Sport Speed and Agility Training

["General\tPreparation\tPhase During\t the\t general\t preparation\t phase,\t the\t high\t school\t athlete\t should\t focus\t on developing\tanaerobic\tendurance,\tlearning\trunning\ttechnique,\tand\tlearning\tagility technique.\tAs\ta\tguideline,\tat\tthis\tlevel\tathletes\tshould\ttrain\ttwo\tto\tfour\ttimes\tper week.\t Each\t session\t should\t focus\t on\t dynamic\t flexibility\t exercises,\t running technique\tdrills,\tand\tbasic\tagility\ttechnique.\tTable\t10-1\tshows\tthe\ttypes\tof\tdrills that\t a\t high\t school\t football\t player\t should\t focus\t on\t in\t the\t general\t preparation phase. Table\t10-2\toutlines\ta\tsample\tworkout\tfor\ta\thigh\tschool\tathlete\ttraining\tfour times\tper\tweek\tduring\tthe\tgeneral\tpreparation\tphase.\tBecause\tthe\tsample\tathlete is\t a\t beginner,\t the\t focus\t is\t on\t fundamental\t agility\t and\t running\t skills.\t The workouts\tare\tdivided\tinto\ttwo\tdays\twith\ta\tprimary\tfocus\ton\tanaerobic\tendurance and\t two\t days\t with\t a\t primary\t focus\t on\t quality\t movement\t patterns.\t Agility, sprinting\t technique,\t and\t dynamic\t flexibility\t are\t trained\t daily.\t Sprinting technique\t focuses\t on\t arm\t swing,\t the\t high\t knee\t movement,\t and\t pulling\t the\t heel to\t the\t hip.\t Agility\t technique\t focuses\t primarily\t on\t shuffling\t and\t backpedaling. Athletes\t should\t be\t allowed\t to\t fully\t recover\t for\t two\t to\t three\t minutes\t between sprinting\t technique,\t agility,\t and\t acceleration\t drills.\t The\t emphasis\t of\t the\t drills should\tbe\ton\tcorrect\texecution\tfirst\tand\tspeed\tsecond.","","Special\tPreparation\tPhase During\tthe\tspecial\tpreparation\tphase,\tthe\trest\tintervals\twill\tbe\tadjusted\tto\treflect the\tdemands\tof\tthe\tgame\tat\tits\tmost\tintense\ttimes.\tAt\tthe\thigh\tschool\tlevel,\tit\tis likely\t that\t the\t most\t metabolically\t demanding\t time\t in\t a\t game\t will\t resemble\t an eight-play\t drive\t with\t a\t 20-second\t rest\t interval.\t The\t agility\t patterns\t are biomechanically\t and\t metabolically\t designed\t to\t reflect\t football\t movement patterns.\tTherefore,\tthe\tcoach\tcan\tsimply\tmove\tthe\trest\tinterval\tdown\tto\t20\tto\t25 seconds\tto\treflect\tthe\ttime\tclock\tin\ta\tfootball\tgame. Athletes\tshould\ttrain\tthree\tto\tfour\ttimes\tper\tweek.\tEach\tsession\tshould\tfocus on\t dynamic\t flexibility\t exercises,\t running\t technique\t drills,\t sport-specific\t agility technique\t drills,\t and\/or\t anaerobic\t conditioning.\t Table\t 10-3\t shows\t the\t types\t of drills\tthat\ta\thigh\tschool\tathlete\tshould\tfocus\ton\tin\tthe\tspecial\tpreparation\tphase. Table\t 10-4\t describes\t a\t sample\t week\t of\t workouts\t for\t the\t special\t preparation phase.\tDynamic\tflexibility\texercises\tare\tstill\tperformed\tat\tthe\tbeginning\tof\teach workout\tas\ta\twarm-up.\tSprinting\ttechnique\tdrills\tare\tperformed\tat\ta\tfaster\tpace and\t begin\t integrating\t more\t complicated\t A\t and\t B\t drills.\t While\t agility\t training still\tfocuses\ton\tfundamentals,\tthe\tfundamentals\tare\tnow\tbeing\tincorporated\tinto movement\tpatterns\tthat\tare\tseen\tduring\tthe\tgame.","","Precompetition\tPhase Training\t is\t scaled\t back\t during\t the\t precompetition\t phase\t so\t that\t the\t high\t school football\tplayer\tcan\tfocus\tmore\ton\tgame\tskills.\tTable\t10-5\thighlights\tsome\tof\tthe exercises\tthat\tshould\tbe\tused\tin\tthis\tphase.","In\t this\t phase\t of\t training,\t dynamic\t flexibility\t drills\t are\t still\t performed\t as\t a warm-up\t for\t each\t workout.\t Sprinting\t technique\t is\t trained\t daily.\t However, remedial\t exercises\t such\t as\t arm\t swings\t and\t high\t knee\t drills\t have\t been\t removed in\t favor\t of\t more\t complex\t movements\t such\t as\t A\t and\t B\t drills.\t Agility\t work focuses\t on\t movement\t patterns\t that\t are\t likely\t to\t occur\t in\t game\t situations\u2014 especially\t patterns\t emphasizing\t a\t reactionary\t component.\t Speed\t training\t is balanced\t between\t acceleration\t movements\t from\t a\t position-specific\t stance\t and speed\t(as\tappropriate\tfor\tposition).\tFinally,\tconditioning\tuses\tinterval\ttraining\tto make\t the\t conditioning\t more\t metabolically\t football-specific.\t At\t this\t time\t during training,\t other\t components\t of\t training,\t such\t as\t plyometrics\t and\t resistance, should\talso\tbe\tconsidered.","Competition\tPhase Training\tis\tscaled\tback\tin\tthe\tcompetition\tphase\tso\tthat\tmost\tof\tthe\tathlete\u2019s\ttime and\tenergy\tcan\tbe\tdirected\ttowards\tpractice\tand\tcompetition.\tTraining\tspeed\tand agility\t twice\t a\t week\t during\t the\t competition\t phase\t is\t enough\t to\t maintain\t peak levels. In\tthe\tcompetition\tphase,\tdynamic\tflexibility\texercises\tare\tstill\tperformed\tat the\t beginning\t of\t each\t training\t session.\t Sprinting\t technique\t is\t still\t considered important;\t however,\t the\t drills\t are\t minimized\t with\t this\t phase.\t Acceleration\t and speed\ttraining\tis\tcombined.\tFor\texample,\ta\tcoach\tmight\temphasize\tan\texplosive position-specific\t start\t as\t part\t of\t a\t 40-yard\t sprint.\t Agility\t training\t will\t focus exclusively\t on\t movement\t patterns\t that\t may\t be\t seen\t during\t the\t sport,\t with\t the emphasis\t being\t on\t correct\t execution\t and\t quality\t of\t movement.\t Finally, conditioning\twill\tcontinue\tto\tbe\tfocused\taround\tinterval\ttraining.","Advanced\tProgram The\tcollegiate\tathlete\u2019s\ttraining\twill\tbe\torganized\taround\tthe\tfollowing: 20-week\tgeneral\tpreparation\tphase 12-week\tspecial\tpreparation\tphase 4-week\tprecompetition\tphase 12-week\tcompetition\tphase 2-week\ttransition\tphase\tfollowing\tthe\tseason The\tcollegiate\tathlete\u2019s\ttraining\tshould\tfocus\ton\tthe\tfollowing: Football-specific\tconditioning Perfecting\trunning\ttechnique Improving\tacceleration Improving\tspeed Improving\tfootball-specific\tagility","General\tPreparation\tPhase During\t the\t general\t preparation\t phase,\t the\t collegiate\t player\t should\t focus\t on developing\t an\t anaerobic\t endurance\t base,\t learning\t running\t technique,\t and improving\t agility\t technique.\t Athletes\t should\t train\t four\t to\t fives\t times\t per\t week. Each\t session\t should\t focus\t on\t dynamic\t flexibility\t exercises,\t running\t technique drills,\t and\t basic\t agility\t technique.\t Table\t 10-9\t shows\t the\t types\t of\t drills\t that\t a collegiate\tathlete\tshould\tfocus\ton\tin\tthe\tgeneral\tpreparation\tphase. Table\t 10-10\t outlines\t a\t sample\t workout\t for\t a\t collegiate\t football\t player training\tfour\ttimes\tper\tweek\tduring\tthe\tgeneral\tpreparation\tphase.\tThe\tathlete\u2019s level\t of\t training\t and\t experience\t is\t intermediate\t to\t advanced.\t The\t athlete\u2019s\t level can\t be\t accelerated\t by\t increasing\t the\t intensity\t and\t volume\t of\t training.\t The workouts\tare\tdivided\tinto\ttwo\tdays\twith\ta\tprimary\tfocus\ton\tanaerobic\tendurance and\t two\t days\t with\t a\t primary\t focus\t on\t quality\t movement\t patterns.