
(Rhonda Catt with client Chris Osgood, Detroit Red Wings)
Athletes looking to increase their sport performance often look to a structured training program. It is important for success and injury prevention to follow a sound program that takes the athlete through proper progression levels and reduces dysfunction. The problem with most athletic conditioning programs is they seem to fall under one umbrella. Most are generic programs that are given to entire teams to follow through specific seasons. This can be easy for the program maker but misses the mark for the athlete. Most athletes tend to have similar dysfunctions somewhere throughout the kinetic chain. For the most part, these dysfunctions do not get assessed and are not taken seriously. There are too many cookie cutter programs and unqualified people/parents training their children when they should be stepping away and letting qualified professionals take over.
For the most part, people aren’t aware that what they are following may not be the best suited program for them selves.
Scouts and coaches are looking for stronger, faster and more powerful athletes. Yes, this is important but what is being forgotten is HOW that athlete gets there! If they become more powerful is it at the expense of proper form and progression? Does specific testing of these athletes really transfer to their sport? Are they learning from their training in such a way to reduce dysfunction and gain the above benefits at the same time!?
Most of the time, no! Then, through the years the injuries occur!
Take a look at specifics. Does your training program take the following into consideration:
A properly phased plyometric program. Training for power with plyometrics can take you into a 3 phase plan. It’s not just about jumping over a hurdle or onto a box. Linear days and lateral days should be separated. Two feet and single leg progressions should also be followed. Learning to transfer and absorb force through a quality power program will create a faster athlete and reduce injuries.
CNS (central nervous system) recovery. More is not better! If you are including a dry-land portion of your program plus a strength program limit your lower body training in the gym to twice per week.
Sprint distance and cardio portion: Long, slow and steady cardio should not be the majority of your training. Many athletes such as soccer & hockey still get treated as long distance runners. Work with different intervals that are unpredictable and a fluctuating tempo. If you like long runs, place it appropriately in your week.
Create a strong back! Work on more pulling motions. So many athletes spend too much time pressing (bench press, dumbbell press) A strong back helps to create a strong & more stable athlete and reduces injuries.
With dry-land training you need to understand what a proper athletic ready position is. Force angles into the ground create explosiveness and reduce acceleration injuries. This needs to be taught and not taken lightly.
Strengthening and flexibility that includes all planes of motion. Take a look at human movement and sport. We move our body and stretch in different planes. We reach, step, jump and place our body in positions in our sport that cannot be ignored.
What are the professionals saying?
Steve Kelly, who has spent many years at the NHL and European level has seen training change over the years. Heavy lifts and long runs were the norm! “The game of hockey has changed to quicker more agile players than it was 10 years ago. Explosiveness and quickness is a priority” One thing he wishes he would have paid more attention to in his earlier career is mobility & flexibility. Steve encourages parents to not push too much at a younger age! Let your child have fun!
Chris Osgood, Detroit Red Wings has also seen a huge change in training since his NHL career started. Lifting heavy and long runs were also the focus of programming. Training now incorporates mobility and flexibility in all planes of motion with an emphasis on the Power Center (hips/core).
Eric Godard, Pittsburgh Penguins credits injury prevention to a sound training program.
Being able to compete at your best each game is only possible by training smart! Eric also reminds kids to have fun. If you hate the training your passion for the game will drop.
Andrew Ference, Boston Bruins
Andrew points out that so much ability can be lost with overtraining. “Athletes who train twice a day or 7 days per week will completely burn out. Young kids really need guidance so they can learn what "smart" workouts really are and how often to be doing them. A great point for athletes is to get a better understanding of good fuel for your body as this gives you an edge on everyone!!”
If you are serious about your sport get serious about your training!
If you have any questions regarding this article please contact
cattconditioning@yahoo.com