Hockeyperformance
17U / SUMMER / SPEED & CONDITIONING / OFF-ICE TRAINING PROGRAM
Best Value

PAY IN FULL

SUMMER - SPEED / CONDITIONING
Save 10% vs. monthly payment option

Program Length
12 WEEKS

Days of Week
3 DAYS/WK (T/TH/SA)

Dates of Availability
05/17 – 06/20

$144
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MONTHLY

SUMMER - SPEED / CONDITIONING

Program Length
12 WEEKS

Days of Week
3 DAYS/WK (T/TH/SA)

Dates of Availability
05/17 – 06/20

$52.80 / Month
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FEATURES / BENEFITS

EXERCISE LIBRARY

  • Over 660 videos categorized based upon training emphasis and available with full descriptions should you have any questions.

DEMONSTRATION VIDEOS

  • Additional Training Videos are also available discussing, in detail, specific training protocols or tips to help improve your overall training experience.

ATHLETE RESOURCE FOLDER

  • We have a resource folder for all clients with links to videos, articles, training charts, product discounts, and member services, all information not directly found within your training program.

TEAMBUILDR GROUP CHAT

  • This feature allows you to chat and ask questions with other athletes utilizing the same program while you train.

DELIVERED THROUGH TEAMBUILDR

  • Online Strength and Conditioning Software utilized by some of the best Performance Coaches throughout the world.

PERFORMANCE PRODUCT DISCOUNTS

  • HOCKEYPERFORMANCE has developed numerous long-standing relationships with a variety of fitness related companies providing, we feel, are the best performance training products on the market. Through our trust and reputation, our partners have provided product discounts to us, which we intern can pass on to you. Look for 5% up to 20% product discounts in your TEAMBUILDR Resource Folder. Be sure to take advantage of these exclusive offers when they are made available.

 

