MAHA District 6 Association Coaching Directors
MAHA District 6 Association Coaching Directors
Todd Johnston, M.Ed., CSCS, RSCC*D USA Hockey Level 4 Find us on Facebook: HAWK PEAK Performance Follow us on Twitter/Instagram: @HAWKPEAKPerform •
The New Imperative • If we’re changing the way we do business and we can change that one aspect – adding off-ice training – I think we’ll see noticeable gains in the very near future.” • Mark Tabrum Director, Coaching Education Program USA Hockey
Principles of
Strength and Conditioning
This is how we’ve always done it…
Common misconceptions … • Strength training will stunt your growth • ‘Conditioning’ is done on the ice with ‘Herbies’
• A long, slow jog will increase “cardio” • Static STRETCHING is important before a game/practice to avoid a pulled muscle • Concussions are an over-exaggerated fad
Ok, then…what SHOULD we be doing? • ABC’s of Agility, Balance and Coordination • FUNdamentals of movement patterns • Strength work that is age-appropriate
• Proper Speed development – but not in a climate of fatigue
• Proper Dynamic Warmup –
–Today’s big takeaway (practice/game)
PEAK Performance
•
• Off-Ice Dynamic Warmup Itinerary
• 3 Periods of Jumping Jacks – Activate CNS & increase heart rate - Wide w/overhead clap (hip/groin warmup and chest/back/shoulder) – X-over legs and arms (alternate, simulate crossover motion to activate glutes) – 3rd period? Shorter, quicker shifts (Fire up Central Nervous System) » Overtime is OUR Time (5 quick, 5 X-over jumping jacks, restrict time and space)
• 3 Periods of Agility Ladders – Hip/Glute Activation with Thoracic Spine Mobility – Regular 2 foot in/out with touch (include shoulder/back with H, A, W, K) – Reverse 2 foot in/out with reach (return with K, forehand/backhand) – 3rd period? Shuffle with opposite hand reach (ABC’s of Agility,Balance,Coordination) » Overtime is OUR Time (HAWK shoulder matrix)
• 3 Periods of Hip/Shoulder Matrix – 3 planes w shoulder/back mobility – 3 Periods of Hip Swings (forward, lateral, backwards) – 3 Periods of Lunge Matrix - Sagittal/Lateral/Transverse (Crossover) Lunges – 3 Periods of Shoulder Mobility with HAWK (w/pivot to get R/L) » Overtime is OUR Time (Lunge Matrix and thoracic spine mobility)
• 5,4,3,2,1 Yes, No, Maybe So – Scapular mobility and neck/trapezius activation – – – –
Retract Scapulae (pull shoulder blades back) Elevate Scapulae (lift shoulder blades up) Raise one hand Raise other hand
- 5 Yes, No, Maybe So - 4 Yes, No, Maybe So - 3 Yes, No, Maybe So - 2, 1 Yes, No, Maybe So
• 5 tight, quick jumping jacks – learn to play in restricted time and space – –
5 tight, quick jumping jacks (tight space, take bump, stay balanced) HAWK shoulder mobility (take a bump, no retaliation)
• Team Huddle – 1,2,3 HAWKS!...4,5,6 family
– 3 “Periods” of Focus – Have FUN, Do YOUR best, Be a great teammate
•
The New Imperative • If we’re changing the way we do business and we can change that one aspect – adding off-ice training – I think we’ll see noticeable gains in the very near future.” • Mark Tabrum Director, Coaching Education Program USA Hockey
Todd Johnston, M.Ed., CSCS, RSCC*D USA Hockey Level 4 Find us on Facebook: HAWK PEAK Performance Follow us on Twitter/Instagram: @HAWKPEAKPerform •
The New Imperative • If we’re changing the way we do business and we can change that one aspect – adding off-ice training – I think we’ll see noticeable gains in the very near future.” • Mark Tabrum Director, Coaching Education Program USA Hockey
Principles of
Strength and Conditioning
This is how we’ve always done it…
Common misconceptions … • Strength training will stunt your growth • ‘Conditioning’ is done on the ice with ‘Herbies’
• A long, slow jog will increase “cardio” • Static STRETCHING is important before a game/practice to avoid a pulled muscle • Concussions are an over-exaggerated fad
Ok, then…what SHOULD we be doing? • ABC’s of Agility, Balance and Coordination • FUNdamentals of movement patterns • Strength work that is age-appropriate
• Proper Speed development – but not in a climate of fatigue
• Proper Dynamic Warmup –
–Today’s big takeaway (practice/game)
PEAK Performance
•
• Off-Ice Dynamic Warmup Itinerary
• 3 Periods of Jumping Jacks – Activate CNS & increase heart rate - Wide w/overhead clap (hip/groin warmup and chest/back/shoulder) – X-over legs and arms (alternate, simulate crossover motion to activate glutes) – 3rd period? Shorter, quicker shifts (Fire up Central Nervous System) » Overtime is OUR Time (5 quick, 5 X-over jumping jacks, restrict time and space)
• 3 Periods of Agility Ladders – Hip/Glute Activation with Thoracic Spine Mobility – Regular 2 foot in/out with touch (include shoulder/back with H, A, W, K) – Reverse 2 foot in/out with reach (return with K, forehand/backhand) – 3rd period? Shuffle with opposite hand reach (ABC’s of Agility,Balance,Coordination) » Overtime is OUR Time (HAWK shoulder matrix)
• 3 Periods of Hip/Shoulder Matrix – 3 planes w shoulder/back mobility – 3 Periods of Hip Swings (forward, lateral, backwards) – 3 Periods of Lunge Matrix - Sagittal/Lateral/Transverse (Crossover) Lunges – 3 Periods of Shoulder Mobility with HAWK (w/pivot to get R/L) » Overtime is OUR Time (Lunge Matrix and thoracic spine mobility)
• 5,4,3,2,1 Yes, No, Maybe So – Scapular mobility and neck/trapezius activation – – – –
Retract Scapulae (pull shoulder blades back) Elevate Scapulae (lift shoulder blades up) Raise one hand Raise other hand
- 5 Yes, No, Maybe So - 4 Yes, No, Maybe So - 3 Yes, No, Maybe So - 2, 1 Yes, No, Maybe So
• 5 tight, quick jumping jacks – learn to play in restricted time and space – –
5 tight, quick jumping jacks (tight space, take bump, stay balanced) HAWK shoulder mobility (take a bump, no retaliation)
• Team Huddle – 1,2,3 HAWKS!...4,5,6 family
– 3 “Periods” of Focus – Have FUN, Do YOUR best, Be a great teammate
•
The New Imperative • If we’re changing the way we do business and we can change that one aspect – adding off-ice training – I think we’ll see noticeable gains in the very near future.” • Mark Tabrum Director, Coaching Education Program USA Hockey
