This month we are talking about treadmill training but specifically, shooting off a treadmill.  Unlike most others in the market, our treadmill has a very wide skating surface, wide enough to shoot right off the moving tread.  Among other benefits, this forces players to learn to shoot while still keeping their feet moving.  Treadmill shooting is an advanced exercise that only players who have first learned a strong and efficient stride can do effectively.

The benefits of shooting off the treadmill are multiple. Obviously it’s a great leg and stride work out but it is also good for your core, arms, and shoulders which you use while shooting.

Our typical shooting work out on the treadmill consists of seven sets of ten pucks with 30 seconds to shoot them.  The mechanics of the shot we are looking for includes hands out in front with down pressure on the stick so the player can use the benefits of the flex of their stick to release a hard shot.  We also have players alternate which foot they release the shoot on.  Alternating feet while shooting on the treadmill allows the player to practice releasing the puck off either foot in a quick snapshot type motion.   After the player has mastered releasing a puck off both feet, we have the player focus on where shots should be placed.  We look for shots right under the crossbar in both upper corners and 14 inches high inside the pipe just above where the goalies leg pads are in the butterfly.  Most importantly, we go through these mechanics with constant reminders to the player that their head needs to be up using their peripheral vision to see the puck.

If you want to see what this all looks like and to register for one of our treadmill packages, click HERE:http://www.lumberyardsports.com/page/show/1549134-treadmill-training

Share your thoughts with our latest hockey training poll here at www.lumberyardsports.com

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When developing an off-ice plan, coaches and/or parents should look at implementing four basic elements of an exercise program.  These elements include flexibility, cardiovascular training, agility/quickness drills and some sort of resistive training.  Early in the season, players should build a strong cardiovascular base and focus on the flexibility of all the major muscle groups within the body, especially the hip adductors (groin muscles) and hip flexors.   These two muscle groups are responsible for the majority of the soft tissue problems in hockey players.  A good program that incorporates cardiovascular training throughout the week will help the cardiovascular system become more efficient and reduce the fatigue factor in the later portions of the game.

The overall frequency of an off-ice conditioning program will depend on the amount of time on the ice, age of the individual and the skill level of the players.  Aerobic exercise can vary from jogging to sprint/jog workouts that should be changed on a daily or at least a weekly basis.  A well rounded flexibility program can increase joint range of motion, balance and coordination.  Flexibility exercises can be the more traditional static stretches while others may prefer to utilize dynamic stretches or a combination of both stretching techniques.  Yoga has been very popular with sports teams and can be very beneficial for many hockey players/goalies.

As teams start playing more games, their off-ice program should shift into resistive training that incorporates both speed and agility exercises.  This is a great time to introduce the agility ladder, jump rope workouts and five dot drills.  In-season resistive programs should be limited to one or two days per week depending on a team’s practice and game schedule.  Older age groups should factor in the overall exposure to resistive training.  Always start with proper form and technique keeping the repetitions higher and resistances lighter.  Exercises should be multi-joint movements that focus on developing strength within the muscle groups utilized on the ice surface.  Some beneficial multi-joint exercises are hang cleans, squats, lunges and step-ups.  These resistive exercises can be changed on a daily or weekly basis and the repetitions with resistance should change on a monthly basis.

At the younger levels, resistive training should focus more on technique and form throughout the season.  The repetitions should continue to stay high with the resistance coming from an individual’s body weight or the use of some sort of light resistance such as dumbbells or resistive tubing/bands.  These exercises should also focus on        multi-joint movements that will help in the development of coordination and balance.   Many of the multi-joint exercises used by the older athletes can be used by the younger individuals without the use of heavy resistance.  Other resistive exercises for the younger athletes are body squats, wall sits, single leg squats, standing heel raises and pushups.  If these exercises are done properly, individuals will experience muscle soreness even if there is no resistance.

No matter what type of off-ice program your team chooses, make sure your workout is safe, fun and challenging for the age group you are working.  Good luck to all the coaches and players this hockey season.

Mike Gulenchyn LAT/CSCS

Mike Gulenchyn is certified with the National Strength and Conditioning Association as well as the National Athletic Trainer Association and has worked for twenty-two years in the sports medicine field as an athletic trainer and strength and conditioning specialist. He has spent a majority of his time working with youth, high school and collegiate athletes, although he has had the opportunity to work with professional athletes as well. Mike has been the brains behind the operation of the off-ice training work outs for the camps and programs at The LumberYard.

The LumberYard Hockey & Sports Center
1650 WASHINGTON AVENUE, STILLWATER, MN 55082
Phone: 651-439-2011

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