strength and conditioning of an nhl goaltender
DESCRIPTION
Strength and Conditioning of an NHL Goaltender. Adam Lucassian. Purpose. To design a reconditioning program for a NHL level Goaltender. Energy Systems. Anaerobic ATP-PC 95% Glycolysis 5% Aerobic Krebs Cycle/Electron Transport Chain 0%. Attributes. Flexibility Agility - PowerPoint PPT PresentationTRANSCRIPT
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Strength and Conditioning of an NHL Goaltender
Adam Lucassian
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Purpose To design a
reconditioning program for a NHL level Goaltender.
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Energy Systems Anaerobic
ATP-PC 95%
Glycolysis 5%
Aerobic Krebs
Cycle/Electron Transport Chain 0%
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Attributes Flexibility Agility Reactive Ability Hand-Eye
Coordination Stamina Proprioception
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Movement Patterns-UE Shoulder
Abduction Adduction Flexion Int./Ext. Rotation
Elbow Flexion Extension Pronation Supination
Wrist Flexion Extension Ulnar Deviation Radial Deviation
Fingers Flexion
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Movement Patterns-LE
Trunk Flexion Rotation Lateral Flexion
Hip Flexion Extension Abduction Adduction Internal Rotation
Knee Flexion Extension External Rotation of
the flexed knee Ankle
Plantarflexion Dorsiflexion Inversion Eversion
Toes Flexion
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Major Muscle Groups Involved Shoulder
Flexors Deltoid Adductors Rotator Cuff
Trunk Erector Spinae Abdomen
Hips Quads Hamstrings Adductors Abductors Internal Rotators
Lower Leg Plantar Flexors Dorsiflexors
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Tests Flexibility
Sit and reach Reactive Ability
Ball Throw/Catch Maximum Power
and Strength Squats Power Cleans
Muscular Endurance Butterfly/Up Test
Fatiguing Anaerobic Pro-Agility (On
land) Aerobic Capacity
Test 1 Mile Run
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Sit and Reach
20-29 Year Old Males
Percentile Rank Result (cm)
99 >58
90 55
80 52
70 50
60 47
50 44
40 42
30 39
20 37
10 31
1 <27
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Butterfly/Up Test Goalie stands in
stance On whistle drops
into butterfly position, then quickly stands back up
Count how many reps in 30 seconds
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Ball Throw Catch Stands 2 meters
from wall Throws with
RIGHT hand, and catches with LEFT
Throws with LEFT, and catches with RIGHT
Tested Number of catches
in 30 seconds.
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Periodization Macrocycle
August-August Mesocycle
Preseason August-
September Competitive
Season October-Mid June
Mesocycle Post Season
Mid June-End June Off Season
July Microcycle
Every 2 Weeks
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Testing Time Frame Preseason
Beginning Middle End
Competitive Season All Star Break
Post Season No Testing
Off Season Beginning End
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Resistance Exercises Day Exercise (Upper
Body)
A Bench
A Shrugs
A One Handed Snatch
B Cable Exercises (Int/Ext Rotation, Shoulder Flex/Ext,
Arced Abd/Add
B Shoulder Press
A&B Hammer Curls
A&B Bicep Curls
Day Exercise (Lower Body)
A Squats
A Power Cleans
B Dead Lift
B Leg Press
A&B Knee Ext/Flex
A&B 4 Way Hip
A&B Lunges with Free Weights
A&B Calf Raises
Perform all exercises unless indicated
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Plyometric ExercisesUpper Body
Pushups on BOSU
Throw for Height
Throw for Distance
Kettle Bell Swings
Lower Body
Depth Jump
Lat. Hurdle Jumps
Dot Drills
Wide Squat Jumps
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Aerobic ExercisesOn Land
Running
Spinning
On Ice
Treadmill
Butterfly/Up
T-Push Length of Ice
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Functional Exercises
Exercises
Ball Catch With Progress
Ball Drop for Reaction
Butterfly BOSU Drills
Slide Board• Side to Side• Ladder Butterfly
Crease Push
4-Cone Shuffle