\t Agility, sprinting\t technique,\t and\t dynamic\t flexibility\t are\t trained\t daily.\t Sprinting technique\t focuses\t on\t arm\t swing,\t the\t high\t knee\t movement,\t and\t pulling\t the\t heel to\t the\t hip.\t Agility\t technique\t focuses\t primarily\t on\t acceleration,\t stopping\t ability, and\t change\t of\t direction.\t Athletes\t should\t be\t allowed\t to\t fully\t recover\t for\t two\t to three\t minutes\t between\t sprinting\t technique,\t agility,\t and\t acceleration\t drills.\t The emphasis\t of\t the\t agility\t patterns\t and\t speed\t drills\t should\t be\t on\t correct\t execution first\tand\tspeed\tsecond.","","Special\tPreparation\tPhase During\tthe\tspecial\tpreparation\tphase,\tthe\trest\tintervals\twill\tbe\tadjusted\tto\treflect the\t demands\t of\t the\t game\t at\t its\t most\t intense\t times.\t At\t the\t collegiate\t level,\t the most\tmetabolically\tdemanding\ttime\tin\ta\tgame\twill\tresemble\tan\teight-play\tdrive with\t a\t 20-second\t rest\t interval.\t The\t agility\t patterns\t are\t biomechanically\t and metabolically\t designed\t to\t reflect\t football\t movement\t patterns.\t Therefore,\t the coach\tcan\tsimply\tmove\tthe\trest\tinterval\tdown\tto\t20\tto\t25\tseconds\tto\treflect\tthe time\tclock\tin\ta\tfootball\tgame. Athletes\tshould\ttrain\tfour\tto\tfive\ttimes\tper\tweek.\tEach\tsession\tshould\tfocus on\t dynamic\t flexibility\t exercises,\t running\t technique\t drills,\t sport-specific\t agility technique\t drills,\t and\/or\t anaerobic\t conditioning.\t Table\t 10-11\t shows\t the\t types\t of drills\tthat\ta\tcollegiate\tplayer\tshould\tfocus\ton\tin\tthe\tspecial\tpreparation\tphase. Table\t10-12\tdescribes\ta\tsample\tweek\tof\tworkouts\tfor\tthe\tspecial\tpreparation phase.\tDynamic\tflexibility\texercises\tare\tstill\tperformed\tat\tthe\tbeginning\tof\teach workout\tas\ta\twarm-up.\tSprinting\ttechnique\tdrills\tare\tperformed\tat\ta\tfaster\tpace and\t begin\t integrating\t more\t complicated\t A\t and\t B\t drills.\t Agility\t training emphasizes\tperfect\texecution\tby\tadding\tvaried\tand\tadditional\tpatterns.","","Precompetition\tPhase During\t the\t precompetition\t phase,\t training\t is\t scaled\t back\t so\t that\t the\t athlete\t can focus\tmore\ton\tgame\tskills.\tThe\toverall\tvolume\tof\ttraining\tis\treduced\tin\tan\teffort to\tfocus\ton\tposition-specific\tskills.","In\t this\t phase\t of\t training,\t dynamic\t flexibility\t drills\t are\t still\t performed\t as\t a warm-up\t for\t each\t workout.\t Sprinting\t technique\t is\t trained\t daily.\t However, remedial\t exercises\t such\t as\t arm\t swings\t and\t high\t knee\t drills\t have\t been\t removed in\t favor\t of\t more\t complex\t movements\t such\t as\t A\t and\t B\t drills.\t Agility\t work focuses\t on\t movement\t patterns\t that\t are\t likely\t to\t occur\t in\t game\t situations\u2014 especially\t movements\t emphasizing\t a\t reactionary\t component.\t Speed\t training\t is balanced\t between\t acceleration\t from\t a\t position-specific\t stance\t and\t speed\t (as appropriate\tfor\tposition).\tFinally,\tconditioning\tuses\tinterval\ttraining\tto\tmake\tthe conditioning\t more\t metabolically\t football-specific.\t At\t this\t time\t during\t training, other\t training\t components\t (such\t as\t plyometrics\t and\t resistance)\t that\t add\t to\t the overall\ttraining\tstress\tshould\talso\tbe\tconsidered.","Competition\tPhase In\tthe\tcompetition\tphase,\tdynamic\tflexibility\texercises\tare\tstill\tperformed\tat\tthe beginning\t of\t each\t training\t session.\t Sprinting\t technique\t is\t still\t considered important;\t however,\t the\t drills\t are\t minimized\t with\t this\t phase.\t Acceleration\t and speed\ttraining\tis\tcombined.\tFor\texample,\ta\tcoach\tmight\temphasize\tan\texplosive position-specific\t start\t as\t part\t of\t a\t 40-yard\t sprint.\t Agility\t training\t will\t focus exclusively\t on\t movement\t patterns\t that\t may\t be\t seen\t during\t the\t sport,\t with\t the emphasis\t being\t on\t correct\t execution\t and\t quality\t of\t movement.\t Finally, conditioning\twill\tcontinue\tto\tbe\tfocused\taround\tinterval\ttraining.","Agility\tDrills Agility\tPattern:\tDrill\t#1 Purpose:\tDevelop\tacceleration\tand\tstopping\tability. Objectives: Maintain\tbody\tcontrol. Develop\tspecific\trate\tof\tforce\tproduction. Lower\tcenter\tof\tgravity\twhen\tdecelerating. Description: The\tathlete\tstarts\tat\tone\tend\tand\truns\tforward\tto\teach\tcone\tin\tthe\tseries. The\tathlete\tcan\tuse\ta\tposition-specific\tstart\t(i.e.,\ttwo-or\tthree-point). The\tathlete\tshould\tconcentrate\ton\trunning\tin\tstraight\tlines. The\tathlete\tshould\tmake\t\u201ctight\u201d\tcorners. The\tathlete\tshould\tkeep\tthe\telbows\trelatively\tclose\tto\tthe\tbody. The\tathlete\tshould\tdrop\tthe\tcenter\tof\tgravity\twhile\tdecelerating. The\tathlete\tshould\tuse\tshort\tchoppy\tsteps\tto\tdecelerate\tquickly. The\tathlete\tshould\tmaintain\ta\tneutral\tspine\tat\tall\ttimes. Increasing\tComplexity\/Difficulty: Combine\ta\tforward\trun\twith\tside\tshuffling. Use\tshuffling\tonly. Have\tthe\tathlete\trun\toff\tthe\tend\tof\tthe\tdrill\tto\tcatch\ta\tthrown\tball. Ball-carrying\tpositions\tcan\thold\ta\tball\tfor\tthe\tduration\tof\tthe\tdrill. Use\t two\t identical\t patterns\t of\t cones\t and\t have\t athletes\t race\t each\t other through\tthe\tdrill. Work\tInterval:\tWill\tvary\ton\tdistance\tof\tcones\tand\tability\tof\tathlete\tbut\tshould\tbe between\t8\tand\t12\tseconds. Rest\tInterval:\tOnce\tmastery\tof\tthe\tdrill\thas\tbeen\treached,\tthe\trest\tinterval\tcan\tbe brought\tdown\tto\t2:1\trest\tto\twork\tinterval.","Agility\tPattern:\tDrill\t#2 Purpose:\t Develop\t controlled\t running\t at\t maximal\t or\t near\t maximal\t running speed. Objectives: Simulate\tspecial\tteams\tmovement\tpatterns. Incorporate\tdecision-making. Control\tunnecessary\tbody\tmovements. Description: Have\tthe\tathlete\tuse\ta\t\u201crolling\u201d\tstart\tfor\tthis\tdrill. Once\tthe\tathlete\treaches\tthe\tfirst\tcone,\the\tshould\tbe\tat\ta\tmaximal\tcontrolled speed. The\tathlete\tshould\tkeep\tthe\tcorners\t\u201ctight\u201d\twhen\tpassing\tcones. The\tathlete\tshould\tkeep\tthe\telbows\trelatively\tclose\tto\tthe\tsides\tof\tthe\tbody. Increasing\tComplexity\/Difficulty: Stagger\tthe\tdistance\tof\tthe\tcones. Stagger\tthe\twidth\tof\tthe\tcones. The\tcoach\tcan\tdirect\tthe\tathlete\twhich\tdirection\tto\trun\t(left\tor\tright)\tat\tthe end\tof\tthe\tdrill. Ball-carrying\tpositions\tcan\thold\ta\tball\tfor\tthe\tduration\tof\tthe\tdrill.","Use\t two\t identical\t patterns\t of\t cones\t and\t have\t athletes\t race\t each\t other through\tthe\tdrill. Work\tInterval:\tWill\tvary\ton\tdistance\tof\tcones\tand\tability\tof\tathlete\tbut\tshould\tbe between\t8\tand\t12\tseconds. Rest\tInterval:\tOnce\tmastery\tof\tthe\tdrill\thas\tbeen\treached,\tthe\trest\tinterval\tcan\tbe brought\tdown\tto\t2:1\trest\tto\twork\tinterval. Agility\tPattern:\tDrill\t#3 Purpose:\tDevelop\tacceleration\tand\tstopping\tability. Objectives: Simulate\t movement\t patterns\t often\t seen\t at\t defensive\t back\t and\t the\t receiver position. Incorporate\tdecision-making. Reduce\tunnecessary\tbody\tmovements. Description: