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Integrate Sports
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เข้าร่วมเมื่อ 1 ส.ค. 2020
Strength and Conditioning for Hockey Athletes | ACL Rehab | Strength Training | Speed Training | Fitness | Conditioning | Injury Prevention
Strength Training for Masters Hockey Players
FREE Hockey Fitness masterclass here: integratesports.com/hockey-register-og
FREE Hockey conditioning e-book here: integratesports.com/complete-hockey-conditioning
If you’re a hockey player over 35, or you’re coaching athletes in this age group, this video is for you!
Today, we’re diving into strength and conditioning for the Masters hockey player-what it is, why it’s so important, and how you can build a program that keeps you playing at your best, injury-free, as you get older.
Let’s jump right in!
Segment 1: The Challenge of Aging on Muscle and Bone
As we age, our bodies go through some natural changes-like sarcopenia, which is the age-related decline in muscle strength and mass. Research shows that after the age of 40, we lose about 1% of muscle mass per year. That’s quite a bit when you think about how important muscle mass is for handling the physical demands of hockey-whether it’s running, changing direction, or maintaining stability in tough positions.
But it’s not all bad news! With the right approach, we can slow down, or even reverse, some of these effects. And that’s where strength training comes in.
Segment 2: Why Strength Training is Essential
Strength training is hands-down one of the most effective ways to combat the effects of aging. Studies show that regular strength training-around two to three times a week-can help build strength, maintain bone density, and offset muscle loss. For Masters hockey players, this means staying injury-free and continuing to perform at your best.
Not only will strength training help you maintain muscle mass, but it also strengthens your bones, improves joint stability, and reduces the risk of injury-all crucial for staying on top of your game.
Segment 3: Understanding Hockey-Specific Injuries
Hockey is a physically demanding sport, especially on the ankles, lower back, and hamstrings. You’re constantly in low positions, twisting, turning, and sprinting, which puts stress on these areas.
In fact, studies show that up to 53% of hockey players experience lower back pain. That’s a huge number! And if you’ve ever dealt with injuries, you know how frustrating they can be. The goal of any strength and conditioning program should be to keep you healthy and available to play, first and foremost.
Segment 4: Why Do Injuries Happen?
In simple terms, injuries happen when the demands on your body exceed what your muscles, joints, and tissues can handle. As we get older, the capacity of our tissues to handle stress decreases because of that muscle loss I mentioned earlier. But by incorporating effective strength training, you can increase your tissues’ capacity and make sure your body can handle the demands of hockey.
Segment 5: Building a Strength Training Program
Now, let’s put it all together. What does a strength training program look like for Masters hockey players? Here are some basic guidelines:
Frequency: Aim for 2 to 3 times per week.
Volume: 8 to 15 repetitions per set.
Intensity: 70-80% of your one-rep max.
Here’s an example of what a general training session might look like. Remember, this is just a guideline. You should always seek medical clearance before starting any new exercise program.
Movement Prep:
Start with 5-10 minutes of mobility work, focusing on the hips and thoracic spine.
Workout:
Split squats: 3 sets of 8 reps at 75% of your 1RM
Romanian deadlifts: 3 sets of 12 reps at 70% 1RM
Single-leg calf raises: 3 sets of 15 reps with body weight + 5-10%
Lateral lunges: 3 sets of 12 reps at 70% 1RM
Trunk circuit: 10-15 minutes of core-focused exercises
These exercises target key muscle groups that help stabilize your body and protect you from injury while playing hockey.
Segment 6: Additional Considerations
Now, strength training is just one piece of the puzzle. There are other factors that play a huge role in keeping you healthy and performing well:
Mobility and Flexibility: Make sure to prioritize stretching or incorporating activities like yoga or Pilates to stay limber.
Sleep: Quality sleep is essential for recovery and overall health. Aim for 7-8 hours a night.
Nutrition: Proper nutrition is key! I recommend consulting with a sports nutritionist to ensure you’re fueling your body to perform and recover optimally.
If you found this video helpful, give it a thumbs up and make sure to subscribe for more tips on training and performance. Stay healthy, stay strong, and I’ll see you in the next video!
