Explosive Speed Training
TRAIN LIKE AN PRO
TRAINING IS LIKE FARMING
KEY TRAINING OBJECTIVES
ON ICE DEVELOPMENT
OFF ICE TRAINING
Train like an Olympian at One of the most advanced sports training facilities available.
1 / TRAIN LIKE A PRO
When you come into OHAs training centre, you’ll leave faster, fitter and more powerful. You’ll learn the skill of skating quicker than you ever could. Because at OHA, we can improve your skating mechanics, improve your stride, your knee drive, your leg turnover, even the way you carry your head. You’ll be fluid and efficient, far more powerful and sustain your effort far longer than you ever thought possible. In a hockey shift you change directions up to 20 times, you'll separate yourself quickly from your opponents.
In sports and especially in hockey, a tenth of a second, an eighth of an inch, or an additional burst of energy can make the difference between finishing first, winning the game, or even making the final cut for the team. Get that competitive edge and gain speed, power, agility, strength and stamina by training like a pro.
“Most coaches train players by making them do long skating drills when the game demands short sprints. Do you think you will see a 100yrd dash sprinter run long distance to train?” If you want to be quick, fast, and explosive, then train like a sprinter. Here at OHA we teach explosive power. Director of Hockey, Giles Lascelle
The Ontario Hockey Academy helps student-athlete reach their athletic potential through a series of phases that enhance physical performance and hockey-specific training protocols. Working in small groups and supervised by Giles Lascelle, an Athletic Republic Level III-certified coach, dedicated athletes will improve their speed, conditioning, skating mechanics, agility and coordination skills. “You wont find this state-of-the-art hockey athletic training centre in any other preparatory school.”
We train like an Olympian at most advanced sports training facility
When an athlete walks through our doors, they walk into our world, where maximizing athletic potential is our anthem. We assess your strengths and weaknesses and create a training program like no other—one that is tailored specifically for you —in an environment that can’t be found anywhere else. We train you to move better, faster, be more stable and be in the best possible condition. By creating a training environment that allows us to safely take you beyond what you can normally do, your body responds quickly, and the improvements are solid and long lasting.
We’ll Make YOU Faster
We train athletes to be the best they can be, based upon their individual bodies, skill levels and interest. Our programs are custom-designed for your body type and your specific sport’s physical demands to help you reach your full potential. In sports, a tenth of a second, an eighth of an inch or an additional burst of energy can make the difference between finishing first, winning the game or even making the final cut for the team. Get that competitive edge and gain speed, power, agility, strength and stamina training like a pro.
2 / TRAINING IS LIKE FARMING ....
PATIENCE, COMMITMENT AND TIME
Being a champion is something most athletes strive for and train long hard hours to be the best they can be. But, despite this desire to win and tremendous training effort, many athletes never reach their true potential.
Why? Many times it is a result of following incomplete training approaches. In Hockey, like many sports, there are plenty of myths and confusion about which exercises are best to improve athletic performance.
Do you ever find yourself experimenting with different training or bodybuilding programs?
Are other players stronger and faster than you are?
Are you aware how you train and how well it will work for athletic performance?
What about your speed, flexibility and plyometric training?
Does your training program get you the physical conditioning you need to maintain peak performance during the entire game and breeze through practice?
Increased Acceleration, speed and explosive power
Improved Overall strength and power, footwork, eye-hand/eye-foot coordination
Enhanced Cardiovascular condition, body positioning and power
Reduced Risk of injury
• Improve skating biomechanics • Increase explosive power
• Increase anaerobic tolerance • Cardiovascular /Endurance Training
• Increase stride length/stride frequency • Increase on ice maneuverability
• Improve stick handling skills • Improve flexibility
• Agility and Plyometric training • Increase maximum on ice sprint speed
• Improve foot speed/agility • Improve eye-hand coordination
• Speed and Strength Training • Dynamic Balance and Agility Training
• Develop greater puck control • Core stability training
• Enhance body positioning • Improve strength
• Reduce the risk of injuries
3 / KEY TRAINING OBJECTIVES
4 / ON ICE DEVELOPMENT
Skating and Passing
In this program skating will be considered to be the cornerstone to all the other skills. All possible skating movements will be covered. Of course, with 9 months to work on skating I will have the opportunity to go well beyond what I am able to cover with the players at the summer skating schools. Although there will be a tremendous amount of variety in the on-ice drills, to use all edges, balance and agility, we will push players to improve their skating in areas like, agility, quickness, speed and power.
Passing is the most underrated skill in hockey. Ask any professional hockey player what is the difference between the minors and the pro levels and you will hear is how fast and accurate the puck moves at the highest levels. Our drills use a lot of repetition, as well, in order to ingrain changes in their passing technique. Once the technique is well established, the focus will be on doing puck movements at top speed in game-like situations.
