Page 16 - The Hockey Academy News February 2018

Strength and Conditioning for Hockey
Awell designed and thought only played a single sport were 70- strength exercises ( Squat, bench out off-ice strength and 93% more likely to be injured than press, chin up..etc) and nally if conditioning program can be kids who played multiple sports. necessary some type of conditioning an important part of developing as So now where to go with your 14 (cardio or metabolic conditioning).
a player. Through thoughtful design and planning a good program can enhance performance and help minimize injury risk. All things which we as parents are looking to provide to give our kids an edge.
All that being said I should start with who should not be in the weight room. It’s my opinion through experience and observation that the right age to start a formal strength and conditioning program is somewhere between 12 and 14, and I would always err on the side of starting late. The need for a certain level of maturity (emotional not physical) is paramount in the weight room where so much can go wrong and can result in injuries to both self and teammates.
I also rmly believe that the performance enhancement program for those kids under 12 is found on the playgrounds, soccer and lacrosse elds, bike paths and so on and so on. These kids need movement and athletic variability to develop as total athletes and frankly as kids! A recent study showed that kids that
y/o child who wants to get bigger, faster stronger? First thing rst you need to do things right. Learning and mastering the fundamentals is key. My philosophy is kids need to master a few simple body weight movements before we are going to start adding resistance to any exercises. The movements I think are key to start with and master are the Squat, Hip hinge, plank (front, back and sides) push up, pull up and nally stable double and single leg landings. These are the movements that will set the foundation for all other exercises as well as create a resistance to injuries.
After mastering these movements I have to admit, the options are endless! I tend to structure my programs to include a great warm up with stability and mobility exercises, follow up with solid core stability exercises(includinganti-core exion/ extension, anti-core rotation and maybe a balance exercise). I follow up with an explosive movement ( Olympic lifts, plyometric, med ball throws..etc..) Then move to core
While this may be my preferred structure it is by no means to ONLY way to go. My advice is to nd a good accredited coach who will put together an appropriate program for your child. This person ideally would haveaCSCS(Certi edStrengthand Conditioning Specialist) from the National Strength and Conditioning Association or a PES (Performance Enhancement Specialist) from the National Academy of Sports Medicine, both are reputable certi cations which can help guide you to quality Strength and Conditioning coach who can provide your child with guidance and coaching. Strength and conditioning is much like any other health instrument in that in order to be most effective it must be administered in the appropriate dosage and at the appropriate time.
16 FEBRUARY 2018 | THEHOCKEYACADEMY.COM
Matthew White MEd, LAT, ATC, PES Head Athletic Trainer
Dr. Robert C. Cantu Concussion Center Emerson Hospital Center for Rehabilitative and Sports Therapies
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