FREE Hockey conditioning e-book here: integratesports.com/complete-hockey-conditioning
If you’re a hockey player over 35, or you’re coaching athletes in this age group, this video is for you!
Today, we’re diving into strength and conditioning for the Masters hockey player-what it is, why it’s so important, and how you can build a program that keeps you playing at your best, injury-free, as you get older.
Let’s jump right in!
Segment 1: The Challenge of Aging on Muscle and Bone
As we age, our bodies go through some natural changes-like sarcopenia, which is the age-related decline in muscle strength and mass. Research shows that after the age of 40, we lose about 1% of muscle mass per year. That’s quite a bit when you think about how important muscle mass is for handling the physical demands of hockey-whether it’s running, changing direction, or maintaining stability in tough positions.
But it’s not all bad news! With the right approach, we can slow down, or even reverse, some of these effects. And that’s where strength training comes in.
Segment 2: Why Strength Training is Essential
Strength training is hands-down one of the most effective ways to combat the effects of aging. Studies show that regular strength training-around two to three times a week-can help build strength, maintain bone density, and offset muscle loss. For Masters hockey players, this means staying injury-free and continuing to perform at your best.
Not only will strength training help you maintain muscle mass, but it also strengthens your bones, improves joint stability, and reduces the risk of injury-all crucial for staying on top of your game.
Segment 3: Understanding Hockey-Specific Injuries
Hockey is a physically demanding sport, especially on the ankles, lower back, and hamstrings. You’re constantly in low positions, twisting, turning, and sprinting, which puts stress on these areas.
In fact, studies show that up to 53% of hockey players experience lower back pain. That’s a huge number! And if you’ve ever dealt with injuries, you know how frustrating they can be. The goal of any strength and conditioning program should be to keep you healthy and available to play, first and foremost.
Segment 4: Why Do Injuries Happen?
In simple terms, injuries happen when the demands on your body exceed what your muscles, joints, and tissues can handle. As we get older, the capacity of our tissues to handle stress decreases because of that muscle loss I mentioned earlier. But by incorporating effective strength training, you can increase your tissues’ capacity and make sure your body can handle the demands of hockey.
Segment 5: Building a Strength Training Program
Now, let’s put it all together. What does a strength training program look like for Masters hockey players? Here are some basic guidelines:
Frequency: Aim for 2 to 3 times per week.
Volume: 8 to 15 repetitions per set.
Intensity: 70-80% of your one-rep max.
Here’s an example of what a general training session might look like. Remember, this is just a guideline. You should always seek medical clearance before starting any new exercise program.
Movement Prep:
Start with 5-10 minutes of mobility work, focusing on the hips and thoracic spine.
Workout:
Split squats: 3 sets of 8 reps at 75% of your 1RM
Romanian deadlifts: 3 sets of 12 reps at 70% 1RM
Single-leg calf raises: 3 sets of 15 reps with body weight + 5-10%
Lateral lunges: 3 sets of 12 reps at 70% 1RM
Trunk circuit: 10-15 minutes of core-focused exercises
These exercises target key muscle groups that help stabilize your body and protect you from injury while playing hockey.
Segment 6: Additional Considerations
Now, strength training is just one piece of the puzzle. There are other factors that play a huge role in keeping you healthy and performing well:
Mobility and Flexibility: Make sure to prioritize stretching or incorporating activities like yoga or Pilates to stay limber.
Sleep: Quality sleep is essential for recovery and overall health. Aim for 7-8 hours a night.
Nutrition: Proper nutrition is key! I recommend consulting with a sports nutritionist to ensure you’re fueling your body to perform and recover optimally.
If you found this video helpful, give it a thumbs up and make sure to subscribe for more tips on training and performance. Stay healthy, stay strong, and I’ll see you in the next video!
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Hi. What exercises would you recommend to assist speed/power as first runner on defensive PC's?
