Strength and Performance Training

Sport Management Company Belmont CA

Training Platform Belmont Ca

The Overspeed Handbook

A Guide to Off Ice Training for Ice Hockey

(12 Weeks, Off Season)

By: Jerry Hotarek, NSCA CSCS

Preface

This program does not provide medical advice and does not direct that you undertake any specific exercise or fitness regimen.  Please consult a physician before undertaking any activity described in the following contents. This guide was designed to be performed safely with minimal equipment and access to special facility.  

Philosophy

The athlete’s goal in skating is to improve the body’s overall ability to absorb force.  The following areas of focus will simultaneously prevent compensation in muscle imbalances and build strength with speed to optimize the athlete’s performance in hockey:

  • Tissue Quality

  • Flexibility

  • Strength

  • Mobility

  • Speed and Endurance

  • Stability

  • Technique

Hip Mobility

This guide is used to demonstrate how to efficiently use the pelvis and improve hip mobility in ice hockey.  Hip mobility is essential to efficient skating, maximizing stride power, and preventing common overuse injuries that many ice hockey players experience throughout the course of their careers.  

T Spine Mobility

Proper mobility in the Thoracic Spine region allows the athlete to maintain correct posture in skating which has a direct relationship with peripheral vision.  In addition, improvement in T Spine mobility allows for better rotation in skating, shooting and transitional play.  

Shoulder Mobility and Stabilization

The shoulder is a complex and vulnerable joint in hockey as it is used in passing, shooting, and absorbing impact during physical play.  Proper mobility and stabilization for the shoulders are essential to preventing injury as well as optimizing the players skillset.  

Core Strength

Strength in the athlete’s core is a major building block to how the rest of the body performs during play.  It is the nucleus of the athlete’s skating muscles and allows for proper spinal alignment.  

List of Exercises

Hip Mobility

  • Palm Squat with Rotation

  • Palm Lateral Squat with Rotation

  • Palm Lunge with Rotation

  • PNF Hip Flexor Stretch

  • Pigeon Glute Stretch

  • Single Leg RDL with Reach

  • PVC Pipe Squat to Press

T Spine Mobility

  • T Spine Clap

  • T Spine Windmill

  • Cat Cow

  • T Spine Extension with Foam Roller

Shoulder Mobility and Stabilization

  • Incline YTM

  • Protraction and Retraction in Plank

  • External Rotation

  • Deltoid Raise

Daily Warm Up

Daily warm ups should be done pre skate and pre workout.  It is a moving stretching sequence that allows the muscles to properly warm up before any rigorous activity.  

Suppleness Series

  • Neck Rotations

  • Neck Stretch Forward and Back

  • Shoulder Circles

  • Swimmers

  • Trunk Rotations

  • Knee Circles

  • Ankle Mobility

Dynamic Warm Up

  • 5 min jog

  • Knee Grab to Forward Lunge

  • Reverse Grab to Reverse Lunge

  • Side Cradle to Side Lunge

  • Runners Stretch to Triangle Stance Hamstring Stretch

  • Inch Worm

  • Scorpions and Iron Cross

Phase I (4 – 6 Weeks)

Goal:  Adaptation of Neural Muscular Base and Conditioning

Body Part GoalDay 1: Lower Body PowerDay 2: Upper Body StrengthDay 3: Lower Body StrengthDay 4: Upper Body Strength
Warm Up SequenceDaily Warm Up, Hip Mobility, T Spine MobilityDaily Warm Up, Shoulder Mobility, T Spine MobilityDaily Warm Up, Hip Mobility, T Spine MobilityDaily Warm Up, Shoulder Mobility, T Spine Mobility
Plyometric and StrengthBroad Jumps, Squat Jumps, Split Jumps, Box Jumps (4 x 6-8 each)Medicine Ball Drills: OH Throw, Rotational Throw, Chest Throw, Chin Up (4 x 6-8 each)Lateral Bound, Skater Circles, Reverse Lunge to RDL, Sliding Lateral Lunge (4 x 6-8 each)Medicine Ball Drills: OH Throw, Rotational Throw, Chest Throw, Hand Release Push Up (4 x 6-8 each)
Conditioning60 Yard Build Ups x 620 Minute Tempo Ride on Bike (75%-90% Threshold of Average Power + Heart Rate)Medial Lateral Line Hops x 12, 5-10-5 Lateral Shuffle x 3 per side, 20 Yard Side Start Sprint 3 per sideFlexibility + Mobility Session (ex. Yoga)
Core(Fire Hydrant Hip Raise, Glute Bridge, Mule Kick 2 x 12), 1 Minute Plank x 2(Paloff Press, Side Plank with Rotation, Russian Twist 2 x 12) 1 Minute Superman x 2(Fire Hydrant Hip Raise, Glute Bridge, Mule Kick 2 x 12), 1 Minute Plank x 2(Paloff Press, Side Plank with Rotation, Russian Twist 2 x 12) 1 Minute Superman x 2