Have\t the\t athlete\t start\t on\t a\t yard\t line\t or\t at\t a\t cone\t and\t sprint\t forward\t 10 yards,\tbackpedal\tfive,\tsprint\tforward\t10,\tback\tfive\tagain,\tthen\tfinish\twith\ta sprint\tforward\tto\tcomplete\tthe\tdrill. The\tathlete\tshould\taccelerate\twith\t100\tpercent\teffort. The\tathlete\tshould\tmaximize\tforward\tlean\twhen\tinitially\taccelerating.","The\tathlete\tshould\tuse\ta\tforceful,\thigh\tknee\tlift\twhen\tinitially\taccelerating. The\t athlete\t should\t minimize\t braking\t distance\t by\t quickly\t dropping\t the center\tof\tgravity. The\tathlete\tshould\tuse\tshort\tchoppy\tsteps\tto\tminimize\tstopping\tdistance. Increasing\tComplexity\/Difficulty: Receivers,\tdefensive\tbacks,\tand\trunning\tbacks\tcan\tcatch\ta\tball\tthrown\tfrom a\tcoach\tin\tthe\tforward\tdirection\tand\ttoss\tit\tback. Linemen\tand\tlinebackers\tcan\tadd\tshuffles\tand\tpass\tsets\t(either\tright\tor\tleft) to\tthe\tbackward\tdirections. Quarterbacks\tcan\tuse\tdrop\tsteps\tin\tthe\tbackward\tdirection. Ball-carrying\tpositions\tcan\thold\ta\tball\tfor\tthe\tduration\tof\tthe\tdrill. Use\t two\t identical\t patterns\t of\t cones\t and\t have\t athletes\t race\t each\t other through\tthe\tdrill. Work\tInterval:\tWill\tvary\ton\tdistance\tof\tcones\tand\tability\tof\tathlete\tbut\tshould\tbe between\t8\tand\t12\tseconds. Rest\tInterval:\tOnce\tmastery\tof\tthe\tdrill\thas\tbeen\treached,\tthe\trest\tinterval\tcan\tbe brought\tdown\tto\t2:1\trest\tto\twork\tinterval. Agility\tPattern:\tDrill\t#4 Purpose:\tDevelop\tacceleration,\tstopping\tability,\tand\tbody\tcontrol. Objectives:","Simulate\tmovement\tpatterns\toften\tseen\tat\trunning\tback\tand\tlinebacker. Reduce\tunnecessary\tbody\tmovements. Description: Have\t the\t athlete\t straddle\t a\t yard\t line\t or\t a\t cone\t and\t make\t a\t crossover\t step, moving\t forward\t five\t yards.\t The\t athlete\t turns\t 180\t degrees\t and\t runs\t 10 yards.\t The\t athlete\t then\t turns\t 180\t degrees\t and\t finishes\t the\t drill\t with\t a\t 15- yard\tsprint\tto\tfinish. The\tathlete\tshould\taccelerate\twith\t100\tpercent\teffort. The\tathlete\tshould\tmaximize\tforward\tlean\twhen\tinitially\taccelerating\tfrom each\tturn. When\tthe\tathlete\tturns,\the\tshould\tdrop\tthe\tinside\tshoulder\tand\treach\ttoward the\tground\twith\tthe\tsame\thand. The\tathlete\tshould\tuse\ta\tforceful,\thigh\tknee\tlift\twhen\tinitially\taccelerating. The\t athlete\t should\t minimize\t braking\t distance\t by\t quickly\t dropping\t the center\tof\tgravity. The\tathlete\tshould\tuse\tshort\tchoppy\tsteps\tto\tminimize\tstopping\tdistance. Increasing\t Complexity\/Difficulty:\t The\t coach\t can\t indicate\t which\t direction\t the athlete\tshould\tstart\tin. Work\tInterval:\tWill\tvary\ton\tdistance\tof\tcones\tand\tability\tof\tathlete\tbut\tshould\tbe between\tfive\tand\teight\tseconds. Rest\tInterval:\tOnce\tmastery\tof\tthe\tdrill\thas\tbeen\treached,\tthe\trest\tinterval\tcan\tbe brought\tdown\tto\t2:1\trest\tto\twork\tinterval.","Agility\tPattern:\tDrill\t#5 Purpose:\tDevelop\tlateral\tacceleration,\tlateral\tstopping\tability,\tand\tbody\tcontrol. Objectives: Simulate\t movement\t patterns\t often\t seen\t at\t linebacker,\t offensive\t line,\t and quarterback,\tand\tin\tblocking\tof\treceivers\tand\ttight\tends. Reduce\tunnecessary\tbody\tmovements. Description: The\tathlete\tbegins\tin\tan\tathletic\tstance\tat\tthe\tstart\tposition\tof\tthe\tcones\tas defined\t in\t Figure\t 10-5.\t The\t athlete\t side\t shuffles\t through\t the\t cone\t pattern. Once\tthe\tathlete\tcompletes\tthe\tinitial\tseries\tof\tcones,\the\tsprints\ttoward\tthe last\tcone\tin\tthe\tdrill. The\tathlete\tshould\tnot\tcross\tover\tthe\tfeet\tduring\tthe\tdrill. The\tathlete\tshould\tmaintain\ta\tlow\tcenter\tof\tgravity,\tkeeping\tthe\tknees\tand hips\tbent\twhile\tshuffling. The\tathlete\tshould\taccelerate\twith\t100\tpercent\teffort. The\t athlete\t should\t lower\t the\t center\t of\t gravity\t further\t when\t transitioning from\tthe\tshuffle\tto\tthe\tforward\trun. The\tathlete\tshould\temphasize\ta\tforward\tlean\twhen\taccelerating\ttoward\tthe last\tcone\tof\tthe\tdrill. Increasing\tComplexity\/Difficulty:","The\tcoach\tcan\ttoss\ta\tball\tto\tthe\tathlete\twhile\the\tis\tshuffling. The\tcoach\tcan\thave\tthe\tathlete\trun\tfor\ta\tthrown\tball\toff\tthe\tend\tof\tthe\tdrill. The\t athlete\t can\t backpedal\t instead\t of\t running\t forward\t after\t completing\t the shuffle. The\tathlete\tcan\tcomplete\tthe\tdrill\tby\tfacing\tthe\topposite\tdirection. The\tlast\tcone\tof\tthe\tdrill\tcan\tbe\tplaced\tfurther\taway\tto\tincrease\tthe\trunning distance. Set\tup\tan\tidentical\tseries\tof\tcones\tto\thave\tathletes\trace\tagainst\teach\tother. Work\tInterval:\tWill\tvary\ton\tdistance\tof\tcones\tand\tability\tof\tathlete\tbut\tshould\tbe between\t8\tand\t12\tseconds. Rest\tInterval:\tOnce\tmastery\tof\tthe\tdrill\thas\tbeen\treached,\tthe\trest\tinterval\tcan\tbe brought\tdown\tto\t2:1\trest\tto\twork\tinterval. Agility\tPattern:\tDrill\t#6 Purpose:\tDevelop\tlateral\tacceleration,\tlateral\tstopping\tability,\tand\tbody\tcontrol. Objectives: Simulate\tmovement\tpatterns\tseen\tat\tall\tpositions. Reduce\tunnecessary\tbody\tmovements. Train\teye-hand-foot\tcoordination. Description: Place\ttwo\tcones\ttwo\tto\tthree\tyards\tapart\tfor\tshuffling. Place\ttwo\tcones\t6\tto\t12\tyards\tapart\tfor\trunning.","The\tathlete\tshould\tnot\tcross\tover\tthe\tfeet\tduring\tthe\tdrill\tif\tshuffling. The\tathlete\tshould\tmaintain\ta\tlow\tcenter\tof\tgravity,\tkeeping\tthe\tknees\tand hips\tbent\twhile\tshuffling. The\tathlete\tshould\tmove\tthe\tfeet\tas\tquickly\tas\tpossible\twhile\tshuffling. The\tathlete\tshould\tlower\tthe\tcenter\tof\tgravity\tas\the\tturns\tthrough\tthe\tcones while\trunning. The\t athlete\t should\t drop\t the\t inside\t shoulder\t and\t extend\t the\t arm\t toward\t the ground\twhile\tturning\twhen\trunning. The\tathlete\tshould\temphasize\ta\thigh\tknee\tlift\twhile\taccelerating\toff\tthe\tturn when\trunning. Increasing\tComplexity\/Difficulty: The\tcoach\tcan\ttoss\ta\tball\tback\tand\tforth\tto\tthe\tathlete\twhile\the\tis\tshuffling. The\tcoach\tcan\thave\tthe\tathlete\trun\tfor\ta\tthrown\tball\toff\tthe\tend\tof\tthe\tdrill. Two\tcoaches\tcan\ttoss\ttwo\tballs\tto\tthe\tathlete. The\t cones\t can\t be\t spread\t further\t apart\t to\t emphasize\t stopping\t mechanics while\trunning. The\tcoach\tcan\ttime\tthe\tdrill\tfor\tcompleted\tcycles\tthrough\tthe\tpattern. The\t coach\t can\t toss\t a\t ball\t for\t completed\t catches\t if\t shuffling\t which\t will dictate\tthe\tcompletion\tof\tthe\tdrill Work\tInterval:\tWill\tvary\ton\tdistance\tof\tcones\tand\tability\tof\tathlete\tbut\tshould\tbe between\t6\tand\t15\tseconds.