CEP Level 3 Manual - Rushmore Hockey Association

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T A B L E O F C O N T E N T SChapter 13Strength and Conditioning ProgramOBJECTIVES• Understand the importance of athleticism• Determine what activities can enhance performance• Provide guidelines for a safe conditioning environmentINTRODUCTIONThe purpose of this strength and conditioningchapter is to introduce a wide variety offundamental exercises and drills that athletes andcoaches can implement in all phases of theirtraining. The game of hockey presents the athletewith great demands in muscular endurance, power,overall strength, core strength, flexibility, andespecially hockey specific strength. While attaininghigher levels of the previously mentioned, youroverall goals should include:1. Develop a high level of athleticism2. Performance enhancement3. Prevention of injuryATHLETICISMAll athletes should be striving for thedevelopment of total athleticism throughparticipation in a variety of sports no matter whatage. The game of hockey requires great reflexes,balance, flexibility, lateral movement, acceleration,deceleration, and powerful movements, etc. All ofthese skills can be further developed through othersports to promote a high level of athleticism. Manyof today’s top players have not developed to theirhighest level of athleticism. It is never too late or tooearly to develop a strong athletic base. A great wayto improve your weaknesses is to participate, mainlyduring the off season in recreational sports orsummer leagues. Younger players should beencouraged to engage in many sports. Someexamples of recreational or competitive activitieswhich are specific to a hockey players’ needs are:baseball, basketball, lacrosse, racquetball, soccer,street hockey and tennis. Through these sports, themany attributes of athleticism are touched upon:• agility• balance• coordination• core stability• endurance• flexibility• power• reaction/reflexes• speed• strengthPERFORMANCE ENHANCEMENTPerformance enhancement is the ultimate goalof strength and conditioning. The formula for one todevelop to the next level and maintain that highGrowth and Fitness Development | 135
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CEP Level 3 Manual - Rushmore Hockey Association

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