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Phase II (3-4 Weeks)

Goal:  Develop Strength and Speed

Body Part GoalDay 1: Lower Body PowerDay 2: Upper Body StrengthDay 3: Lower Body StrengthDay 4: Upper Body Strength
Warm Up SequenceDaily Warm Up, Hip Mobility, T Spine MobilityDaily Warm Up, Shoulder Mobility, T Spine MobilityDaily Warm Up, Hip Mobility, T Spine MobilityDaily Warm Up, Shoulder Mobility, T Spine Mobility
Plyometric and Strength(High Knee Skips, Carioca) 3 x 20 yards, 1 Leg Tuck Jumps 2 x 12, Lateral Step Ups 4 x 20Medicine Ball Drills: OH Throw, Stride and Throw, One Bounce Throw, Backwards Throw, Close Grip Chin Up (4 x 6-8 each)Zig Zag Bounds 5 x 12, Tretiaks 4 x 20 seconds, Resisted Lateral Bounds 4 x 30 secondsMedicine Ball Drills: OH Throw, Stride and Throw, One Bounce Throw, Backwards Throw, Medicine Ball Push Up (4 x 6-8 each)
ConditioningDownhill Sprints 5 x 50 yards, Skater Kicks 3 x 30 seconds5 Dot Drill 4 x 60 secondsFast Feet Jump Rope 60 easy; 1 minute rest 30 fast / 30 easy; 1 minute rest 20 fast / 20 easy / 20 fast x 2Jump-Jump-15 yard Sprint x 10
Core(Side Lying Clams, Sliding Hamstring Curls, High Plank Mule Kick 2 x 12), Body Saws 2 x 12(Half Kneeling Anti Rotation Chop, Dead Bugs 2 x 12) 1 Minute Superman x 2(Side Lying Clams, Sliding Hamstring Curls, High Plank Mule Kick 2 x 12), Body Saws 2 x 12(Half Kneeling Anti Rotation Chop, Dead Bugs 2 x 12) 1 Minute Superman x 2

Created with the HTML Table Generator

Phase III (1-2 Weeks)

Goal:  Peak Power

Body Part GoalDay 1: Lower Body PowerDay 2: Upper Body StrengthDay 3: Lower Body StrengthDay 4: Upper Body Strength
Warm Up SequenceDaily Warm Up, Hip Mobility, T Spine MobilityDaily Warm Up, Shoulder Mobility, T Spine MobilityDaily Warm Up, Hip Mobility, T Spine MobilityDaily Warm Up, Shoulder Mobility, T Spine Mobility
Plyometric and Strength(Low Lateral Shuffles, Two Legged Lateral Jumps, Long Bounds, Walking Lunges) 3 x 20 yardsMedicine Ball Drills: OH Throw, Stride and Throw, One Bounce Throw, Backwards Throw, Close Grip Chin Up (4 x 6-8 each)Zig Zag Bounds 5 x 12, Uphill 2 Footed Frog Jumps 5 x 5, Resisted Lateral Bounds 4 x 30 secondsMedicine Ball Drills: OH Throw, Stride and Throw, One Bounce Throw, Backwards Throw, Medicine Ball Push Up (4 x 6-8 each)
Conditioning80 Yard Accelerations x 6, Backward 80 Yard Accelerations x 6Front, Back, Side Hill Sprints 3 x All Directions, Skater Strides 3 x 50 Strides10 Yard Shuffle to 20 Yard Sprint 3 x Each Direction, 10 Yard Back Pedal to 20 Yard Sprint 3 x Each DirectionFlexibility + Mobility Session (Ex. Yoga)
Core(Fire Hydrant Hip Raise, Glute Bridge, Mule Kick 2 x 12), 1 Minute Plank x 2(Paloff Press, Side Plank with Rotation, Russian Twist 2 x 12) 1 Minute Superman x 2(Fire Hydrant Hip Raise, Glute Bridge, Mule Kick 2 x 12), 1 Minute Plank x 2(Paloff Press, Side Plank with Rotation, Russian Twist 2 x 12) 1 Minute Superman x 2

Created with the HTML Table Generator

Post Workout Routine

Foam Rolling, stretching and cool down should always be done after rigorous activity.  It is essential to maintaining muscle tissue length and quality.  

Foam Roll

  • IT Band

  • Hip Flexor and Quad

  • Calves

  • T Spine

  • Lats

Stretching

  • Neck Stretches

  • Side Oblique Stretches

  • Shoulders and Triceps

  • Hip Flexor Wall Stretch

  • Quads

  • Standing Triangle Stance Hamstring Stretch

Belly Breathing

  • Lay face down and spend 60 seconds focused on deep breathing