\tIf\tthe\tdrill\tis\tdone\twith\tshuffling,\tthe\tcoach\tcan\ttoss\ta ball\tfor\tcompleted\tcatches\tto\tdictate\tthe\tcompletion\tof\tthe\tdrill. Rest\tInterval:\tOnce\tmastery\tof\tthe\tdrill\thas\tbeen\treached,\tthe\trest\tinterval\tcan\tbe brought\tdown\tto\t2:1\trest\tto\twork\tinterval.","Agility\tPattern:\tDrill\t#7 Purpose:\tDevelop\tacceleration,\tstopping\tability,\tand\tbody\tcontrol. Objectives: Simulate\t movement\t patterns\t seen\t predominately\t at\t receiver\t and\t defensive back. Reduce\tunnecessary\tbody\tmovements. Train\teye-hand\tcoordination. Description: Place\t two\t cones\t 10\t to\t 15\t yards\t away\t from\t a\t third\t cone\t as\t depicted\t in Figure\t10-7. This\tdrill\tis\tperformed\twhile\trunning. The\tathlete\tshould\tstart\tin\ta\tposition-specific\tstance. The\tathlete\tshould\taccelerate\tand\tdecelerate\tat\t100\tpercent\teffort. The\t athlete\t should\t lower\t the\t center\t of\t gravity\t while\t turning\t through\t the cones. The\t athlete\t should\t drop\t the\t inside\t shoulder\t and\t extend\t the\t arm\t toward\t the ground\twhile\tturning\twhen\trunning. The\tathlete\tshould\temphasize\ta\thigh\tknee\tlift\twhile\taccelerating\toff\tthe\tturn when\trunning. If\tusing\ta\tball,\tthe\tathlete\tshould\thave\tthe\thands\tin\ta\tready\tposition\tto\tcatch the\tball\twhen\tturning\tthrough\tthe\tcone. Increasing\tComplexity\/Difficulty: The\tcoach\tcan\tserve\tas\ta\tstarting\tcone\tand\tthrow\ta\tball\tto\tthe\tathlete\tafter he\t has\t completed\t turning\t around\t the\t other\t cones.\t (The\t ball\t should\t be handed\tback\tto\tthe\tcoach.) Increasing\t the\t distance\t between\t cones\t can\t increase\t the\t acceleration\t and stopping\tmechanics. Pop-up\tbags\tcan\tbe\tused\tinstead\tof\tcones\tto\tlimit\tthe\tathlete\u2019s\tsight\tof\tthe ball\tif\tthrowing\tbetween\tcoach\tand\tathlete. Work\tInterval:\tWill\tvary\ton\tdistance\tof\tcones\tand\tability\tof\tathlete\tbut\tshould\tbe","between\t 10\t and\t 20\t seconds.\t The\t coach\t can\t time\t the\t drill\t for\t completed\t cycles through\t the\t pattern\t or\t the\t coach\t can\t have\t the\t athlete\t complete\t a\t prescribed number\tof\tcatches. Rest\tInterval:\tOnce\tmastery\tof\tthe\tdrill\thas\tbeen\treached,\tthe\trest\tinterval\tcan\tbe brought\tdown\tto\t2:1\trest\tto\twork\tinterval. Agility\tPattern:\tDrill\t#8 Purpose:\t Develop\t athletic\t stance,\t hand-eye-foot\t coordination,\t reactive\t ability, and\tlateral\tagility. Objectives: Simulate\tmovement\tpatterns\tseen\tin\tall\tfootball\tpositions. Reduce\tunnecessary\tbody\tmovements. Description: The\t essence\t of\t this\t drill\t is\t to\t have\t the\t athlete\t react\t to\t the\t random movements\tof\tthe\tfootball. The\tathlete\tstarts\tin\tan\tathletic\tstance. The\t coach\t lightly\t tosses\t the\t football\t to\t the\t ground\t in\t the\t direction\t of\t the athlete. The\tathlete\treacts\tto\tthe\tdirection\tof\tthe\tball\tby\tshuffling. With\ttwo\thands,\tthe\tathlete\ttosses\tthe\tball\tback\tto\tthe\tcoach. The\tcoach\tredirects\tthe\tball\tin\tthe\tdesired\tdirection. Increasing\tComplexity\/Difficulty: The\t coach\t can\t toss\t the\t ball\t a\t little\t harder\t to\t get\t the\t athlete\t to\t react\t more","quickly. The\t coach\t can\t toss\t the\t ball\t further\t away\t from\t the\t athlete\t to\t increase\t the shuffling\tdistance. A\tsprint\tout\tto\tcatch\tthe\tball\tcan\tbe\tincorporated\tat\tthe\tend\tof\tthe\tdrill. Work\tInterval:\tThe\tcoach\tcan\tuse\ta\tdetermined\tnumber\tof\ttosses\tto\tcomplete\tthe drill.\tThe\tcoach\tcan\talso\tuse\tan\tapproximate\ttime\tof\tthe\tdrill,\tranging\tfrom\t5\tto 15\tseconds. Rest\tInterval:\tOnce\tmastery\tof\tthe\tdrill\thas\tbeen\treached,\tthe\trest\tinterval\tcan\tbe brought\tdown\tto\ta\t2:1\trest\tto\twork\tinterval. Agility\tPattern:\tDrill\t#9 Purpose:\tDevelop\tacceleration\tand\tstopping\tability. Objectives: Simulate\tmovement\tpatterns\tseen\tpredominately\tat\tdefensive\tback. Reduce\tunnecessary\tbody\tmovements. Description: The\tathlete\tstarts\ton\ta\tyard\tline\tand\taccelerates\tforward\tat\tan\tangle. Once\t a\t predetermined\t distance\t is\t reached,\t the\t athlete\t backpedals\t and repeats\tthe\tcycle\tin\ta\tW-pattern\tas\tdepicted\tin\tFigure\t10-9. The\t athlete\t should\t accelerate\t forward\t as\t quickly\t as\t possible\t by","emphasizing\ta\thigh\tknee\tlift. The\t athlete\t reduces\t stopping\t distance\t by\t using\t short\t choppy\t steps\t to transition\tfrom\tforward\trunning\tto\tthe\tbackpedal. The\tathlete\tshould\ttransition\tfrom\tthe\tbackpedal\tto\tthe\tforward\tdirection\tby slightly\topening\ttheir\thips,\tusing\tfull\tfoot\tcontact\ton\tthe\tground. Increasing\tComplexity\/Difficulty: The\tcoach\tcan\tthrow\ta\tball\tto\tthe\tathlete\twhile\tthe\tathlete\ttransitions\tfrom the\t backward\t to\t forward\t direction.\t The\t ball\t is\t tossed\t back\t to\t the\t coach\t in each\tbackward-to-forward\tdirection\tchange. Increasing\tthe\tdistance\tfrom\t5\tto\t10\tyards\tcan\tincrease\tthe\tdifficulty\tof\tthe drill\tby\temphasizing\tacceleration\tand\tstopping\tability\tmechanics. Work\tInterval:\tWill\tvary\ton\tdistance\tof\tlines\tand\tability\tof\tathlete\tbut\tshould\tbe between\t8\tand\t12\tseconds. Rest\tInterval:\tOnce\tmastery\tof\tthe\tdrill\thas\tbeen\treached,\tthe\trest\tinterval\tcan\tbe brought\tdown\tto\ta\t2:1\trest\tto\twork\tinterval. Agility\tPattern:\tDrill\t#10 Purpose:\tDevelop\tmovement\tpatterns\t(quick\tfeet)\tspecific\tto\tthe\toffensive\tline. Objectives: Position\tthe\tbody\tin\ta\tmechanically\tefficient\tposition.","Keep\tthe\tvision\tfocused\tin\tfront\tof\tthe\tathlete. Description: The\t athlete\t starts\t on\t a\t yard\t line\t and\t rolls\t a\t stability\t ball\t behind\t him\t while backpedaling. The\tathlete\tshould\tkeep\tthe\tcenter\tof\tgravity\tlow. The\tathlete\tshould\tmaintain\ta\tflat\tneutral\tspine. The\t athlete\t should\t move\t the\t feet\t as\t quickly\t as\t possible\t without\t losing balance\tand\tefficiency\tof\tmovement. Increasing\tComplexity\/Difficulty: The\t coach\t can\t act\t as\t a\t defensive\t lineman\t and\t attempt\t to\t run\t around\t the athlete\tin\trandom\tmovement\tpatterns. The\t athlete\t should\t learn\t this\t drill\t in\t a\t straight\t line\t before\t moving\t through cones. Increasing\t the\t distance\t of\t the\t drill\t can\t increase\t the\t amount\t of\t work\t per repetition. Work\t Interval:\t Will\t vary\t on\t predetermined\t distance\t and\t ability\t of\t athlete\t but should\tbe\tbetween\t8\tand\t12\tseconds. Rest\tInterval:\tOnce\tmastery\tof\tthe\tdrill\thas\tbeen\treached,\tthe\trest\tinterval\tcan\tbe brought\tdown\tto\ta\t2:1\trest\tto\twork\tinterval.","11 Ice\tHockey Hockey\t has\t been\t referred\t to\t as\t the\t fastest\t team\t game\t in\t the\t world.\t It\t is\t played on\ta\tsurface\tthat\tis\t200\tx\t85\tfeet\tand\tpresents\ta\tnumber\tof\tunique\tconditioning demands.\tFirst,\thockey\tis\tplayed\ton\ta\tslippery\tsurface\twith\tskating\tas\tthe\tmode of\tlocomotion.\tSpeed\tand\tagility\ttraining\ton\tdry\tland\twill\tbe\tdifficult\tto\tapply\tto the\t sport,\t so\t speed\t and\t agility\t work\t will\t have\t to\t be\t done\t on\t the\t ice.\t Second, hockey\tis\ta\thighvelocity\tsport\trequiring\tacceleration,\tdeceleration,\tabrupt\tstarts, and\t explosive\t starts.\t Third,\t a\t hockey\t player\t may\t play\t in\t 12\t to\t 22\t shifts\t per game,\t each\t lasting\t up\t to\t a\t minute\t with\t varying\t degrees\t of\t high\t and\t moderate intensity\tduring\tthe\tshift.