Coach Nelson,
Thank you for taking the time to help us understand some of the basics of coaching hockey players while they are working hard off of the ice.
Please give me a little background information.
I have an MEd from the U of Georgia and a BS from U Maine Presque Isle. I am certified by the National Athletic Trainer's Association. This is my 11th season with USA Hockey NTDP.
Do you favor a certain "style" of training?
No. Instead, I try to incorporate lots of variety in the team's training.
What are the 3 most important things that youth players should be doing off of the ice to reach the next level? High school age players?
Youth players need to develop the ABC's of human performance...agility, balance, and coordination. Play multiple sports such as baseball and lacrosse or track and field and football. Have fun!!!
High School players can still play multiple sports. Have fun!!! Also, at this age a good strength and conditioning program should be a significant part of your athletic career.
What age is appropriate to start weight lifting?
13
How do you structure in season training to ensure enough rest when your players are skating so often?
In Season we typically perform strength training 2 days per week.
Are the 2 strength sessions "in season" on skating days? why or why not?
yes, they strength train on skating days. the national teams skate 6 days per week. 4 practices and 2 games. Usually we do a third off ice training day as well. either boxing or a plate circuit also performed after a skate.
What are the main areas of focus of off season training?
Developing power, gaining lean mass, Injury prevention, and of course fun.
What place do the powerlifts have in hockey training? What about olympic lifts?
well, "powerlifts" and Olympic lifts are part of the training. However, I have not done back squats in our training since the mid 90's. I perform front squats for beginners. Good, experienced athletes should do all their squatting on one leg. We perform bench press some times. Also, lots of bench press variations with dumbbells is critical. I don't perfrom any lifting off the floor such as conventional deadlifts. We do straight leg deadlifts (SLDL). Again, SLDL on 2 legs is for beginners. Experienced lifters should perfrom all their SLDL on one leg. We perform lots of Olympic lifting...again no lifting from the floor. We do all our Olympic lifting from the hang position.
Why use front squats over back squats?
Front squats are far more athletic that back squats (although not nearly as athletic as 1 leg squatting). it promotes a more upright torso posture and decreases lower back stress.
Is aerobic training necessary for hockey players?
No
What are your thoughts on static stretching?
Static stretching is very valuable. We do it as part of every training session.
What advice do you have for a young coach interested in making a living training athletes (specifically hockey players)?
First, education is very important. you need atleast a 4 year degree in a exercise science related field. Also, some credential like bing certified by the National Athletic Trainer's Association, The American College of Sports Medicine, or the national Strength and Conditioning Association. Next is getting some experience working under an experienced strength and conditioning coach. Even if hockey, or another sport, is your passion you should get experience with as many different sports as possible.
Is there anything you'd like to add about training hockey players?
If you want to train hockey players learn the game. This will help you communicate with the coaches better. Also, take the time to really learn the nuts and bolts of good skating mechanics. Although you won't be on the ice this will help you a lot.
Is there anything you'd like to promote, plug, or have our readers check out? (website, etc...)
Good sources of information are hockeystrengthandconditioning.com and strengthcoach.com. Also, check out hockeymasters.net
Thanks a lot Coach Nelson. I greatly appreciate it.
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