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 Sled Push

• You’ll need a push sled for this drill
• Adjust the weight on your sled that it allows you to push sled a time double your normal 20 yd sprint time. If you run a 2.5 sec 20 yds, add weight to allow you to push the sled 20 yds in roughly 5 sec
• Heavy sled pushes are a completely different training protocol. These sled pushes are all about speed.
• Appropriate sprint times and protocol can be found in your athlete folder
• Always start from a proper split stance. Attempt to cover as much ground as possible on your first three strides. The average and goal should be 7 strides over the first 10 yds.
• Perform 2-4 reps. When performed in a contrast sprint complex, all sets should be complete before moving on to Speed Chain Sprints