7 Zone Drill
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Pre-Season
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Increase cardiovascular endurance One Mile Run
Demonstrate better results in all functional testing As compared to
numbers taken at the end of the off-season/beginning of pre-season
Increase strength and power
Mesocycle 1 (Preseason) Goals Focus
Increase intensity of sport specific training
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Sun Mon Tues Wed Thurs Fri Sat
Wk 1 & 3
-Funct.(Land)
-Res. Upper A (High)-Plyo. Lower (Low)
-Res. Lower A (Low)-Plyo. Upper (High)
-Active Rest-Tx
-Res. Upper B
(Low)-Plyo. Lower (High)
-Res. Lower B (High)-Plyo. Upper (Low)
-Aero-Funct.(Ice)
Wk 2 & 4
-Funct.(Land)
-Res. Upper B (High)-Plyo. Lower (Low)
-Res. Lower B (Low)-Plyo. Upper (High)
-Active Rest-Tx
-Res. Upper A
(Low)-Plyo. Lower (High)
-Res. Lower A (High)-Plyo. Upper (Low)
-Aero-Funct.(Ice)
Wk 5 & 6
-Plyo Upper (High)
-Res. Lower (High)
-Plyo Upper (High)
-Res. Lower (High)
-Active Rest-Tx
-Res. Power-Aero.
-Funct.(Land
and Ice)
Wk 7 & 8
-Plyo Upper (Low)
-Funct.(Land)
-Res. Upper (Low)
-Funct.(Ice)
-Plyo. Lower (Low)
-Funct.(Land)
-Res. Lower (Low)
*Perform stretches with a partner before every session***On game days (MWF) arrive early to rink and cross train on a bike for 30
min.**
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Training High Intensity
Focus on Power and Strength
Resistance 3X10
Plyometrics High Intensity
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In Season
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Maintain/Improve Strength and Power Power Clean and
Squat 1 RM Maintain/Improve
Flexibility Sit and Reach
Maintain/Improve Anaerobic Conditioning Shuttle Skate Pro Agility
Mesocycle 2 (Competitive Season) Goals Focus
Maintain and possibly improve strength, power, flexibility, and anaerobic conditioning.
Win the Stanley Cup
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Sun Mon Tues Wed Thurs Fri Sat
Season &
Stanley Cup
Playoffs
-Tx-Active Rest
-Travel
-Funct.-Res. Upper (Mod.)
-Game -Cross Train
-Tx-Active Rest
-Travel
-Funct.-Res. Lower(Mod.)
-Game -Cross Train
-Game -Cross Train
**During All Star Break, NO MANDATORY WORKOUTS (With exception of skill test)**
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Exercises Skill Work Some resistance
and aerobic training
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Post Season
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Involvement in recreational activities Swimming Biking Golf
No structured workouts
Attend treatment times to recover from injuries as needed
Mesocycle 3 (Post Season) Goals Focus
Recuperate physically and psychologically from the long competitive season
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Post Season Active Rest
Golf Biking Water Skiing
Vacationing with Stanley
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Off Season
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Participate in conditioning program Running 3 times per
week Strength Training 4
times per week Perform functional
tests at the beginning and end of mesocycle
Come in for treatments to be prepared for upcoming pre-season
Mesocycle 4(Off Season) Goals Focus
Establish a base level of conditioning to increase the athlete’s tolerance for more intense training in later phases.
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Sun Mon Tues Wed Thurs Fri Sat
Wk 1-4 -Res. Upper (High)
-Res. Lower(High)
-Aero. Rest -Res. Upper (High)
-Res. Lower(High)
-Aero.
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Exercises Split Routine
Resistance Training
Aerobic Training on Off Days
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References Baechle, Thomas, & Earle, Roger.
(2008). Essentials of strength training and conditioning. Champaign, IL: Human Kinetics Publishers.
Howley, Edward T., Powers, Scott K.2009. Exercise Physiology: Theory and
Application to Fitness and Performance. New York: McGraw-Hillhttp://www.brianmac.co.uk/handeye.htm