ACCELERATION

The Acceleration Phase combined with Start Mechanics, is the single most important part of our Speed Training Program. Plyometrics taught you repeatedly how to properly load your hip, knee and foot to put you in the best position to generate power. The Primary focus of Acceleration Training is Training an Explosive First Step, followed by proper Drive, or in the case of hockey, push mechanics all to focus on covering the most distance possible in the shortest period of time. Your top end speed will be dictated by your ability to generate power through your first three strides. And your first three strides are all set up on your first stride. Hockey is a game of explosive reaction, typically followed by 2 -3 strides and then a sudden change of direction. The Acceleration Phase will focus on those first three strides.

INTEGRATION PHASE

During the integration phase, we typically have the athlete perform the training discipline with some form of resistance to help maintain proper sprinting posture and develop musculature specific for that movement pattern.

Sled March: Waist Harness

• You will need a Push or Drag Sled, a tow rope and waist harness.
• Add a slight amount of weight to the sled, depending on the training surface and size and age of athlete. The amount of weight should provide enough resistance to maintain a proper sprint posture. Using body weight is a good place to start
• Starting with the sled behind you
• Lean forward and maintain Proper Sprint Posture
• Your primary focus should be on pushing through the ground with each step, locking out your drive leg as your opposite knee drives forward.
• Also focus on proper arm action with elbows bent, and opposite foot action
• Try to stay on the balls of your feet with each step
• Head in neutral spine position looking down and slightly forward.