\tDuring\ta\tshift,\tplayers\twill\tpredominately\tuse\tslow\tto moderate\tskating\tthat\taccelerates\trapidly\tinto\ta\tshort\tsprint\tfollowed\tby\ta\tturn\tor stop. Different\t positions\t in\t hockey\t will\t have\t different\t conditioning\t demands. Goaltenders\t perform\t quick,\t explosive\t movements\t that\t are\t short\t in\t duration, mixed\t with\t periods\t of\t rest.\t Forwards\t may\t be\t on\t the\t ice\t for\t a\t third\t of\t the\t game during\ttheir\thigh\tintensity\tshifts,\twhereas\tdefensemen\tmay\tbe\ton\tthe\tice\tfor\thalf the\t game.\t Defensemen\t (on\t average)\t will\t skate\t slower\t than\t forwards, experiencing\tperiods\tof\tboth\thigh\tintensity\tefforts\tand\tlower\tintensity\tactivity. In\t general,\t a\t speed\t and\t agility\t program\t for\t ice\t hockey\t should\t target\t the following: Skating\tskills. Speed\ttraining\ton\tthe\tice\tto\tfocus\ton\tstarting,\taccelerating,\tand\tstopping. Conditioning:\t helps\t the\t athlete\t recover\t from\t high\t intensity\t shifts\t and perform\tfor\tthe\tentire\tgame. Agility\t training\tand\t its\tsubcomponents:\tteach\thow\tto\tchange\tdirections\t to help\tprevent\tinjuries\tand\tdevelop\tagility\tto\timprove\tperformance\ton\tthe\tice. Beginning\tProgram","The\thigh\tschool\tathlete\u2019s\ttraining\twill\tbe\torganized\taround\tthe\tfollowing: 15-to\t20-week\tgeneral\tpreparation\tphase 10-week\tspecial\tpreparation\tphase 4-week\tprecompetition\tphase 12-to\t15-week\tcompetition\tphase 2-week\ttransition\tphase\tfollowing\tthe\tseason The\thigh\tschool\tathlete\u2019s\ttraining\tshould\tfocus\ton\tthe\tfollowing: Refining\tskating\tskills Developing\tconditioning Increasing\tstrength\tand\tpower Increasing\tcore\tconditioning Improving\tspeed Improving\tsport-specific\tagility General\tPreparation\tPhase During\t the\t general\t preparation\t phase,\t the\t high\t school\t athlete\t should\t be developing\t his\t conditioning\t base,\t focusing\t on\t dry\t land\t speed\t and\t agility training,\t and\t reinforcing\t fundamental\t skating\t skills.\t Dry\t land\t training\t is performed\t to\t give\t the\t athletes\t variety\t and\t to\t teach\t starting,\t stopping,\t and changing\tdirections.\tAs\ta\tguideline,\tat\tthis\tlevel\tathletes\tshould\ttrain\ttwo\tto\tfour times\t per\t week.\t Each\t session\t should\t focus\t on\t dynamic\t flexibility\t exercises, speed\tand\tagility\tdrills,\tand\tbasic\tskating\ttechnique.\tTable\t11-1\tshows\tthe\ttypes of\t drills\t that\t a\t high\t school\t hockey\t player\t should\t focus\t on\t in\t the\t general preparation\tphase.","Table\t11-2\toutlines\ta\tsample\tworkout\tfor\ta\thigh\tschool\tathlete\ttraining\tfour times\tper\tweek\tduring\tthe\tgeneral\tpreparation\tphase.\tBecause\tthe\tsample\tathlete is\t a\t beginner,\t the\t focus\t is\t on\t conditioning\t and\t fundamental\t movement\t skills. Two\t sessions\t per\t week\t are\t devoted\t primarily\t to\t conditioning,\t one\t is\t devoted primarily\tto\tacceleration,\tand\tone\tis\tdevoted\tprimarily\tto\ton-ice\ttraining.\tAgility, speed\ttraining,\tand\tdynamic\tflexibility\tare\ttrained\tdaily.\tNote\tthat\tduring\tthe\ton- ice\t day,\t dynamic\t flexibility\t training\t is\t hockey\t movement-specific.\t Athletes should\t be\t allowed\t to\t fully\t recover\t for\t two\t to\t three\t minutes\t between\t sprinting technique,\t agility,\t and\t acceleration\t drills.\t The\t emphasis\t of\t drills\t should\t be\t on correct\texecution\tfirst\tand\tspeed\tsecond.","Special\tPreparation\tPhase In\tthe\tspecial\tpreparation\tphase,\ttraining\twill\tbe\tevenly\tdivided\tbetween\ton-ice and\t off-ice\t training\t during\t the\t early\t stages\t and\t will\t progress\t to\t mostly\t on-ice training\tas\tthe\tspecial\tpreparation\tphase\tcontinues.\tDry\tland\ttraining\twill\tfocus mostly\t on\t conditioning.\t On-ice\t training\t will\t emphasize\t on-ice\t acceleration, speed,\t and\t agility.\t A\t major\t difference\t between\t training\t for\t hockey\t and\t training for\t other\t sports\t is\t that\t little\t carryover\t exists\t between\t dry\t land\t speed\/agility training\tand\ton-ice\tgame\tperformance\tusing\tskates.\tAs\ta\tresult,\tspeed\tand\tagility training\twill\tbecome\tincreasingly\tperformed\ton\tthe\tice,\tin\tskates,\tfor\tthe\trest\tof the\t training\t year.\t The\t on-ice\t speed\t and\t agility\t drills\t that\t will\t be\t employed\t are described\tat\tthe\tend\tof\tthis\tchapter.\tNote\tthat\tdynamic\tflexibility\texercises\twill be\t performed\t during\t each\t training\t session,\t whether\t it\t is\t on\t the\t ice\t or\t on\t land.","Table\t 11-3\t shows\t the\t types\t of\t drills\t that\t a\t high\t school\t hockey\t player\t should focus\ton\tin\tthe\tspecial\tpreparation\tphase. Optimally,\t a\t hockey\t athlete\t should\t train\t three\t to\t four\t days\t per\t week\t in\t the special\t preparation\t phase.\t Towards\t the\t beginning\t of\t the\t phase,\t half\t of\t the","training\tshould\tbe\ton\tdry\tland\tand\thalf\ton\tice.\tAs\tthe\tphase\tprogresses,\tthe\tratio of\tdry\tland\tto\ton-ice\tsessions\tshould\tchange\tuntil\tno\tmore\tthan\tone\tsession\tper week\tis\tperformed\ton\tdry\tland. Table\t 11-4\t presents\t a\t sample\t workout\t from\t the\t later\t part\t of\t the\t special preparation\t phase,\t with\t only\t one\t of\t the\t four\t training\t sessions\t being\t performed on\t dry\t land.\t Workouts\t emphasize\t either\t acceleration\t or\t conditioning.\t Speed, agility,\t and\t dynamic\t flexibility\t are\t trained\t daily.\t Workouts\t should\t emphasize\t a 1:3\t work:recovery\t ratio.\t Note\t that\t as\t the\t phase\t progresses,\t speed\t and\t agility training\tshould\tbe\tdone\twith\tthe\tpuck\tto\thelp\temphasize\tsports\tspecificity. Precompetition\tPhase Beginning\t with\t the\t precompetition\t phase,\t training\t is\t scaled\t back\t to\t allow\t the hockey\tplayer\tto\tfocus\tmore\ton\tgame\tsituations,\tscrimmages,\tand\tpreparing\tfor games.\t Most\t training\t should\t take\t place\t on\t the\t ice\t in\t the\t precompetition\t phase, although\tsome\tdry\tland\ttraining\tmay\tbe\tintroduced\tfor\tvariety. Sessions\t should\t focus\t primarily\t on\t acceleration,\t agility,\t and\t conditioning, with\tsome\tspeed\twork.\tAgility\tdrills\tshould\tbe\tperformed\twith\tthe\tpuck\tto\thelp with\ttransfer\tof\tthe\ttraining\tto\tthe\tsport.\tTable\t11-5\tdescribes\tthe\tqualities\tto\tbe developed\t and\t the\t exercises\t that\t will\t be\t used\t to\t develop\t them\t in\t the precompetition\tphase. Table\t11-6\tpresents\ta\tsample\tweek\tfrom\tthe\tprecompetition\tphase.\tTraining has\t been\t scaled\t back\t to\t three\t times\t per\t week.\t Each\t session\t focuses\t on\t agility, acceleration\tor\tspeed,\tconditioning,\tand\tdynamic\tflexibility\texercises.\tWhenever possible,\tthe\tpuck\tshould\tbe\tintegrated\tinto\tthe\tagility\tdrills.","Competition\tPhase In\t the\t competition\t phase,\t training\t is\t scaled\t back\t and\t focuses\t on\t maintaining conditioning\t and\t working\t on\t essential\t skills.\t Whenever\t possible,\t drills\t should attempt\t to\t train\t more\t than\t one\t quality\t to\t maximize\t the\t use\t of\t the\t athlete\u2019s training\t time\t (for\t example,\t agility\t pattern\t drill\t #6\t trains\t conditioning, acceleration,\t and\t stopping).