Training for Hockey: Strength, Mobility, and Speed with Scientific References and the Use of Procedos Platform9

Training for Hockey: Strength, Mobility, and Speed with Scientific References and the Use of Procedos Platform9

Ice hockey is an intense sport that demands strength, mobility, explosiveness, and speed. Players must handle quick directional changes, accelerations, and rotations while maintaining balance and power on an unstable surface like ice. Functional training, particularly with Procedos Platform9 (P9), can effectively enhance these skills by simulating movement patterns and strength requirements specific to hockey.

Physical Preparation for Hockey

1. Strength

Hockey requires significant muscular strength to generate power for skating, checking, and shooting.

• Leg Strength: Quadriceps, hamstrings, and glutes are key muscles for driving skating strides and absorbing impact from checks.
• Core Strength: Core stability is essential for transferring power between the upper and lower body and maintaining balance during high-intensity actions.
• Upper Body Strength: Shooting and checking require strong shoulders, chest, and back muscles.

2. Mobility

Good mobility is essential for optimizing skating technique and reducing the risk of injury.

• Hips: Hip mobility is critical for achieving low skating positions and generating powerful strides.
• Shoulders and Back: Rotational mobility in the torso and shoulders enhances precision and power in shots and passes.

3. Speed and Explosiveness

Speed is a key factor in hockey, from accelerating on the ice to quick directional changes.

• Explosive Strength: The ability to generate power quickly is critical for sprints and accelerations.
• Reaction Speed: A well-trained nervous system is required to meet the sport's demands for rapid response.

Scientific References for Hockey Training

1. Effect of Strength Training

   • Reference: Behm, D. G., & Sale, D. G. (1993). Neuromuscular implications and applications of resistance training. Journal of Strength and Conditioning Research.
     • Improved maximal strength through resistance training enhances power production, directly linked to skating efficiency.

2. Mobility and Injury Risk

   • Reference: Cook, G. (2010). Movement: Functional Movement Systems. Gray Cook.
     • Limited mobility in the hips and torso increases the risk of overuse injuries in hockey players.

3. Explosiveness and Power

   • Reference: Young, W., McLean, B., & Ardagna, J. (1995). Relationship between strength qualities and sprinting performance. Journal of Sports Medicine and Physical Fitness.
     • Explosive lower-body strength directly correlates with speed and acceleration on the ice.

4. Stability and Balance

   • Reference: McGill, S. M. (2007). Low Back Disorders: Evidence-Based Prevention and Rehabilitation. Human Kinetics.
     • Strengthening stabilizers in the core optimizes balance and reduces injury risk during explosive movements.

How Procedos Platform9 Enhances Hockey Training

Procedos Platform9 (P9) provides a functional and multidimensional training solution, focusing on movements in all three planes (sagittal, frontal, transverse). With its clear reference points and flexible design, P9 simulates the specific demands of hockey.

1. Building Strength

• Example Exercise: Deep squats with rotation on P9.
  • Execution: Place feet on dots 4 and 8, hold a weight in front of the chest, perform a deep squat, and add a torso rotation.
  • Benefits: Strengthens the lower body and trains core rotational strength needed for checks and shots.

2. Improving Mobility

• Example Exercise: Dynamic lunges with rotation.
  • Execution: Step forward onto dot 2, perform a lunge, and rotate the torso toward the lead leg.
  • Benefits: Enhances hip mobility and torso rotation capacity.

3. Developing Explosiveness

• Example Exercise: Plyometric lateral hops between P9 dots.
  • Execution: Explosively hop from dot 3 to dot 9 and back.
  • Benefits: Increases explosive strength and speed for sprints and directional changes.

4. Training Balance and Stability

• Example Exercise: Single-leg exercise with rotational challenge.
  • Execution: Stand on one leg on dot 5 and perform small torso rotations while maintaining balance.
  • Benefits: Improves stability and control, essential for managing the instability of the ice.

Sample Program for Hockey Players Using Procedos Platform9

1. Warm-Up:

   • Dynamic lunges with arm reaches in multiple directions (3 x 10).

2. Main Session:

   • Deep squats with rotation (3 x 10).
   • Plyometric lateral hops (3 x 12).
   • Single-leg exercise with rotation (3 x 30 seconds per side).

3. Cool-Down:

   • Mobility exercises for hips and torso, such as light side lunges focusing on stretching.

Conclusion

Hockey is a sport with complex physical demands, from strength and mobility to explosiveness and balance. By incorporating Procedos Platform9, trainers can design training programs that improve these abilities in a functional and hockey-specific manner. P9's unique design allows athletes to train all aspects of the game in a safe and effective environment, leading to enhanced performance and reduced risk of injury.