Each pass needs to be “laser guided” with authority and is easy to control when it reaches their teammate’s stick. Passing, is the most effective way to beat an opponents. After all, the puck can travel much faster than we can skate.
Shooting and Stickhandling
Unleashing a great hockey shot is one of the joys of the game - especially if you score. Shooting well requires a complete understanding of the principles of each type of shot and practice, practice, practice. Top players make shooting look easy, but it is really a complicated art. A hockey team will get about 20 to 40 shots on net in a game. This means the average player will only get between 2 to 4 shots on net. Therefore, hockey players need to make every shot hit the net. The three keys to a scoring shot are: quickness, accuracy and speed. Statistics show that 70% of goalies are scored on the stick side. 20% of goals are scored on the glove side. 80% goals are scored from 2 percent of the ice and that is around the net from rebounds, deflections, etc...
Developing soft quick hands, we promote stickhandling with narrow, wide, separating puck from body, in front, on the side, diagonal, protecting the puck, split vision, seeing the ice, all skating movements forward, backward, laterally while handling the puck, puck in and out of skates, spin-o-rama, deception with the puck, giving and taking back the puck and dekes. We will also discuss with players different lengths of sticks, curves and lies.
Awareness and Team Play
Vision and awareness
The hockey term is to “keep your head on a swivel.” You must watch behind you, control the puck with your feet and know where the other players are on the ice. Take quick peeks all around you while trying to feel the puck in your skates. The more time you have your head up and planning your escape, the better. Establish great visual awareness on the ice by keeping your head up and on a swivel.
Team Systems and
Defensive team play including defensive zone coverage, backchecking and tracking through the neutral zone, forechecking in the offensive zone; offensive team play including breakout, moving through the neutral zone, attacking the offensive zone; entries; special team play including powerplay, penalty killing, face-offs; other strategies such as gap control, on-ice patience, creating open ice, situations in which to delay, on ice discipline, use of speed and quickness, use of the neutral zone trap, stretching etc.. Part of the program would include the players and coaches watching some NCAA games as a group. We discuss some team tactics in the class sessions addressing what was and wasn’t effective.
5 / OFF ICE DEVELOPMENT
• Players run/skate on Athletic Republic Generation III Super Treadmill. This treadmill can reach speeds up to 28 miles per hour and an incline grade of 40 degrees. Why, it’s proven to increase speed and power.
• Players are taught proper skating mechanics at high speeds. Stride efficiency and power make a faster, quicker skater.
• Developing the energy systems, aerobic and anaerobic (lactic and alactic), muscle strength in hockey specific muscles, and more importantly power (such as jump height) which gives a better understanding of a player’s potential for speed because strength testing doesn’t take into account the player’s size and weight.
• Players can also learn visually by seeing themselves in a mirror and by using Dartfish video motion analysis—
• In hockey, for a split second race for the puck, it is not necessarily the strongest legs that get a player there first, but the player who can recruit his maximum muscle strength the quickest. Each player in the program will be using this explosive weight training equipment on a weekly basis.
• We use specialized explosive training weight equipment allowing athletes to train for strength and power, explosively, at ten times the speed they would train with free weights.
• Power - the ability to exert maximum muscular contraction instantly in an explosive burst of movement (Jumping or sprint starting)
• Every player will be involved in resistance training for strength and power, which will be very hockey specific. For the players in the program, the emphasis will improve flexibility, quickness, strength, power, balance and reaction time.
• Players need incredible lower and upper body strength to shoot harder, defend better, move quicker and catch more easily. A sound weight-training program promotes stability and reduces the risk of injury.
• Players utilize bodyweight, free-weights, medicine balls, and circuits to strengthen muscles, joints and connective tissues.
• The exercises are biomechanically specific to on-ice skills including muscle movements used in shooting and passing.
• Strength training emphasizes lower body power in particular, with the development of hockey-specific gains to the hip region and explosive single-legged power.
• Aside from the first priority being leg quickness, there will be a particular emphasis on those muscles predominately used in shooting and protecting the puck such as the triceps.
• Which ever sport training you are competing, you can use our sound weight-training program which promotes stability and reduces the risk of injury. Stronger players are faster and not as easily knocked down or off the puck.
• Plyometric training is an effective form of power training ideally suited for all sports. Players perform specific plyometric drills for increased motor performance (coordination), explosive power, vertical jump height, lateral power and rotation, and landing strength.
• With Plyometrics, athletes train once a week by doing a variety of footwork drills to improve balance, agility and vertical jump. Plyometrics builds body awareness and the ability to move quickly and explosively.
• Plyometrics combines elements of both speed and strength in single movement patterns that include the Athletic Republic PlyoPress, cord technology, longitudinal and vertical jumps, box jumps and medicine ball drills for upper body and middle body torso power.
• Plyometric training is a very effective form of power training ideally suited to hockey. Hockey players perform specific plyometric drills for increased motor performance (coordination), explosive power, vertical jump height, lateral power and rotation, and landing strength.