SPORT SPECIFIC TRAINING & SISA Protocol

HOCKEYSHMD 349

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Introduction: Hockey Team sport: 2 teams, 16 players, 11 playing & 5

substitutes.

Physically challenging, interval-based, multi-sprint sport.

Pitch Size: 91.40 m × 55 m rectangular field.

Pitch surface: grass/astro turf (wet/dry).

Game time: 70 minutes + 10 minute half time.

Majority of game intensity = 85% of heart rate maximum.

20% of the total game performed at a heart rate less than

75% of HR maximum. Olympic SportOlympic Sport

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Periodization

1. Rest/active transition: recovery/rehab.

2. Off-season (General training): muscle strength, core

strength & aerobic endurance.

3. Pre-season (Specific training): Power, anaerobic

endurance, sport specific skills.

4. In-season (competition): maintenance.

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Fitness Requirements Aerobic endurance.

Anaerobic power & endurance.

Strength & muscle endurance.

Agility, co-ordination, reaction time.

Majority of the game spent in low-level activity such as

walking and light jogging; but repeated back-to-back

sprints make speed and tolerance to lactic acid an

important characteristic in players.

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Fatigue Caused by: lactic acid which builds up in the muscles and

blood.

Consequence: significant decline in skill execution.

Anaerobic conditioning enhances stamina & delays fatigue.

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Hockey Training

Interval anaerobic training:

effective conditioning technique.

alternates intense physical effort with periods of rest.

Interval training replicates what a player experiences while

playing hockey.

Sprints at 90 to 100% of heart rate max.

Ratio 1:2-3 (work:rest time).

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Hockey Training

Interval aerobic training is more hockey specific.

Ratio of 1:1 (work:rest time).

Heart rate range:

120 bpm during the rest interval

170 bpm during the workout.

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Strength Training

Upper-body

Power: hitting the ball, tackling.

Core muscle group.

Stabilize body to enable power to be generated.

Lower-body.

Power for sprinting.

Muscle endurance for body position.

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Speed and Agility

Speed and quickness are essential to the game of hockey.

A player’s ability to get to ball first and move up the field is

a key skill.

Speed: chasing opponents/running from opponents.

Wrist quickness: shooting or intercepting a pass.

Feet agility: tackling, intercepting the ball, dodging

opponents.

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 Core Stability and Balance

Core stability training: essential to sports performance &

injury prevention.

Core muscles:

foundation for all other movement.

Stabilize spine & provide a solid foundation for

movement in the extremities.

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 Stretching and Flexibility

Stretching muscles: increases flexibility = enhanced range

of motion & prevents injury.

Warm-up: dynamic stretches.

Cool-down: passive stretching.

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Stretching and Flexibility The following muscles need to be stretched:

Quadriceps

Hamstrings

Back and Gluts

Groin/adductors

Calf

Arms

Shoulders

Upper back

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SISA Protocol Anthropometry BMI, skinfolds etc. Aerobic assessment Multistage shuttle run Repeat sprint ability  Anaerobic assessment Wingate anaerobic power test Flexibility Assessment Straight Leg Hamstring Test (hip flexion) Modified Thomas Test Ankle Plantar- and Dorsi-Flexion Shoulder Internal and External Rotation

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SISA Protocol Agility Assessment Illinois Test Speed Assessment 10m, 30m and 40m Sprint Explosive Power Vertical Jump Muscular Strength Assessment 1-RM Bench Press Parallel Squat Hand Grip Strength Muscular Endurance Assessment Sit-ups (2-Minutes) Push-ups (1-Minute) Maximum Pull-ups

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Revision Questions1. Describe how training is structured using the periodization

model. 8

2. Discuss which fitness components are required for this

sport and why.

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3. Discuss why and how interval training is used to improve

both aerobic and anaerobic endurance. 6

4. Discuss why strength training is important for hockey. 6

5. Name the muscles which are used regularly in a hockey

game, and need to be stretched beforehand. 8

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