\t Between\t games\t and\t sport\t practices,\t athletes\t may become\tovertrained\tand\tinjured\tif\ttraining\tis\tnot\tscaled\tback\tin\tthis\tphase. Table\t 11-7.\t Physical\t qualities\t to\t be\t developed\t and\t recommended\t drills\t for the\thigh\tschool\thockey\tplayer\tduring\tthe\tcompetition\tphase Table\t11-8\tpresents\ta\tsample\tweek\tof\tworkouts\tfrom\tthe\tcompetition\tphase.","Note\t that\t training\t has\t been\t scaled\t back\t to\t two\t sessions\t per\t week.\t Each\t session focuses\t on\t dynamic\t flexibility\t and\t speed,\t and\t then\t uses\t agility\t patterns\t that develop\t acceleration,\t agility,\t and\t conditioning.\t Wherever\t possible,\t the\t puck should\tbe\tintegrated\tinto\tagility\tdrills\tto\tassist\twith\ttheir\ttransfer\tto\tthe\tsport. The\thigh\tschool\thockey\tplayer\tmust\tdevelop\ta\tfitness\tand\tmovement\/skating skill\tbase.\tAs\ta\tresult,\tthe\tmajor\tfocus\tbehind\tthe\thigh\tschool\tathlete\u2019s\ttraining\tis on\tfundamentals.\tWhile\tall\tthese\tqualities\tare\timportant\tat\tthe\tcollege\tlevel\tand beyond,\tsports\tspecificity\ttakes\ton\tmore\timportance\tas\tthe\tgame\tbecomes\tfaster and\t more\t complex.\t The\t next\t part\t of\t this\t chapter\t will\t cover\t conditioning\t for college\tand\tbeyond. Advanced\tProgram The\tcollegiate\tathlete\u2019s\ttraining\twill\tbe\torganized\taround\tthe\tfollowing: 12-to\t18-week\tgeneral\tpreparation\tphase 8-to\t14-week\tspecial\tpreparation\tphase 4-week\tprecompetition\tphase 20-to\t24-week\tcompetition\tphase 2-week\ttransition\tphase\tfollowing\tthe\tseason The\tcollegiate\tathlete\u2019s\ttraining\tshould\tfocus\ton\tthe\tfollowing:","Hockey-specific\tconditioning Improving\tacceleration Improving\tspeed Improving\thockey-specific\tagility Unlike\thigh\tschool\ttraining,\tat\tthe\tcollege\tlevel\tonly\tpart\tof\tthe\tyear\tshould focus\t on\t fundamentals,\t while\t the\t rest\t of\t the\t year\t should\t focus\t on\t more\t sport- specific\t drills.\t After\t a\t fitness\t and\t technique\t base\t has\t been\t established,\t the collegiate\t athlete\u2019s\t program\t should\t be\t faster\t and\t feature\t more\t complex\t drills than\tthe\thigh\tschool\tathlete\u2019s.\tIn\taddition,\tcollegiate\thockey\tplayers\twill\tperform the\t bulk\t of\t their\t conditioning,\t speed,\t and\t agility\t training\t on\t the\t ice,\t even\t from the\tstart\tof\ttraining. General\tPreparation\tPhase A\t collegiate\t athlete\t should\t train\t two\t to\t four\t times\t per\t week\t during\t the\t general preparation\tphase.\tThe\tfocus\tof\ttraining\tshould\tbe\ton\tdeveloping\ta\tconditioning base,\t developing\t the\t ability\t to\t start\t and\t stop\t suddenly\t on\t the\t ice,\t improving skating\t speed,\t and\t working\t on\t agility\t on\t the\t ice.\t In\t this\t phase,\t half\t of\t the training\t sessions\t should\t be\t on\t dry\t land,\t focusing\t mostly\t on\t conditioning.\t The other\t half\t of\t the\t sessions\t should\t be\t on\t ice,\t focusing\t on\t speed,\t agility, acceleration,\tetc.\tTable\t11-9\tdetails\tthe\tqualities\tthat\tshould\tbe\tdeveloped\tduring this\tphase\tand\tthe\texercises\tthat\twill\tbe\tused. Coaches\t should\t keep\t in\t mind\t that\t athletes\t may\t be\t unsupervised\t during\t part of\tthis\tphase\tof\ttraining\t(i.e.,\tduring\tthe\tsummer).\tThis\tfact\tshould\tdictate\twhen new\tdrills\tare\tintroduced\t(i.e.,\trefrain\tfrom\tintroducing\tdrills\tduring\tperiods\tthat athletes\tare\tunsupervised).","Table\t 11-10\t presents\t a\t sample\t week\t of\t workouts\t from\t the\t general preparation\t phase\t of\t training.\t In\t these\t workouts,\t two\t sessions\t are\t dry\t land\t and focus\t primarily\t on\t conditioning,\t and\t two\t sessions\t are\t on\t ice.\t One\t of\t the\t on-ice sessions\tfocuses\ton\tacceleration\tand\tone\tfocuses\ton\tspeed.\tAgility\tand\tdynamic flexibility\tare\ttrained\tdaily. Special\tPreparation\tPhase As\t the\t special\t preparation\t phase\t begins,\t some\t dry\t land\t training\t will\t still\t be conducted\t (one\t session\t out\t of\t every\t three\t or\t four);\t however,\t the\t amount\t of\t dry land\t training\t will\t decrease\t and\t then\t disappear\t as\t this\t phase\t of\t training progresses. Speed\t and\t acceleration\t training\t should\t take\t place\t on\t the\t ice.\t Acceleration training\t should\t incorporate\t more\t drills\t that\t require\t more\t of\t the\t athlete\t (i.e., reaction\t time,\t starting,\t stopping,\t etc.).\t Agility\t training\t should\t also\t take\t place primarily\ton\tthe\tice\tand\tshould\tincorporate\tuse\tof\tthe\tpuck\tand\tinteraction\twith other\tplayers\twhenever\tpossible.","Athletes\t will\t be\t supervised\t in\t their\t workouts\t during\t much\t of\t this\t phase,\t so more\tcomplicated\tdrills\tmay\tbe\tincorporated.\tIdeally,\tathletes\tshould\ttrain\tthree to\tfour\ttimes\tper\tweek\tduring\tthis\tphase.\tTable\t11-11\tpresents\ta\tsummary\tof\tthe physical\tqualities\tto\tbe\tdeveloped\tand\texercises\tthat\tcould\tbe\tused\tin\tthis\tphase of\ttraining. Table\t11-12\tshows\ta\tsample\tweek\tof\tspecial\tpreparation\tworkouts.\tNote\tthat these\ttake\tplace\tlate\tin\tthe\tspecial\tprep\tphase\tand\tno\tdry\tland\ttraining\tis\ttaking place.\t Agility\t and\t dynamic\t flexibility\t are\t trained\t on\t a\t daily\t basis.\t One\t day\t is devoted\t to\t speed\t training,\t one\t to\t conditioning,\t and\t two\t to\t acceleration.\t The focus\tof\ttraining\tis\tswitching\tfrom\tfoundational\tqualities\t(i.e.,\tconditioning\tand basic\tskills)\tto\ta\tfocus\ton\tmaintaining\/using\tthe\tconditioning\tthat\twas\tdeveloped","earlier\tand\trefining\tthe\tability\tto\tskate\tfast\tand\tchange\tdirections. Precompetition\tPhase During\t the\t precompetition\t phase,\t exhibition\t games\t have\t begun\t and\t more\t focus is\t being\t placed\t on\t team\t practices\t and\t game\t preparation.\t With\t regards\t to\t speed and\tagility\ttraining,\tthis\tphase\toffers\tthe\tfinal\tchance\tto\tpeak\tthe\tathletes\tfor\tthe upcoming\tcompetitive\tseason.\tBecause\tthe\tintensity\tand\tcomplexity\tof\tthe\tdrills will\tbe\tincreased,\ttraining\tshould\tbe\tscaled\tback\tto\ttwo\tto\tthree\ttimes\tper\tweek. Training\tshould\ttake\tplace\ton\tthe\tice\tand,\twhenever\tpossible,\tshould\tincorporate the\t puck\t and\t interaction\t with\t other\t players.\t Table\t 11-13\t shows\t what\t qualities should\t be\t focused\t on\t and\t what\t exercises\t could\t be\t used\t to\t develop\t those qualities.","Table\t 11-14\t shows\t a\t sample\t week\t of\t workouts\t from\t the\t precompetition phase.\tDuring\tthis\tweek,\ttraining\thas\tbeen\treduced\tto\tthree\ttimes\tper\tweek.\tOne session\t is\t oriented\t primarily\t towards\t acceleration,\t one\t to\t speed,\t and\t one\t to conditioning.\t Acceleration\t drills\t include\t resisted\t skating\t to\t help\t improve\t the athlete\u2019s\t explosiveness.\t Note\t that\t agility,\t dynamic\t flexibility,\t and\t acceleration are\ttrained\tin\tevery\tsession.\tAll\tworkouts\ttake\tplace\ton\tice. Competition\tPhase Unlike\tother\tcollegiate\tsports,\thockey\thas\ta\tlong\tcompetitive\tseason.