Skahan - Total Hockey Training
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- Book:Total Hockey Training
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Former 13-year NHL strength and conditioning coach Sean Skahan offers training and conditioning methods used by some of the worlds greatest players. Included are position-specific preseason, in-season, and off-season training regimens and 200 exercises and drills to elevate individual and team performance.
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Sean Skahan
Human Kinetics
Library of Congress Cataloging-in-Publication Data
Names: Skahan, Sean, 1975
Title: Total hockey training / Sean Skahan.
Description: Champaign, IL : Human Kinetics, [2016] | Includes
bibliographical references.
Identifiers: LCCN 2015031654 | ISBN 9781492507093 (print)
Subjects: LCSH: Hockey--Training.
Classification: LCC GV848.3 .S535 2016 | DDC 796.962--dc23 LC record available at http://lccn.loc.gov/2015031654
ISBN: 978-1-4925-0709-3 (print)
Copyright 2016 by Sean Skahan
All rights reserved. Except for use in a review, the reproduction or utilization of this work in any form or by any electronic, mechanical, or other means, now known or hereafter invented, including xerography, photocopying, and recording, and in any information storage and retrieval system, is forbidden without the written permission of the publisher.
This publication is written and published to provide accurate and authoritative information relevant to the subject matter presented. It is published and sold with the understanding that the author and publisher are not engaged in rendering legal, medical, or other professional services by reason of their authorship or publication of this work. If medical or other expert assistance is required, the services of a competent professional person should be sought.
The web addresses cited in this text were current as of August 2015, unless otherwise noted.
Acquisitions Editor: Justin Klug; Developmental Editor: Laura Pulliam; Managing Editor: Nicole ODell; Copyeditor: Patricia MacDonald; Cover Designer: Keith Blomberg; Photograph (cover): Xinhua/Zumapress/Icon Sportswire; Photographs (interior) and Photo Production Manager: Jason Allen; Visual Production Assistant: Joyce Brumfield; Art Manager: Kelly Hendren; Associate Art Manager: Alan L. Wilborn; Illustrations: Human Kinetics; Printer: Versa Press
We thank Parkland College in Champaign, IL, for assistance in providing a photo shoot location for a portion of the photos in this book.
We thank Ultraslide (www.ultraslide.com) for providing the slide for the photo shoot.
Human Kinetics books are available at special discounts for bulk purchase. Special editions or book excerpts can also be created to specification. For details, contact the Special Sales Manager at Human Kinetics.
Printed in the United States of America
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The paper in this book is certified under a sustainable forestry program.
Human Kinetics
Website: www.HumanKinetics.com
United States: Human Kinetics
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E6500
The game of hockey has certainly evolved over the last two decades. The sport is now played at a much higher level. Players are bigger, stronger, faster, leaner, and more mobile than they once were. Strength and conditioning programs have to reflect the changes of the game moving forward.
As a player, do you want a strength and conditioning program that will help you improve your game? If you are a coach, do you want to know how to design a strength and conditioning program for your team?
Total Hockey Training will take you step by step through a season-specific strength and conditioning program. The off-season, preseason, and in-season periods are all included. Strength training, speed training, plyometrics, conditioning, and recovery methods are addressed so that you will always know what to do at any time during the year.
This comprehensive training program is for any player at any level. This book is also a resource for team coaches and strength and conditioning coaches. Athletes today want to know why and how training methods can help them, so each exercise and drill contains an explanation of its application to hockey. Total Hockey Training reflects my years of coaching players in strength and conditioning at the professional and collegiate levels. I hope you enjoy it!
This book would not have been possible without the help and support of my wife, Hillary, and sons, Will and Wyatt. Their support throughout the entire process from start to finish has been tremendous.
I would also like to thank Justin Klug and the Human Kinetics staff for their guidance and assistance and their belief in me.
I would also like to thank those who have mentored me and had a positive effect on my career in more ways than they know. Strength and conditioning coaches and educators such as Mike Boyle, Glenn Harris, Al Vermeil, Brad Arnett, Paul Chapman, Mike Poidomani, and Avery Faigenbaum have all been instrumental. Much of what you will read in this book wouldnt be included without their guidance.
Also, thanks to all the hockey coaches and management personnel who have given me opportunities to work with their teams.
Seasonal Scheduling and Logistics
A calendar year for any hockey player should include three main components: the off-season, the preseason, and the in-season. Each component represents times of the year where different parts of an all-encompassing program are emphasized more than others. However, strength training will always be consistent. For example, although training for speed off the ice will not be emphasized during the in-season, strength training will be consistent on a year-round basis. Hockey players should always try to get stronger.
In this chapter, all aspects of the yearly program are identified and described. The ultimate goal is for hockey players who embark on this program to apply the principles to help them become the best players they can be.
The off-season is when players are away from the competitive demand and stress of the game of hockey. It is a time of year when they can make positive changes to their bodies with the intention of improving on-ice performance. A high-quality strength and conditioning program is very important at this time. With hockey being such a high-pace game, every hockey player should be training to increase his strength and power while also improving his conditioning levels. This will also help reduce the chances of injury. The off-season is the optimal period for these changes to happen.
In Total Hockey Training, the training is broken down into blocks of 3-week phases. During the off-season, there will be 4 of these 3-week phases to make up a 12-week off-season. Each phase consists of several exercises that will progress from the previous phase in terms of difficulty or set and repetition ranges or both. This allows for training variety to prevent boredom and to apply different stresses to the body, with the intention of building a stronger and faster hockey player who is resilient to injury.
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