AParent’sManualtoUnderstanding

Long-TermAthleticDevelopmentforIceHockeyPreparedby:AnthonyDonskov

DonskovStrength&Conditioning,Inc.

AParent’sManualtoUnderstandingLTADforIceHockey

Thegameoficehockeyisagameoforganizedandunorganizedchaos.Eliteplayerscanreachspeedsofupto30mph,stop,startandchangedirectiononadime,andpossesstheuniqueabilitytoreadandreacttotheplaybeforeitactuallyoccurs.Themasteryoftheseskills,bothonandofftheiceareofutmostimportance.Thepurposeofthismanualistoeducateparentsofyoung,aspiringhockeyplayersabouttheimportanceoflong-termathleticdevelopment,particularlythesignificanceofoff-icepreparation.USAHockeyreferstolong-termathleticdevelopmentastheADM(AmericanDevelopmentModel),whileHockeyCanadausesthemantraLongTermPlayerdevelopment.Whateververbiageisused,bothmodelsattempttoanswerthesamequestion.

1.) Duringthevariousstagesofphysicaldevelopment,whatbiologicalwindowsareopentosafelyandeffectivelytrain?

Thismanualprovidesparentswithoff-icetrainingguidelines.Theseguidelinesshouldbeimplementedduringcertainperiodsofphysicalandemotionalgrowthtomaximizeathleticpotential.Itisimportanttounderstandthatlong-termathleticdevelopmentisnotarigidmodel,noranexactscience.Thebestmodelsaremalleable,adaptableandeverchanging.Scienceisabodyofstatementswithvaryingdegreesofcertaintyandbyusingknowledgefromthephysicalsciences,suchasphysiology,biologyandneuraldevelopment,onecanprescribegeneralguidelinesthataidinperformancedevelopmentwhilekeepingathletessafe,healthyandhappy.

LongTerm-AthleticDevelopmentModelforIceHockey

Structuredoff-Icetraining

PhysicalLiteracy:Games,freeplay,unloadedpatterns

AcRveforLife

TraintoWin:Ages18+

TraintoCompete:Ages16-18

TraintoTrain:Ages12-16

LearntoTrain:Ages9-12

Fundamentals:Ages6-9

AcRveStart:Ages0-6

DonskovStrength&Conditioning,Inc.

Thismanualwillattempttoexplainseveralcomponentsofthelong-termathleticdevelopmentmodelbybreakingdowninformationintouser-friendlymicro-components.

What:Whatabilitiescanbetrainedatthistime?Whatbiologicalwindowsareopentotraining?

Why(aka:“thescience”):Whyisthisimportantforathleticdevelopment?Doesthesciencereinforcethis?

How:Amenulistofpossibletrainingoptions

PracticePlan:Potentialtrainingplans/advice

WhattoAVOID:Pitfalls,areasofavoidancebasedonpoorinformationorlackofreadiness

ActiveStart

Ages0-6yearsold

What:Thisisatimewindowofexploration.Youngboysandgirlsshouldbeencouragedtoexperimentthroughfreeplayandtrial-and-errorexperience.Experimentationleadstoincreasedmovementvariability,whichiscriticalforalatespecializationsportsuchasicehockey.Themoreexperienceayoungchildcangainfromlearningnewskillsviacrawling,walking,throwing,receiving,kickingandtumbling,themoreapttheymaybecomeinthefutureofusingtheseskillsforcomplexpatternsduringsport.

Why(aka:the“science”):“Thebesttimetolearnforeignlanguages,math,music,andothersubjectsisbetweenoneandabouttwelveyearsofage.”(1)Duringfetaldevelopmentthehumanbrainisunderconstantconstruction,producingtwicethenumberofcellsitwilleventuallykeep.Thegoalofearlyactivityistoencouragethesecellsto“fire”togetherformingconnectionsinthebrain.Thisenablesmultiplemovementsolutionswhensolvingcomplexproblemsontheice.Theexternalenvironmentplaysonthebrainlikeakeyboard.Ahealthyexposuretosensorystimulationiscrucialinbuildinglong-termathleticism.

How:Freetime,unencumberedmovementexperimentation,introductiontosport,playgroundgames,FUN

PracticePlan:Nopracticeplanneeded.HaveFUN!

WhattoAVOID:Donotplaceadultvaluesonchildhoodactivities.Minimizeover-structured,mechanisticpracticeactivities.Nospeedprograms,strengthandconditioning,orhockeytreadmillsneededatthistime.Playmultiplesports.EngageinFUNactivities.Donotforceparticipation.Allowyoungathletestolearnfromtheirownmistakeswithoutover-coaching.

