SPORT SPECIFIC TRAINING

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SPORT SPECIFIC TRAINING SISA ProtocolHOCKEY

• SHMD 349
• 2/10/2012

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Introduction Hockey

• Team sport 2 teams, 16 players, 11 playing 5
  substitutes.
• Physically challenging, interval-based,
  multi-sprint sport.
• Pitch Size 91.40 m 55 m rectangular field.
• Pitch surface grass/astro turf (wet/dry).
• Game time 70 minutes 10 minute half time.
• Majority of game intensity 85 of heart rate
  maximum.
• 20 of the total game performed at a heart rate
  less than 75 of HR maximum.
• Olympic Sport

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Periodization

1. Rest/active transition recovery/rehab.
2. Off-season (General training) muscle strength,
   core strength aerobic endurance.
3. Pre-season (Specific training) Power, anaerobic
   endurance, sport specific skills.
4. In-season (competition) maintenance.

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Fitness Requirements

• Aerobic endurance.
• Anaerobic power endurance.
• Strength muscle endurance.
• Agility, co-ordination, reaction time.
• Majority of the game spent in low-level activity
  such as walking and light jogging but repeated
  back-to-back sprints make speed and tolerance to
  lactic acid an important characteristic in
  players.

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Fatigue

• Caused by lactic acid which builds up in the
  muscles and blood.
• Consequence significant decline in skill
  execution.
• Anaerobic conditioning enhances stamina delays
  fatigue.

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Hockey Training

• Interval anaerobic training
• effective conditioning technique.
• alternates intense physical effort with periods
  of rest.
• Interval training replicates what a player
  experiences while playing hockey.
• Sprints at 90 to 100 of heart rate max.
• Ratio 12-3 (workrest time).

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Hockey Training

• Interval aerobic training is more hockey
  specific.
• Ratio of 11 (workrest time).
• Heart rate range
• 120 bpm during the rest interval
• 170 bpm during the workout.

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Strength Training

• Upper-body
• Power hitting the ball, tackling.
• Core muscle group.
• Stabilize body to enable power to be generated.
• Lower-body.
• Power for sprinting.
• Muscle endurance for body position.

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Speed and Agility

• Speed and quickness are essential to the game of
  hockey.
• A players ability to get to ball first and move
  up the field is a key skill.
• Speed chasing opponents/running from opponents.
• Wrist quickness shooting or intercepting a pass.
  
• Feet agility tackling, intercepting the ball,
  dodging opponents.

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 Core Stability and Balance

• Core stability training essential to sports
  performance injury prevention.
• Core muscles
• foundation for all other movement.
• Stabilize spine provide a solid foundation for
  movement in the extremities.

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 Stretching and Flexibility

• Stretching muscles increases flexibility
  enhanced range of motion prevents injury.
• Warm-up dynamic stretches.
• Cool-down passive stretching.

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Stretching and Flexibility

• The following muscles need to be stretched
• Quadriceps
• Hamstrings
• Back and Gluts
• Groin/adductors
• Calf
• Arms
• Shoulders
• Upper back

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SISA Protocol

• Anthropometry
• BMI, skinfolds etc.
• Aerobic assessment
• Multistage shuttle run
• Repeat sprint ability
•  Anaerobic assessment
• Wingate anaerobic power test
• Flexibility Assessment
• Straight Leg Hamstring Test (hip flexion)
• Modified Thomas Test
• Ankle Plantar- and Dorsi-Flexion
• Shoulder Internal and External Rotation

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SISA Protocol

• Agility Assessment
• Illinois Test
• Speed Assessment
• 10m, 30m and 40m Sprint
• Explosive Power
• Vertical Jump
• Muscular Strength Assessment
• 1-RM Bench Press
• Parallel Squat
• Hand Grip Strength
• Muscular Endurance Assessment
• Sit-ups (2-Minutes)
• Push-ups (1-Minute)
• Maximum Pull-ups

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Revision Questions

• Describe how training is structured using the
  periodization model. 8
• Discuss which fitness components are required for
  this sport and why. 10
• Discuss why and how interval training is used to
  improve both aerobic and anaerobic endurance.
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• Discuss why strength training is important for
  hockey. 6
• Name the muscles which are used regularly in a
  hockey game, and need to be stretched
  beforehand. 8