Hockeyperformance
18U / YEAR-ROUND / COMPLETE / OFF-ICE TRAINING PROGRAM
Best Value

MONTHLY

YEAR-ROUND - COMPLETE
Save $145 annually vs. buying seasonal programs individually.

Program Length
52 WEEKS

Days of Week
3-6 DAYS/WK

Dates of Availability
Year-Round

$50.00 / 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.

MONTHLY WEBINARS

  • We hold a monthly group Zoom calls for all Year-Round Training, and Remote One-On-One Training Clients. This is a feature exclusive to these training program options. These meetings give you not only an opportunity to ask questions about your training, but also sit in on other athletes’ discussions as well. 
  • Various topics typically discussed include movement execution, programming, nutrition, conditioning, coaching and communication. We will schedule calls typically on Wednesday evenings. If you are unable to attend live, the recordings will be available for you to watch afterward in your Client Resource Folder.

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 goal of a properly designed strength program is twofold. A stronger athlete is a better athlete, and a stronger athlete is a healthier athlete. The ability of an athlete to improve performance and decrease the chance of injury is extremely important in their success. 
  • There are three main stages we implement into our annual plan, Rejuvenation, Developmental, and Competitive. Within these three stages, specific programs are developed based on the time periods determined during a 52 week training plan. Each stage and subsequent program have goals and objectives that are established to enhance the athlete’s performance for the most important competition portion of their schedule.
  • Our training system is based on a age-specific Long-Term Developmental Model. Every day, week, month or year builds off previous programs and continues to build a progressive foundation based on requirements established for each age group and their Athletic Maturity. The sooner you start to apply the time and effort required, the longer you stay with our program, the more success you will have. 
  • The methodology of our program is a combination of training principles that we have utilized at professional, collegiate, high school and middle school levels. We have been fortunate to receive positive feedback from those individuals who have implemented our system. We refer to this type of training as Athletic Based Strength Training and our training model utilizes the Tier System. 
  • Rep schemes, load parameters, levels if speed and intensity, rest intervals, volume and work capacity is all age specific. We do all the thinking and planning utilizing 35 yrs of experience and having trained some of the best players in the world at every age group. You just have to do the work.
  • Rep schemes, load parameters, levels if speed and intensity, rest intervals, volume and work capacity is all age specific. We do all the thinking and planning utilizing 35 yrs of experience and having trained some of the best players in the world at every age group. You just have to do the work.
  • Our Athletic Based Strength Training Program is built around complex movement patterns, multiple joint actions, which address functional strength and have a free weight dominated approach. Maximal Concentric Acceleration is the key. We train movements not body parts. We train explosive exercises through multiple planes and angles. We train with whole body sessions not split systems. And our tempo is quick, helping to build an increased work capacity through anaerobic conditioning.
  • We structure a weekly rotation of movement categories with a carefully orchestrated designation of Total, Upper or Lower Body movement patterns. Each day we rotate three main methods of training for strength and prioritize each movement pattern on separate days.  We incorporate Max Effort Method with our Foundational Movements. This method produces the greatest strength gains by improving intramuscular and intermuscular coordination. We also rotate Dynamic Effort Method which is Velocity Based Training. Submaximal weights are lifted with maximal speed. This method indirectly builds strength by increasing a fast rate of force development and explosive strength. This method is initial introduced through Plyometrics and then later incorporated into the strength program only after an athlete has developed a significant strength base.  The third method of training is the Repetition Method. This system is designed to focus efforts on increasing muscular strength at the weakest point of the strength curve, helping to build density and additional muscle mass utilizing the time under tension principle. 
  • Posterior Chain, Core Strength and Hand/Forearm exercises are also included in our daily programs
  • 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 a 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 program after completion of the 2 Mile Bike Test. Day 1 focus is High Intensity Short Sprints and Recovery. Day 2 focus is Leg Endurance.
  • 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 is a week to week, month to month, year-round, age specific, off-ice, COMPLETE hockey training program DESIGNED SPECIFICALLY FOR 15U AGE PLAYERS. 
  • There are specific start dates for both In-Season and Summer training programs. It is suggested you enroll during these start dates, but it is not necessary.
  • Spring Program
    • This Program runs 12 wks. Starting the first week in March through the month of May
    • Each program includes 2 sessions per week, (Monday/Wednesday) with the Speed Training session taking approximately 30 min. before practice and the Strength Training session taking approximately 60 min to complete after practice. You may also perform both training sessions on the same day if necessary, with the Speed session performed before Strength session.
  • Summer Program
    • This Program runs 12 wks. Starting the first week in June through the month of August
    • Each program includes 4 sessions per week, Strength (Monday/Wednesday) and Speed/Conditioning (Tuesday/Thursday), with each training session taking approximately 60 min. to complete
  • In-Season Program
    • This Program runs 24 wks. Starting the first week in September through the month of February
    • Each program includes 2 sessions per week, (Monday/Wednesday) with the Speed Training session taking approximately 30 min. before practice and the Strength Training session taking approximately 60 min to complete after practice. You may also perform both training sessions on the same day if necessary, with the Speed session performed before Strength session.
  • Recovery weeks are programmed in to give athletes a week break during the holidays
    • (Spring Break) 1st Week in March
    • (Summer Break) First Week in July
    • (Fall Break) First Week in Sept
    • (Winter Break) X-mas to New Years
  • This program is continuous. Once individual parameters are established, weightroom training weight is updated weekly based on the previous week’s performance. Everyone who joins 15U Year-Round Training is doing the same program each week. The advantage of joining the Year-Round program is the program is personalized to you, week to week, month to month, year to year. There’s no starting over. That’s how real gains are made.
  • Access to a Conventional Gym
  • Access to a 100 yd Athletic Field
  • Assorted Elastic Mini Bands
  • Long Mini Resistance Bands
  • Foam Roller
  • 3-6lb Soft Medicine Ball
  • Agility Cones
  • 6” Mini Hurdles x5
  • Foot Quickness Ladder
  • Push Sled
  • Slide Board or Pair of ValSlides
  • Soft Plyo Boxes or Bench
  • Heart Rate Monitor
  • Stopwatch
  • Assault Bike
  • Waist Speed Belt
  • Weight Belt
  • ½” Chain (5ft) x2
  • Velocity Based Training Monitor
  • Assault Bike
  • TRX (Suspension Handles)
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