltad

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