@@SarahBerry-i1k check out this video Sarah: th-cam.com/video/RtCdmnimsHY/w-d-xo.htmlsi=GCaimwYWkNTeE895
what if i do total body on sat and sun? then in the morning id do strength training on the evenings i do hockey
@@arysaang2673 could you be more specific with your question?
So much information. But overall, I’m totally lost. Could do with just 3 exercises to do to get stronger. Simplify. That’s my 2c.
@@jeremymcmullin7858 well it entirely depends on you. There isn’t one exercise that fixes all problems. That’s the value of a proper programme - individualisation
@@integratesports Yeah, this was coming from a place of frustration last night. While I know you're factually correct about individualization, it is disheartening and somewhat paralyzing too. The "it depends" answer is probably correct but I was still hoping for something akin to "you can't go wrong with..." to give me some guidance. For context I'm coming back to sport after a long time (30 years), am looking to build up any strength. I get that if I was training with you, you'd create a custom programme after N diagnostic tests. I was just looking for something to get started. I did find some of your shorts....which were well, shorter (and simpler) :)
@@jeremymcmullin7858 yeah I’ve got lots of other videos which cover more ‘template’ approaches to training if that’s helpful 💪🏻
Thank you for your videos, really help a lot, I am a hockey coach in South Africa and loving all these vids💪🏼
@@sparrowjay8 you’re welcome!
Do you know what the expected standards are for the test results please? Thanks!
What are benchmark times for the 20m shuttles please, best time & total time? And how do you calculate the fatigue index exactly? Thanks in advance!
On your assessments you say for 6 x 30m Sprints OR 8 x 20m Shuttles (both in 30 seconds repeats) Surely the 8 x 20m (8 x 40m effectively) is much more difficult? Shouldn't it be 8 x 30m and 6 x 20m shuttles? Or do you mean 10m out and back for 8 x 20m sprints? Thanks!
@@leefcommunity 8 x 20m shuttle (40m total). Yes they are much harder
@@integratesports OK perfect! Thanks for the answer! :)
In one of your calculators you use 1/4 Pitch Speed as an assessment. Is this a standing still sprint or is it measured over a flying 1/4 pitch? Thanks in advance!
@@leefcommunity hey that’s a 1/4 pitch length sprint from a standing start
@@integratesports Ah brilliant!
What do you do with a player who has a MAS score of 2.08? (11.42 16 Lengths)
@@leefcommunity start by building some solid weekly habits of additional conditioning work. At that level it’s arguably best to begin with longer intervals
Your information is world class! Thanks to you we are implementing all of the recommendations at our club!
@@leefcommunity thank you!
My numbers... Grade 4 Osteoarthritis in Left Knee 3 places bone on bone 3 Hyaluronic Acid injections Looks like Hockey is done for me on the playing side... 😢
@@jordy46682 I have a client who is returning to hockey after a double knee replacement. It’s never impossible
@@integratesports I'm not even 40 though... 🙈 Got a few years to wait before they'll do a knee replacement... But indeed that's when I'll probably be able to pick it back up again.
@@jordy46682 keep going
@@integratesports Can you strengthen a knee enough with that level of damage to still be able to run?
Thanks!
You referenced a document and other videos at the beginning of this video, but I'm not sure which one specifically you mean if you can point me in the right direction please!
How many conditioning session do you reckon to do per week. Thanks
@@benmaclellan6100 2-3 depending on the period of the year
Sir How many reps in a set of 3min on and off and 2min on and off ?
@@aakarsh.vidyarthy.6050 one rep per set
Is there a way to gain access to this spreadsheet?
Hi there please email info@integratesports.com
Very informative! I have a full ACL reconstruction coming up, and trying to gather as much info as possible for both pre-op and post-up rehab
You’re welcome! Glad it was helpful for you
Thank you so much
You're welcome!
Awesome video mate! Going to be starting this as I head into pre season next week 🙌
you're welcome!
Fantastic presentation
Fantastic presentation
Hi, I'm unable to make sense of this table (calculator). How did you read off 95%?