\tIt\tmay\tlast as\tlong\tas\tsix\tmonths\tfor\tteams\tthat\tmake\tthe\tNCAA\tfinals.\tTherefore\tspeed\tand agility\ttraining\tmust\tbe\tapproached\tsomewhat\tdifferently\tthan\twith\tother\tsports. The\tlength\tof\tthe\tcompetitive\tseason\tmeans\tthat\tit\twill\tnot\tbe\tenough\tsimply\tto maintain\t speed,\t acceleration,\t and\t agility\u2014these\t qualities\t will\t have\t to\t be enhanced\tduring\ttraining. A\t coach\t must\t carefully\t lay\t out\t training\t and\t periodize\t it\t (i.e.,\t know\t when\t to back\toff\twith\tthe\ttraining).\tA\tcollegiate\thockey\tplayer\tshould\ttrain\ttwo\tto\tthree times\tper\tweek,\tdepending\tupon\tthe\tschedule.\tTraining\tsessions\tshould\tfocus\ton enhancing\t speed,\t acceleration,\t and\t agility.\t Whenever\t possible,\t drills\t should\t be included\t that\t develop\t multiple\t qualities\t to\t help\t maximize\t the\t athlete\u2019s\t training time.\tTable\t11-15\tpresents\tthose\tphysical\tqualities\tthat\tshould\tbe\tdeveloped\tand the\tdrills\tthat\tmay\tbe\tused\tto\tdevelop\tthem. Table\t11-16\tshows\ta\tsample\tweek\tof\tworkouts\tduring\tthe\tcompetition\tphase. Note\t that\t the\t athlete\t is\t training\t twice\t during\t this\t week.\t The\t first\t day\t focuses primarily\t on\t acceleration,\t agility,\t and\t conditioning.\t The\t second\t day\t focuses primarily\ton\tspeed\tand\tagility.\tThe\tsecond\tday\thas\tthe\tlower\tvolume\tof\ttraining","because\tit\twill\tbe\tclosest\tto\tcompetitions.\tWhenever\tpossible,\tdrills\tare\tincluded that\twork\ton\tmultiple\tqualities.\tAll\tworkouts\ttake\tplace\ton\tice. The\tremainder\tof\tthis\tchapter\twill\tdescribe\tmany\tof\tthe\tdrills\tthat\tare\tunique to\t hockey\t speed\t and\t agility\t training.\t These\t drills\t will\t include\t on-ice\t dynamic flexibility\tdrills,\tice\tacceleration\tdrills,\tice\tspeed\tdrills,\tand\tboth\tdry\tland\tand\tice agility\tdrills.","Drills DYNAMIC\tFLEXIBILITY\tEXERCISES The\t following\t dynamic\t flexibility\t exercises\t may\t be\t performed\t on\t the\t ice.\t This list\tis\tby\tno\tmeans\tcomprehensive,\tbut\tit\tshould\tbe\tsufficient\tto\tget\tthe\tstrength and\tconditioning\tcoach\tstarted.\tOn-ice\tdynamic\tflexibility\texercises\twill\tbe\tused during\tonice\tworkouts. Groin\tlunges","Purpose:\tTo\tloosen\tthe\tgroin\tand\tdevelop\tbalance\tand\ta\tlong\tstride. Start:\tSkate\taround\tthe\trink\tat\ta\tslow\tpace. Action:\tWhile\t skating,\t squat\t down\t so\t that\t the\t weight\t is\t on\t one\t foot\t while\t the other\tfoot\tdrags\talong\tbehind.\tThe\tplayer\tshould\ttry\tto\tforce\tthe\tcrotch\ttowards the\t ice\t while\t in\t the\t lunge.\t Keeping\t the\t body\t close\t to\t the\t ice,\t push\t off\t the\t back leg\t and\t take\t a\t long\t stride\t forward.\t The\t leg\t that\t was\t in\t front\t will\t now\t be\t in\t the rear.\tRepeat\twith\tthat\tleg\tin\tback. Finish:\t This\t drill\t is\t completed\t after\t the\t desired\t number\t of\t repetitions\t has\t been performed. Side\tlunges Purpose:\tTo\tloosen\tthe\tgroin\tand\tdevelop\tbalance. Start:\tSkate\taround\tthe\trink\tat\ta\tslow\tpace. Action:\tSpread\tthe\tlegs\tas\tfar\tas\tpossible,\tmaintaining\tthe\tforward\tpace.\tFlex\tthe right\t knee\t and\t hip,\t placing\t the\t weight\t on\t the\t right\t leg.\t Hold\t this\t position\t for\t a few\tseconds,\tthen\tswitch\tsides.\tStand\tup,\ttake\ta\tfew\tstrides,\tand\trepeat. Finish:\t This\t drill\t is\t completed\t after\t the\t desired\t number\t of\t repetitions\t has\t been performed. Kick\tthe\tFence Purpose:\t To\t loosen\t the\t hip\t joint\t and\t the\t muscles\t that\t act\t on\t it;\t to\t develop balance\tand\tankle\tstrength;\tand\tto\tenhance\tthe\tability\tto\tskate\ton\tone\tskate. Start:\tHold\tthe\thockey\tstick\tat\tshoulder\theight. Action:\t Kick\t at\t the\t stick\t with\t a\t straight\t leg\t (i.e.,\t from\t the\t hip).\t Repeat,\t then switch\tsides. Finish:\t This\t drill\t is\t completed\t after\t the\t desired\t number\t of\t repetitions\t has\t been performed. Leg\tSwings Purpose:\t To\t loosen\t the\t hip\t joint\t and\t the\t muscles\t that\t act\t on\t it;\t to\t develop balance\tand\tagility;\tto\tenhance\tthe\tability\tto\tskate\ton\tone\tskate.","Start:\tSkate\tat\ta\tslow\tpace,\tthen\tcoast\ton\tone\tskate. Action:\tSwing\tthe\tfree\tleg\tforward\tfrom\tthe\thip\tas\tfar\tas\tpossible,\ttrying\tto\tkick higher\t than\t the\t waist,\t then\t (continuing\t the\t swing)\t swing\t it\t behind\t as\t far\t as possible.\tRepeat,\tthen\tswitch\tlegs. Finish:\t This\t drill\t is\t completed\t after\t the\t desired\t number\t of\t repetitions\t has\t been performed. Strict\tSkates Purpose:\tTo\tloosen\tthe\tmuscles\tin\tthe\tlower\tlegs\tand\tstrengthen\tthe\tankles. Start:\tFeet\tshould\tbe\tplaced\tshoulder-width\tapart. Action:\tKeeping\tthe\tskates\ton\tthe\tice\tat\tall\ttimes,\tskate\tforward\tby\ttransferring body\t weight\t from\t one\t side\t to\t the\t other,\t while\t at\t the\t same\t time\t pushing\t off\t the inside\tedge\tof\tthe\tskate\tblade. Finish:\tThis\tdrill\tis\tcompleted\tafter\tthe\tdesired\tamount\tof\ttime\thas\telapsed. Twisters Purpose:\tTo\tloosen\tthe\tmuscles\tof\tthe\tback\tand\tlower\tbody. Start:\tFeet\t should\t be\t placed\t shoulder-width\t apart.\t The\t hockey\t stick\t should\t be placed\t across\t the\t athlete\u2019s\t back,\t with\t the\t elbows\t hooked\t over\t the\t stick.\t The athlete\tshould\tflex\tthe\ttrunk\tso\tthat\tthe\tupper\tbody\tis\tparallel\tto\tthe\tfloor. Action:\tThe\tathlete\twill\tskate\tas\tdescribed\tin\tthe\tstrict\tskates\tdrill.\tAs\tthe\tathlete pushes\t off\t the\t inside\t edge\t of\t the\t skate\t blade,\t the\t athlete\t will\t rotate\t the\t upper body\tso\tthat\tthe\tend\tof\tthe\tstick\tis\tfacing\tthe\tdirection\the\tis\tskating. Finish:\tThis\tdrill\tis\tcompleted\tafter\tthe\tdesired\tamount\tof\ttime\thas\telapsed. Toe\tTouches Purpose:\tTo\tloosen\tthe\tmuscles\tof\tthe\thamstrings\tand\tlower\tback. Start:\tStart\tskating,\tthen\tcoast.\tHold\tthe\thockey\tstick\toverhead. Action:\tBend\tforward\tand\ttouch\tthe\tstick\tto\tthe\ttoes\tof\tthe\tskate.\tTry\tto\tkeep\tthe arms\tand\tlegs\tmostly\tstraight\t(slight\tbend\tat\tthe\tknees).","Finish:\t This\t drill\t is\t completed\t after\t the\t desired\t number\t of\t repetitions\t has\t been performed. Skating\tHigh\tKnee\tPulls Purpose:\tTo\tloosen\tthe\thamstrings\tand\tdevelop\tbalance. Start:\tStart\tskating,\tthen\tcoast. Action:\tPull\tthe\tknee\tto\tthe\tchest\tand\thold\tit\tfor\ta\tfew\tseconds.\tSwitch\tsides. Finish:\t This\t drill\t is\t completed\t after\t the\t desired\t number\t of\t repetitions\t has\t been performed. ACCELERATION\tDRILLS The\t following\t acceleration\t drills\t may\t be\t performed\t on\t the\t ice.\t They\t are important\t because\t a\t hockey\t player\t must\t learn\t to\t start,\t stop,\t and\t increase\t his speed\ton\tthe\tice\tin\tskates. Acceleration\tDrill\t#1 Purpose:\tTo\tdevelop\tacceleration\tand\tstopping\tability. Start:\tAthletes\t line\t up\t on\t the\t length\t of\t the\t rink\t against\t the\t boards,\t facing\t the other\tside. Action:\t On\t command,\t athletes\t skate\t as\t fast\t as\t possible\t across\t the\t width\t of\t the hockey\trink,\tstopping\tat\tthe\topposite\tside.