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.

APPLICATION

After Six Integrated Training Phases, Movement Prep, Neural Activation, Plyometrics, Movement Specific Starts and Mechanics, and Integration, the Application Phase allows the athlete to apply and execute the specific movement emphasized.

Contrast Sprints:

This Application Phase will incorporate three movement patterns, performed in sequence. All with the focus on covering the most distance possible in the shortest period of time. To begin this training Phase, you will need to pre-test 10 yd / 20 yd Sprint times. If you only have one set of timers or a stopwatch time your 20 yd sprint.

Speed Chain Sprints: Waist Harness

• You’ll need a drag sled or Dynamic Chain:
  • Length – 5’,
  • Size – 5/8”,
  • Weight 18lb per chain,
  • 8’ Sled Tow Strap and Waist Harness.
• I prefer using Dynamic Chain because it’s practical. It can be used on any training surface (grass, turf, concrete, sand). And it’s easy to carry around.
• For younger athletes (u12/u14) I’ll use one chain, for older athletes, typically (2) chains. For a drag sled we use between 10-25 lbs. additional weight
• Always start from a proper 2 pt. split stance. Hand position opposite foot position. Feet hip width apart, with your trail foot just slightly behind your lead foot heel.
• Attempt to cover as much ground as possible on your first three strides. Applying proper arm action as well. The average and goal should be 7 strides over the first 10 yds.
• Keep your head in neutral position throughout the sprint helping to keep your spine flat, while maintaining a proper sprint angle
• Perform 2-4 reps. When performed in a contrast sprint complex, all sets should be complete before moving on to Timed Sprints