Fundamentals

AgesSixtoNine

DonskovStrength&Conditioning,Inc.

What:Thisisanimportantperiodwhenemotionaltiestothesportaredeveloped.Funisthenameofthegame.Thisisaccomplishedthroughoff-icegames,multiplerepetition,andauthenticallylearningskillsthroughatrial-and-errorprocess.

Why(aka:“thescience”):Thisisatimeinwhichspeedcanbetrainedusingsmall,confinedgamesharnessingquickness,agilityandcoordination.AccordingtosportsscientistIstvanBalyithiswindowoccursbetween6-8forfemalesandages7-9foryoungboys.(2)

How:Games,gamesandmoregames.Allowchildrentocompeteinsmall,confinedareasworkingonstarting,stopping,balance,andchangingdirection.

PracticePlan:Choose2-3ofthebelowactivities(programpriorto,orafterpractice).Feelfreetoimproviseandbecreative.HaveFUN!

CircleTag https://www.youtube.com/watch?v=7E4P1F80dG0

LinearRelayRace https://www.youtube.com/watch?v=9uwARNhBdEE

ShuffleRelayRace https://www.youtube.com/watch?v=d3HG98EQxu4

BearCrawlBasketball

https://www.youtube.com/watch?v=1lC77arkMQ4

ShadowDrill https://www.youtube.com/watch?v=l6S-xSDYL7APennyTag https://www.youtube.com/watch?v=w-WZZci1mJA

4CornerRelay https://www.youtube.com/watch?v=IUke7h91ZEs

TennisBallToss https://www.youtube.com/watch?v=ZPqdascNwmI

TennisBallHockey https://www.youtube.com/watch?v=n3P6btTp1bk

ConeFlip https://www.youtube.com/watch?v=-0Lc9ZAcPF4

Paper,Rock,Scissors https://www.youtube.com/watch?v=WLVlmmBVIkQ

PVCDrop LeanDropDrive:

https://www.youtube.com/watch?v=H9nZZ5lliWMHalfKneeling:https://www.youtube.com/watch?v=2y8E3GG5EwkSeatedStarts:https://www.youtube.com/watch?v=uRXchbFfY64

Tic,Tac,Toe https://www.youtube.com/watch?v=AYLaOBRezLY

DonskovStrength&Conditioning,Inc.

WhattoAVOID:Avoidstructuredconditioning.Intenseintermittentworkshouldbeavoidedoutsidethescopeofsport.Energyisstoredasglycogeninthehumanbody(intheliverandmuscle).Youngchildrenhavesmallermusclesandliver.Thisequatestoasmallergastank.Inaddition,heartvolumehasnotbeenreached(approximately11forgirls/14forboys).Thisaffectstheamountofbloodtheheartcanpump.Bloodcarriesoxygen.Donotprescribemileruns,punishmentconditioning,ormilitary-basedmentaltoughnessforyoung,developingchildren.Nospeedprograms,strengthandconditioning,orhockeytreadmillsneededatthistime.

LearntoTrain

AgesNinetoTwelve

What:Thisisaperiodwheremotorcoordinationmayeffectivelybeintroduced.Basicunloadedpatterningsuchassquatting,hinging,pushing,andpullingmayallbeformallycoachedduringthisstageofphysicalmaturation.Inaddition,adynamicwarm-upmayservetoimprovebalance,coordinationandmovementefficiency.

Why(aka:“thescience”):“Iffundamentalmotorskillisnotdevelopedbythisstage,asignificantwindowofopportunityhasbeenlost.”(2)Thiswindow,priortopuberty,iswhereyoungathletesmaybeexposedtostructuredmovementtraining.Duringthefinalportionsofthisperiod,athleteswillstarttoundergochangesinbodycompositionandinitiatepuberty

How:Coachesmayteachbasic,unloadedmovementandintroduceadynamicwarm-uppriortopractice/competition.

PracticePlan:Continuewiththegamesmentionedabove;however,priortoengagingintheseactivities,performmovement-basedtraining,followedbyadynamicwarm-up.