Program Breakdown

  • Soft Tissue Management can enhance athletic performance by helping promote faster muscle recovery, and help prevent future injuries. By targeting muscles, tendons, ligaments, and fascia, Soft Tissue Therapy can improve range of motion, reduce pain, and optimize muscle function.
  • Our Foam Rolling Routine is hockey specific and is provided before every strength workout.  Additional benefit may be found through implementation prior to, or after, practice sessions or games.
  • The Active Isolated Stretching (AIS) method of muscle lengthening and fascial release is an Athletic Stretching Technique that provides effective, dynamic, and facilitated stretching of major muscle groups. 
  • This form of dynamic stretching can also help activate your central nervous system and muscles, improve your joint range of motion and help improve both balance and control.
  • Our Hockey Specific Stretching Routine is provided before every strength workout.  
  • Integrated Movement Preparation, a form of Dynamic Warm-up, is a process which involves raising the body temperature as well as improving muscle pliability, dynamic flexibility and joint stability.
  • Movement Prep also reinforces proper muscle firing patterns necessary to enhance athletic performance.
  • Our Warm-ups have a very specific order and purpose and are implemented before every Speed Training session.
  • Each routine will have either a Linear or Lateral emphasis dependent upon the theme of training for that day, and well as Stationary to Transit movement patterns.
  • Often overlooked and misunderstood, increased attention should be given to this area of training, especially with younger players, and can be a game changer depending upon the athletes’ level of diligence and execution.
  • The ability to generate power up and down your body’s kinetic chain is a critical training component related to athletic performance.
  • Rotational Power is also a specific demand required for numerous rotary sports including Hockey.
  • Medicine Ball Tosses are a simple but effect method to train Rotational Power
  • Our MB Rotational Toss Program is broken down into 5 categories, and further into 10 subcategories, incorporating 45 separate exercises. Each MB Toss has a Primary Focus and is broken down into 10 separate coaching points: Stance, Hand Placement, Head Position, Spine Angle, Eye Alignment, Load Phase, Drive Phase, Shoulder Turn (Take Away, Toss, Release), Finish, and Effort.
  • Neural Activation exercises are movements designed to “wake up” the central nervous system (CNS) by specifically targeting muscle activation, essentially improving the connection between the brain and muscles.
  • Our First-Step Quickness exercises are multi-planar; linear, diagonal, lateral (crossover or open-hip) starts, and are trained to equally differentiate right of left foot emphasis.
  • Extensive attention is placed on proper foot placement regarding deceleration and load mechanics prior to force application in a desired direction
  • Reactionary training is also incorporated to help further prepare for game-like situations.
  • Plyometrics is a common training discipline which involves a series of quick, powerful movements that use the stretch-shortening cycle (SSC) of muscles to increase power and improve athletic performance. 
  • Training Plyometrics will significantly decrease the time it takes your muscles to produce force, increase the magnitude of the force produced, decrease the inhibition or resistance of the muscles being used and those that oppose the movement, and improve the ability of the elastic components to store and utilize kinetic energy. 
  • We train in various planes: Vertical, Lateral, Linear, Diagonal, and Rotational. Each directional plane is then categorized into Jumps: which are performed with two legs. Hops are performed on the same leg. Bounds are performed from one leg to the other. Snap Downs and Depth Drops: which specifically address the deceleration component. 
  • We will also use a variety of tools including Soft Jump Boxes, Hurdles, Ladders, Med Balls, and Weight Vests. All used to slightly change the variable to elicit a specific response. 
  • Hockey specific by nature, all our plyometric program progressions are age-specific ensuring a safe and effective training protocol.
  • Speed is a byproduct of all the other training disciplines combined. No single exercise or single training emphasis is more important than the process. Our program is both progressive, and systematic and incorporates all four phases of Sprint Training: The Start, Acceleration, Drive, Endurance. 
  • Speed Endurance (Repeatability) or ability to repeat Maximal Speed is also a big point of emphasis in our Conditioning Program. 
  • Sprint Training Phases can be broken down into two disciplines, Linear or Lateral (Change of Direction) Speed. Linear Speed Mechanics is further broken down into two points of emphasis: Max Velocity, which focuses on Posture, Knee Lift and Recovery / Turnover. The other being Acceleration, which focuses on an Explosive First Step, Push / Drive Phase. Our Lateral emphasis or COD discipline is further divided based on either Open Hip or Crossover Mechanics. 
  • Deceleration and Acceleration starts and their mechanics specific to skating are also addressed. All incorporated to help the athlete cover as much distance as possible in the shortest period of time.
  • Our Speed Mechanics program is our most popular and successful training discipline. And for good reason. Our programs make players faster. Follow our protocols, train with discipline and purpose, and your speed will improve.
  • The Implementation of an Effective Cardiovascular Conditioning Program can be the difference maker in a successful season. Great athletes don’t get tired. Game Tempo, Performance, Mental Clarity, and Reduced Chance of Injury are all benefits. 
  • High Intensity Repeat Interval Training is the most effective way to train Cardio. We incorporate four different types of Off-Ice Conditioning Modalities throughout the year. Slide Board and Assault Bike are a low Impact option which we frequent In-Season. We will also implement Tempo Runs and Shuttles into our Off-Season Training. 
  • Our programs are age based with time, duration and intensity specific to each age group. 
  • Shuttles are short linear sprints varying in distance from 25 – 110 yds, with multiple changes of direction. As each program progresses, we increase both the distance traveled as well as the number of stops and starts. Skating mechanics can decrease hip and lower body mobility. The skate boot can also reduce development of tendons, ligaments and fascia tissue, normally depended on for joint integrity. A properly implemented and progressive short shuttle training regimen can help regain these often-neglected areas.
  • Slide Board Sprints follow the same progression as linear sprints but in a more lateral movement pattern. Skating mechanics put an unusual amount of reliance on lateral force application. This lateral movement pattern and development of specific musculature is addressed by use of the slide board. Slide Board training is also low impact, which is an added benefit during the demands of seasonal play and training.
  • Tempo Runs are longer linear sprints run at ¾ speed without any stops or starts. They are typically trained with a 3:1 rest to work ratio. Simple, but very effective. 
  • Assault Bike Programs are another low impact alternative with a focus on leg endurance. Sprints are performed in clusters at a Maximum Aerobic Speed (MAS), which is an appropriate training RPM determined in the beginning of your porgram after completion of the 2 Mile Bike Test.
  • Unfortunately Conditioning, due to its difficulty and lack of immediate gratification, is often overlooked. To be clear, our Conditioning Program maybe the single most important and beneficial part of our Performance Programs. Put it the time and effort necessary because it may have the biggest and most positive impact in your game performance.
  • Nutritional resources are available for quick reference in your Client Resource Folder
  • We also have a full-time nutritionist available to assist further should you have specific questions about your nutritional needs

PROGRAM SPECIFICS

  • This Program collectively runs 16 wks. Starting the first week in May and running through the month of August
  • Strength Training runs 16 wks. Starting the first week in May and running through the month of August
  • The Strength program includes 3 sessions per week (Mon/Wed/Fri), with each training session taking approximately 60 min. to complete
  • Speed & Conditioning runs 12 wks. Starting the first week in June and running through the month of August
  • The Conditioning program includes 3 sessions per week (Tues/Thur/Sat), with each training session taking approximately 60 min. to complete
  • Access to a 100 yd Athletic Field
  • Assorted Elastic Mini Bands
  • Long Mini Resistance Bands
  • Foam Roller
  • 3-6lb Medicine Ball
  • Agility Cones
  • x5 6” Mini Hurdles
  • Foot Quickness Ladder
  • Push Sled
  • Slide Board or Pair of ValSlides
  • Soft Plyo Boxes or Bench
  • Stopwatch
  • Assault Bike
  • Heart Rate Monitor
  • Waist Resistance Belt
  • x2 ½” Chain (5ft)
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