Hey 95% MAS is a typical prescription for a 2 minute interval block
Very good content. I think a lot of Hockey players will appreciate this and you will become to become famous coach for focusing on field hockey fitness only as there is a real lack of detailed content specific. My body is in ruins after 33 years of hockey, I should have listened to you!
Thank you my friend!
Fantastic presentation
Fantastic presentation
Thanks!
Fantastic presentation. Thanks a lot
Glad you liked it!
Fantastic presentation
Thanks!
Fantastic presentation
Many thanks
Fantastic presentation
Thank you! Cheers!
Hii sir iam from india iam a hockey player i have an acl surgery september 2023 i have still little bit pain doing exercise i have no guidance to return to sport iam in 5 month training can u guide me to get back to hockey player 😭🥹
Hey drop us an email at info@integratesports.com
Excellent stuff
Thank you!
@@integratesports I am an avid reader of sports science, and I find your articles amoongst the most scientific Especially when it comes to energy systems development. I am interested in football , but most of what is written about it, is Bs. I wil try to convince frirnds about your great site. Have a pleasant
Excellent presentation
Thanks a lot, appreciate it
Hi, this looks great! How do these values alter if I wanted to add a 180 degree turn into the rep. Would I just simply divide the distance by 2. So if its recommending 50m ASR distance. Would I simply just mark out 25m (there and back)? Thank you!
Hey yes however you would need to include around a 2% reduction in distance to accommodate the change of direction
hello. What do you think about the stress that the use of a half squat causes on the patellar tendon? Does it increase the risk of developing patellar tendonitis?
Hi there tendinitis tends to be related to acute changes in loading. So as long as you use progressive increases on a weekly basis, it shouldn't be a major issue. Most problems stem from sudden spikes in load
any comments as to effectiveness of landing plyometrics like this on hard surface vs soft? soft being something like a carpet or playing field / artificial turf.
Sure - the compliance of the surface will influence the forces and tendon loading experienced. Generally speaking a less compliant surface will enable better reactivity if that’s your intended outcome
Why dont they just make the stick longer
Longer sticks are generally less effective when doing quick changes of direction with the ball, and they can limit how quickly you can shoot due to the additional lever length
hi sir I am from India I am not English please videos your Hindi❤
hi sir I am from India please your voice is Hindi
Any tips for chronic Soleus strains? Both left and right side. It goes well for a few weeks then pulled soleus muscle. Rehab, strengthening, stretching and rest, goes well for a few weeks and then the other side (or same side) will pull again... Suffering for a long time with this now and it's really bothering me. My physio doesn't have any good answers either, despite trying a lot of things including dry needling... :(
Hey, thanks for your question. The soleus is the biggest force producer in the body, so it needs heavy loads. Try to incorporate heavy calf isometrics (5 seconds), bent knee calf raises and plyometrics
Hello! One ask, i play football but i also train specifically to increase my speed and acceleration. I have football two times a week and one match, and i do 3 days to speed training in my house. Should i do before train football my plyometric training, or should i do it in my speed sesion after my sprints?, also how much plyo exercises or how much jumps (contacts in the ground) in one single sesion? Thanks!
Hey both are good options - they tend to work best as part of a speed session. 60-100 ground contacts if a standalone session or 4-6 sets if part of a speed session
@@integratesports thanks!
Really informative video thanks
You're welcome!
Good show. That's how it should be done
Thanks!
Static holds are a great way to build strength.
Sure are!
Underrated exercise. Would you recommend keeping to lighter weight and therefore being more explosive, or else extra weight but less reps?
Depends slightly on the aim of the exercise. But primarily I would recommend sticking with a moderate load to enable as much acceleration of the bar as possible
Great info, thank you
*Promo SM* 👍
Thanks for this useful video!
You're welcome!
Gold info ... suprised that no one see it I am a sports physiotherapist and this is very useful info .wanted info abt hockey and i stumbled upon you
Thanks so much! Hopefully the algorithm will catch me one day :)
2 Weeks too late... 4 Ligament tears, 3 tendon tears and a piece of bone broken off 🙈 Just as I was recovering from the last injury. 😭
@@integratesports Thanks! At least I know what to do once I'm back... 😉
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