MovementBasedPatterning(Perform5-8repetitionseach)

https://www.youtube.com/watch?v=FHWMhSHwAwo

DynamicWarm-Up https://www.youtube.com/watch?v=PGMpoCeWKyM

Games Choose1-2gamesfromthelistabove

WhattoAvoid:Saveyourmoney.Avoidhiringaspeedcoach,strengthcoachorfitnessprofessional.Continuetoplaymultiplesportswhilefocusingonbecomingabetterathleteawayfromtherink.Priortopuberty,thebestwaytoincreaseenduranceinANYsportisbyimprovingtheeconomyofbasichumanmovement.Efficiency=thecostofoutput.Economyminimizesthiscost.

TraintoTrain

AgesTwelvetoSixteen

DonskovStrength&Conditioning,Inc.

What:Duringthisdevelopmentalwindow,structuredstrengthandconditioningmaystarttotakeplace.Structuredaerobicexercisemayalsobeintroducedasameansofpreparation.

Why(aka:“thescience”):Thiswindowcommenceswithanincreaseinmusclemassandbonegrowth.Muchofthisisduetoananabolichormonecalledtestosterone.Inaddition,thegrowthofboththeheartandlungsaccelerates,whichexpandsbloodvolume.Thegreatestincreaseinheartvolumeoccursatapproximatelyelevenyearsofageforgirls,andapproximatelyfourteenyearsofageforboys.(3)Also,duetothesuddengrowthofbones,whicheffecttendons,ligaments,andmuscles,theremaybeanincreasedneedtointroduceflexibilityasameansofpreparation.Manytimes,theskeletalsystemgrowsatanacceleratedratewhencomparedwithsofttissue.ThismaycreatechronicoveruseinjuriessuchasOsgoodSchlatter’sdiseaseorvariousformsofapophysitis.

How:Focusontissuemaintenancewiththeuseofafoamroller.Introducelow,levelloadingofthebasichumanmovementpatters.Increasevolumeandintensityovertime.Duringtheoff-season,exposeathletestostructuredenergy-systemwork.Thisisthetimetohireastrengthandconditioningprofessional.

PracticePlan:FoamRoll,Dynamicwarm-up,acceleration,weighttraining,conditioning.

Movement-BasedPatterning https://www.youtube.com/watch?v=FHWMhSHwAwo

DynamicWarmUp https://www.youtube.com/watch?v=PGMpoCeWKyM

LinearAccelerationForevery10meters:60/restChoose1exercise:perform3-8reps

Prone:https://www.youtube.com/watch?v=hPPtRUlN6PcHalfKneeling:https://www.youtube.com/watch?v=pBmDKqOavu82-PtRolling:https://www.youtube.com/watch?v=hL2-esajaUI

LoadedMovement(WeightTraining)3-5setsof6-10Choose1patterneach

PushingPatterns:https://www.youtube.com/watch?v=6QticgILe8cPullingPatterns:https://www.youtube.com/watch?v=3rVU_uHHzsYHipDominantPatterns:https://www.youtube.com/watch?v=kAlb2b2KG6kKneeDominantPatterns:https://www.youtube.com/watch?v=dIsan_-gNjU

Conditioning

WhattoAvoid:NobodypretendstobeaDr.oralawyer,buteverybodythinkstheycancoach.Hireaqualifiedprofessionalwithatrainedeye.Thisensuresproperprogression,adequateloadingandenhancessafety.Avoid“hockeyspecific.”Thisisamoneygrab.Developasanathletefirst.Strengthisthemostimportantelementforyoungathletestodeveloptoaidinspeed,powerandacceleration.GETSTRONGFIRST.Youcan’tshootacannonoutofacanoe.

Drivingmoreforceintotheice=increaseindisplacement=gettingtothepuckbeforethebadguys.

DonskovStrength&Conditioning,Inc.

TraintoCompete-TraintoWin

AgesSixteentoEighteen+

What:Intermsofdevelopmentthefocusnowshiftsfromgeneraltospecific.Trainingprogramsbecomemoreindividualizedbasedonplayer,positionandphysicalneeds.

Why(aka“thescience):Onceplayershavebeenexposedtoqualitymovementandincreasedtrainingvolume,trainingloadmaysafelybeintensifiedandindividualized.Individualizationisbasedonorthopedicevaluation(previousinjury),position,typeofplayer,andphysicallimitations.

How:Specificplanning.Hireaqualifiedprofessional.

PracticePlan:Belowisanexampleofanin-seasonprogramformidgetmajor(U18)hockeyplayers.