\tThey\twill\tthen\tturn\tand\tskate\tback\tas fast\tas\tpossible.\tThey\tshould\tthen\tprepare\tfor\tthe\tnext\trepetition. Finish:\t This\t drill\t is\t completed\t after\t the\t desired\t number\t of\t repetitions\t has\t been performed. Acceleration\tDrill\t#2 Purpose:\tTo\tdevelop\tacceleration. Start:\tPlayers\tshould\tline\tup\ton\tthe\tblue\tline\twith\ttheir\tskates\ton\tthe\tline. Action:\tOn\tcommand,\tplayers\tshould\tskate\tas\tfast\tas\tpossible\tto\tthe\tcenter\tline, then\t coast\t to\t the\t blue\t line,\t stop,\t and\t turn\t around,\t getting\t ready\t for\t the\t next","repetition. Finish:\t This\t drill\t is\t completed\t after\t the\t desired\t number\t of\t repetitions\t has\t been performed. Acceleration\tDrill\t#3 Purpose:\tTo\tdevelop\tacceleration\tand\tspeed,\tand\tto\timprove\treaction\ttime. Start:\tPlayers\tshould\tskate\taround\tthe\trink\tat\ta\tslow\tpace. Action:\t On\t command,\t players\t will\t change\t their\t pace\t and\t skate\t at\t a\t full\t sprint. Players\t should\t sprint\t until\t they\t hear\t the\t next\t command,\t at\t which\t time\t they should\treturn\tto\ta\tslow\tpace. Finish:\t This\t drill\t is\t completed\t after\t the\t desired\t number\t of\t repetitions\t has\t been performed. Acceleration\tDrill\t#4 Purpose:\tTo\t develop\tacceleration\t and\t stopping\tability,\tand\tto\t enhance\treaction time. Start:\tPlayers\tskate\taround\tthe\trink\tat\ta\tslow\tpace. Action:\tOn\tcommand,\tathletes\tcome\tto\ta\tstop.\tOn\tthe\tnext\tcommand,\tthey\tskate as\thard\tas\tpossible\tin\tthe\tsame\tdirection.\tOn\tthe\tnext\tcommand,\tthey\tstop. Finish:\t This\t drill\t is\t completed\t after\t the\t desired\t number\t of\t repetitions\t has\t been performed. Acceleration\tDrill\t#5 Purpose:\tTo\tprovide\tresistance\tto\tacceleration. Start:\t Two\t athletes\t line\t up,\t one\t behind\t the\t other.\t Each\t athlete\t holds\t the\t end\t of the\tother\u2019s\tstick. Action:\tThe\tfront\tathlete\tshould\tpull\this\tpartner\taround\tthe\trink,\ttrying\tto\tmove as\t quickly\t as\t possible.\t The\t rear\t athlete\t should\t not\t offer\t resistance,\t but\t should allow\thimself\tto\tbe\tpulled.\tThe\tathletes\tshould\tswitch\tplaces\tafter\ta\tfull\tlap\thas been\tcompleted.","Finish:\t This\t drill\t is\t completed\t after\t the\t desired\t number\t of\t repetitions\t has\t been performed. Acceleration\tDrill\t#6 Purpose:\tTo\tprovide\tresistance\tto\tacceleration. Start:\tTwo\t athletes\t line\t up\t one\t behind\t the\t other,\t with\t the\t front\t athlete\t on\t the blue\tline.\tThe\trear\tathlete\tplaces\this\thands\ton\tthe\tfront\tathlete\u2019s\thips. Action:\tThe\trear\tathlete\tshould\tpush\tthe\tfront\tathlete\tto\tthe\topposing\tblue\tline\tas fast\tas\tpossible.\tPlayers\tshould\tthen\tswitch\tpositions. Finish:\t This\t drill\t is\t completed\t after\t the\t desired\t number\t of\t repetitions\t has\t been performed. SPEED\tDRILLS The\t following\t on-ice\t drills\t are\t designed\t to\t help\t enhance\t an\t athlete\u2019s\t top-end speed.\t These\t drills\t are\t critical\t because\t dry\t land\t drills\t will\t not\t have\t the\t same transfer\t to\t skating\t on\t ice,\t since\t dry\t land\t sprinting\t mechanics\t (i.e.,\t lifting\t the knees,\tdriving\tthe\tleg\ttowards\tthe\tground\tfrom\tthe\thip,\tlanding\ton\tthe\tball\tof\tthe foot)\tare\tirrelevant\tto\thockey\tplayers. Speed\tDrill\t#1 Purpose:\tTo\tdevelop\tmaximum\tspeed\tand\tacceleration. Start:\tAthletes\tshould\tskate\tslowly\taround\tthe\trink. Action:\tWhen\tthe\tathlete\tcrosses\tthe\tblue\tline,\the\tshould\tskate\tas\tfast\tas\tpossible to\t the\t opposite\t blue\t line.\t After\t crossing\t the\t second\t blue\t line,\t he\t should\t coast behind\tthe\tnet\tto\tthe\tnext\tblue\tline,\tat\twhich\tpoint\tthe\tdrill\trepeats. Finish:\tThe\tdrill\tis\tcomplete\twhen\tthe\tdesired\tamount\tof\ttime\thas\telapsed. Speed\tDrill\t#2 Purpose:\tTo\tdevelop\tthe\tability\tto\tskate\tat\tdifferent\tspeeds\tand\tto\tchange\tgears. Start:\tAthletes\tshould\tbegin\tthe\tdrill\twith\ta\tslow\tskate.","Action:\t On\t the\t first\t signal,\t athletes\t should\t skate\t at\t half-speed.\t At\t the\t second signal,\t they\t should\t progress\t to\t three-quarters\t speed.\t At\t the\t third\t signal,\t they should\tskate\tat\tfull\tspeed.\tAt\tthe\tfourth\tsignal,\tthey\tshould\trest\tby\tcoasting. Finish:\t The\t drill\t is\t completed\t when\t the\t desired\t number\t of\t repetitions\t has\t been completed. Agility\tDrills The\tfollowing\tagility\tdrills\tmay\tbe\tperformed\tfor\thockey.\tThe\tfirst\tthree\tare\tdry land\tdrills\t(although\tdrill\t#3\tmay\talso\tbe\tperformed\ton\tthe\tice,\tand\tis\tused\tin\tthe collegiate\tprogram).\tDrills\t#4-13\tare\ton-ice\tdrills.\tThe\tpuck\tmay\tbe\tincorporated into\t any\t of\t the\t on-ice\t drills\t to\t make\t the\t exercises\t more\t complicated\t and\t more sport-specific. Agility\tPattern:\tDrill\t#1 Purpose:\tDevelop\tacceleration\tand\tstopping\tability. Objectives: Maintain\tbody\tcontrol. Develop\tspecific\trate\tof\tforce\tproduction. Lower\tcenter\tof\tgravity\twhen\tdecelerating. Description: The\tathlete\tstarts\tat\tone\tend\tand\truns\tforward\tto\teach\tcone\tin\tthe\tseries. The\tathlete\tshould\tconcentrate\ton\trunning\tin\tstraight\tlines. The\tathlete\tshould\tmake\t\u201ctight\u201d\tcorners. The\tathlete\tshould\tkeep\tthe\telbows\trelatively\tclose\tto\tthe\tbody. The\tathlete\tshould\tdrop\tthe\tcenter\tof\tgravity\twhile\tdecelerating. The\tathlete\tshould\tuse\tshort\tchoppy\tsteps\tto\tdecelerate\tquickly. The\tathlete\tshould\tmaintain\ta\tneutral\tspine\tat\tall\ttimes. Increasing\tComplexity\/Difficulty:\tUse\t two\t identical\t patterns\t of\t cones\t and\t have athletes\trace\teach\tother\tthrough\tthe\tdrill. Work\tInterval:\tWill\tvary\ton\tdistance\tof\tcones\tand\tability\tof\tathlete\tbut\tshould\tbe between\t8\tand\t12\tseconds.","Rest\tInterval:\tOnce\tmastery\tof\tthe\tdrill\thas\tbeen\treached,\tthe\trest\tinterval\tcan\tbe brought\tdown\tto\t3:1\trest\tto\twork\tinterval. Agility\tPattern:\tDrill\t#2 Purpose:\tDevelop\tacceleration\tand\tstopping\tability. Objective:\tReduce\tunnecessary\tbody\tmovements. Description: The\tathlete\tstarts\ton\ta\tyard\tline\tand\taccelerates\tforward\tat\tan\tangle. Once\t a\t predetermined\t distance\t is\t reached,\t the\t athlete\t backpedals\t and repeats\tthe\tcycle\tin\ta\tW-pattern,\tas\tdepicted\tin\tFigure\t11-2. The\t athlete\t should\t accelerate\t forward\t as\t quickly\t as\t possible\t by emphasizing\ta\thigh\tknee\tlift. The\t athlete\t reduces\t stopping\t distance\t by\t using\t short\t choppy\t steps\t to transition\tfrom\tforward\trunning\tto\tthe\tbackpedal. The\tathlete\tshould\ttransition\tfrom\tthe\tbackpedal\tto\tthe\tforward\tdirection\tby slightly\topening\tthe\thips,\tusing\tfull\tfoot\tcontact\ton\tthe\tground. Increasing\tComplexity\/Difficulty:\tIncreasing\tthe\tdistance\tfrom\t5\tto\t10\tyards\tcan increase\t the\t difficulty\t of\t the\t drill\t by\t emphasizing\t acceleration\t and\t stopping ability\tmechanics. Work\tInterval:\tWill\tvary\ton\tdistance\tof\tlines\tand\tability\tof\tathlete\tbut\tshould\tbe between\t8\tand\t12\tseconds."]