Crash Conditioning

Shoulder Training for Hockey Players

doug — Thu, 12 Jan 2012 23:09:17 +0000

This is a Scapular Stability program we use in our preparation face and throughout the year to precede workouts as well prepare the hockey player for activity. These exercises are great to balance muscles and improve posture, as well great for activating the scapular stabilizing muscles to ensure that the joint is well protected for the physically of the sport. A very important part of “shoulder” training occurs in developing stability in the shoulder blades or mid-upper back, as they pull them into a position that is more stable. The goal is to focus on re-establishing postural control of mid and lower Traps, and decreasing the use of the upper traps. Overall shoulder strengthening, to reduce shoulder impingement. All exercises are to be performed with shoulder blades down and pulled together, use muscles between shoulder blades and not using upper traps. Exercises can be done for 2-3 sets of 8-12 repetitions

1) Scapular Stabilization Dolphins:
-Lying on stomach, arms at sides
-Set shoulder blades- down and pinch
-Lift 2-3 inches and hold for 5 sec x 8-12 reps , then as an addition do ten 2-3” dynamic movements

2) Bow and arrows:

-With one arm extended in front at shoulder height, holding light band in both hands with tension in band
-Bring one hand back diagonally to hip, keeping opposite hand at shoulder height

3) Supine external rotation with band.
-Lying on back, arms at 90 degrees, elbows at sides
-With constant tension on theraband, externally rotate shoulders
-Focus on squeezing shoulder blades down and back
-Keep elbows in.

(4) Physioball Rollouts
Kneeling in front of the ball, with arms extended, hands resting on the ball
Knees together, toes off the ground
Use knees as a pivot point
Slowly lean your body forward and roll the ball forward
Roll out until body is in a straight line from knees to shoulders

When at the end of the movement, push hands down into ball and roll back to start position

(5)Anterior Stretch: Pec stretch
-Lying on a foam roller, the roll along the length of the spine.
-Shoulders and elbows at 90 degrees out to sides, let gravity stretch chest muscles.
-Hold for 30 second, 5 repetitions.

Skating Mechanics

doug — Thu, 12 Jan 2012 22:51:24 +0000

Every hockey player wants the ability to outskate their opponent at top speed but how do we train our bodies to get there? The answer, although complex, can be simplified by examining skating biomechanics. Studies have shown that with increasing player speed, Stride Rate significantly increases while Stride Rate remains relatively constant. Therefore, it should seem obvious; to increase speed players should focus on increasing their SR.

The forward stride is broken into 3 main phases; Glide, Push & Recovery. The glide phase allows for proper loading of the hip, knee and ankle joints so that maximum force can be generated during the push phase. We define the push phase as the point in time when the angular velocity of the knee reaches 90 degrees/second to the point when the skate leaves the ice. This phase constitutes only about 10-15% of the total time of the stride cycle, therefore, it is important to be able to generate as much force as possible during that period of time.

Being that the hip extensors/abductors (glutes) and knee extensors (quads) are the main power producing muscles that propel a player forward, it is important to train these muscles to be contract at higher rates. Here are a few exercises that will help with that…

That final phase of the forward stride is the recovery of the extended leg, which accounts for roughly 40-45% of the total time of the stride cycle. Players should focus on a low and straight recovery back under their hips so that the opposite leg can begin its push phase to generate power. During recovery, the hip adductors/flexors are the primary muscle groups working which is going to be the biggest determining factor in increasing SR. Here are a few exercises to train the hip flexors/adductors.

Adam Redmond, BSc., Biomechanics., CSCS

www.redtech.com

Eberle working hard to improve and define aspects in his skating

Sportsnet Feature – Curtis Lazar, Edmonton Oil Kings

admin — Thu, 08 Dec 2011 11:49:37 +0000

Local product earning quality minutes in Prince Albert

admin — Thu, 08 Dec 2011 11:48:02 +0000

Morrissey, 16, will play in Calgary Saturday night

By Kristen Odland, Calgary Herald November 18, 2011

Calgarian Josh Morrissey is playing full-time in the Western Hockey League this season at age 16.

At 16 years old, Josh Morrissey already has the routine of the Western Hockey League down to a science.

Wake up, study, hit the ice, sleep, hit the bus, repeat.

In fact, the hardest part for the defenceman in his first full year with the Prince Albert Raiders is the off-ice transition. The on-ice stuff has been the easy part.

“In all honesty, off the ice is one of the bigger differences,” said the Calgarian, whose club plays the Calgary Hitmen Saturday at 7 p.m. at the Scotiabank Saddledome. “Just mentally getting yourself ready every night and a 72-game schedule, you’ve really got to be ready every day, get your rest and eat properly.

“They do a great job here with helping us with our schedules . . . school is really important to myself and my family, so you just have to make use of your time and in class.

“It’s pretty black and white and there’s always time to study . . . long nights on the bus, there isn’t a whole lot to do. So far, it’s been going well.”

Fortunately for Morrissey, he’s been receiving ample time to prove himself, too.

Drafted sixth overall in 2010, he suited up for five contests last winter before returning to the midget ‘AAA’ Calgary Royals.

This year, Morrissey is sticking around for the full campaign. The only 1995-born player on the Raiders roster has notched three goals, five assists and is a plus-seven while seeing quality minutes.

“I’ve been fortunate enough that my coaches have trust in me to play me a lot and play to my strengths,” said the six-foot, 184-pound smooth-skating defenceman. “So far, this year, I’ve been playing some time on the power play in some key situations. I have a really good relationship with the coaching staff. We meet every few games to talk about my progress.

“They’ve been really good with helping me feel comfortable enough to perform well. When you’re speaking of the strength, speed and size, it’s definitely a lot different from guys my own age.”

After ripping it up with the Royals — netting 17 goals and 21 assists during the 2010-11 season — Morrissey spent the summer skating out of Crash Conditioning surrounded by Calgary-based pros like Mike Green, Jordan Eberle, Zach Boychuck, Dana Tyrell and Thomas Hickey. Training in that type of environment helped Morrissey’s development and fuelled his fire.

“Just being able to see those guys and their decision-making,” he said. “Just seeing how the pro game is, I’ve really learned a lot. For myself, obviously inspiring to be like them when I’m older, it’s cool to see them across the room.”

Now, he’s back home — the final stop of the Raiders five-game road trip.

“I’m excited,” Morrissey said, who played once at the Dome last year as a 15-year-old call-up. “I had a taste, but I didn’t play a whole lot. It’s going to be fun. It’s my first real time playing there. All my family will be there and it’s been awhile since I’ve been home.

“I’m excited to get it underway. I’m sure I’ll have a lot of family and friends.”

Heading into Friday’s clash against the Edmonton Oil Kings, the Raiders were only 1-9 in their past 10 games — and scraping the bottom of the WHL with a 5-16-1-1 record.

The Hitmen (9-9-1-1) are coming off last Sunday’s 6-2 win over the Lethbridge Hurricanes. Sunday’s clash against the Saskatoon Blades (2 p.m.) ends a four-game homestead.

Original article: http://www.calgaryherald.com/sports/Local+product+earning+quality+minutes+Prince+Albert/5735672/story.html#ixzz1fwXt9sVO