Day 1 Tempo Rest WK1 G: +/-/= Reps WK 2 G: +/-/+= Reps WK 3 G: +/-/+= Reps WK 4 G:+/-/+= RepsA1.) Trap Bar DL (3/1/0) :60 x8 x8 x8 x8

(3/1/0) :60 x8 x8 x8 x6x8 x8 X8 x5

A2.) DB Bench Press (3/1/0) x8 x8 x8 x8(3/1/0) x8 x8 x8 x6

A3.) SB Roll Out x10 x12 x12 x15x10 x12 x12 x15

B1.) KB Bat Wing (2/1/0) :60 x:25 x:25 x:25 x:35(2/1/0) :60 x:25 x:25 x:25 x:35

B2.) VS Leg Curls (3/0/0) x8 x8 x8 x8(3/0/0) x8 x8 x8 x6

B3.) Plank 3x:30 3x:30 3x:30 3x:45

Day 2 Tempo Rest WK1 G: +/-/+= Reps WK 2 G: +/-/+= Reps WK 3 G:+/-/+= Reps WK 4 G: +/-/+= RepsA1.) KB Jump :60 x5 x5 x5 x5

:60 x5 x5 x5 x5

A2.) Spiderman x3 x3 x3 x3x3 x3 x3 x3

B1.) VBT: Back Squat (.8-1m/s) (1/0/0) :60 x8 x8 x8 x8(1/0/0) :60 x8 x8 x8 x6

x8 x8 X8 x5

B2.) Shoudler Scaption w/band x8 x8 x8 x8x8 x8 x8 x6

C1.) ISO Chin Up Holds :60 x:20 x:20 x:25 x:30:60 x:20 x:20 x:25 x:30

C2.) Split Squat (3/0/0) x8 x8 x8 x8(3/0/0) x8 x8 x8 x6

C3.) Side Plank 3x:30 3x:30 3x:30 3x:45

DonskovStrength&Conditioning,Inc.

WhattoAvoid:

NobodypretendstobeaDr.oralawyer,buteverybodythinkstheycancoach.Hiringaqualifiedprofessionalwillensureproperprogression,adequateloadingandenhancesafety.Oncegeneralathleticismhasbeenachieved,programsmaynowbemoreappropriatelytailoredtotheindividualathlete.

FinalTakesforHockeyParents:

• Childrenlearnfromtrial-and-error.Itisimportantthatduringdevelopmentyourchildbeexposedtoavarietyofexperiences.Hockeyisnotanearly-specializationsport

• Earlyspecializationlimitsmotorvariabilityandrestrictsmotorlearning.Toomuchspecializedfocusmayleadtopreprogramedresponsestochangingconditionsontheice.Inaddition,structuredtimeandprepackageddrillsincontrolledenvironmentsinhibitcreativityandnaturaldevelopment

• Avoidburnoutbyexposingyourchildtosummersports• Themorecomplicatedtheskill,themoreheavilytheathletereliesuponpreviouslylearnedskills

andabilities• Limitationsinmovement=limitationsinsport• Youngathletesarenotminiatureadults• Strengthandconditioningshouldbebasedonbiologicalreadiness.Ifyoudonotunderstand

basicmathematics(physicalliteracy),youcannotperformadvancedalgebra(weighttraining)• Playersmayselectalate-specializationsportwhentheyarebetweentheagesoftwelveand

fifteen—thelaterthebetter• Structuredstrengthandconditioningforicehockeyshouldbeginbetweentheagesoftwelve

andfourteen• Donotdreamonbehalfofyourchild• Redefineperformancemetrics.Don’tkeepscoreduringearly-childhooddevelopment.• Redefinewinning.Focusonimprovementandskilldevelopment• Meetemotionalneedsbybeingpositiveandprovidingmentorship.• Honorthegame,therules,theofficials,andyourteammates.Sportisanextensionoflife• Havefun!Embracethejourney

References:

(1) Kotulak,R.InsideTheBrain,AndrewsMcMeelPublishing,1997.(2) Balyi,I.,Way,R.,Higgs,C.,Long-TermAthleticDevelopment,HumanKinetics,2013.(3) Dick,F.,SportTrainingPrinciples,LepusBooks,2013.

DonskovStrength&Conditioning,Inc.

CupngEdgeTechniques

ScienRficallyBasedProtocol

UnmatchedExperience

MarketLeaders

Anthony Donskov | www.donskovsc.com | twitter @Donskovsc | info@donskovsc.com 7061 Huntley Rd Columbus, Oh, 43229 | 614.547.7100