Perfect Forward Essay

This essay has a total of 2391 words and 17 pages.

Perfect Forward

The perfect forward for hockey is about 6 foot 2, and is about 220 pounds of muscle. They
need a good aerobic and anaerobic system if they are to be at the peak of there
performance. A normal forward uses 80% of the ATP-PC system and about 20% of their Lactic
Acid system. For them to be at there best they need to train in three different programs:
1. They need an off-season program, which will get them into condition to be conditioned
and also improve their strength. 2. They need preseason training with will mainly help
them improve their ATP-PC system, and that's where they're going to get their
explosiveness. 3. This is the in-season training, which is simply used to maintain your
muscle endurance, muscle strength, your condition and flexibility.

Off-Season is the time when hockey players build their base foundation. There is no coach
on your shoulder pushing you to the limit and you need to keep that foundation if you are
to compete at a high level. This is the only time of year you have to build on your muscle
strength, muscle endurance, flexibility and aerobic conditioning. It usually will take
about 6-8 weeks, three to five times a week to be at the peak of your performance, but if
you are suffering from injury like a aggravated groin or suck, it may take as long as 12
weeks of base training.

Aerobic training is probably one of the most important cause not only does it improve your
cardiovascular efficiency and recovery but it allows you to train harder to improve your
speed, power and quickness which will help you in high intensity games. It also allows you
to repeat the movements. All players have done suicides at one point or another and as it
goes on your legs start to feel like dead weights, which is because of an inferior aerobic
system. If you have a good base between suicides your muscle will replenish themselves,
exactly like during a whistle in hockey. This is essential if you want to compete at a
high intensity. For this you will need train the system and by doing so you can do some
in-line skating, rowing, cycling or even water running. It is suggested that you use more
then one of these and at best do as many as possible.

The more strength you have available to perform hockey skills, the more likely you are to
perform those skills at a high level. For example a weak set of leg muscle result in poor
starts and stops. Therefore the more you can repeat these skills at a high level the
better the odds are that you will dominate over you opponents. A perfect example is John
LeClair he he's almost impossible for a defensemen to move from in front of the net and he
will do it to you all game long. Thereby the Muscle Strength and Endurance program is
based on a core list of exercise that will help you establish good bases for your upper
body for shooting and lower body skills used for skating power and agility. Yet the most
important part of a forward is their torso that will provide a stability required for most
hockey skills.

Flexibility is what provides fluid motion and minimal risk of injury. Flexibility also
provides range of motion and elasticity, which are crucial for the player to generate the
power at high-levels. The power of Brett Hull's slap shot does not come from brut strength
but from range of motion as well. A forward cannot only have flexibility in certain spots,
but they need it throughout the body because hockey uses practically every muscle in the
body. For example, when you get hit and land in an unusual position you want your muscles
to extend smoothly and then recoil back into there normal position without any tearing,
also you want fluid motion in your forearm to snap that puck into the back of the net.

Therefore an off-season work out for a forward would look similar to this.
The Aerobic Training
Running
Cycling
Rowing
In-Line Skating
Water Running

Core Strength Training
Upper Body
Bench Press
Incline Bench Press
Military Press
Pull-Downs
Biceps Curls
Triceps Curls
Wrist Curls
Torso
Sit-Ups
Back Extension
Lateral Raises
Lower Body
Squats
Leg Flexion
Leg Extension
Heel Raises
Lateral Leg Pull

Core Muscle Endurance Training
Twist Sit-Ups
Knee Tucks
Trunk Lifts
Leg Lifts
Push-Ups
Dips
Lateral Curls
Burpees
Slide Board

Flexibility Training
Seven-Point Sequence
Calf stretch
Knee Lunge
Hip Stretch
Groin Stretch
Quad Stretch
Abdominal Stretch
Back Relaxer

Therefore your week may look like this:

Monday
Strength Training
Core Program 3 sets, 8-10 reps, 4-2-4 tempo
Flexibility
Seven-Point Sequence 2 X 30 sec Hold-Release-Relax (HRR)

Tuesday
Aerobic
30min easy of you choice
Muscle Endurance
Core Muscle Endurance Training 3 sets of 20 at 1/6 sec
Flexibility
Seven-Point Sequence 2 X 30 sec Hold-Release-Relax (HRR)

Wednesday
Strength Training
Core Program 3 sets, 8-10 reps, and 4-2-4 tempos
Flexibility
Seven-Point Sequence 2 X 30 sec Hold-Release-Relax (HRR)

Thursday
Aerobic
30min easy 10min hard of you choice
Muscle Endurance
Core Muscle Endurance Training 2 sets of 30 at ΒΌ sec
Flexibility
Seven-Point Sequence 2 X 30 sec Hold-Release-Relax (HRR)

Friday
Strength Training
Core Program 3 sets, 8-10 reps, and 4-2-4 tempos
Flexibility
Seven-Point Sequence 2 X 30 sec Hold-Release-Relax (HRR)

Saturday
Aerobic
30min easy 15min hard of you choice
Muscle Endurance
Core Muscle Endurance Training to exhaustion at 1/ sec

Flexibility
Seven-Point Sequence 2 X 30 sec Hold-Release-Relax (HRR)

Sunday
Day off

Do this for 6-8 weeks depending on you results. When possible increase time spent during Aerobic System.


Pre-season is your opportunity to determine how well you will prepare to win in the
upcoming season. If you establish I good foundation in the off-season, you are ready to
train speed, power and quickness, which are the essential elements to winning hockey
games. At this time you should be more focus on training the muscles for the movements
specific to hockey, but you can not let all of your off-season work slip away because you
don't want to loose the foundation you prepared.

Speed allows forwards to play end-to-end hockey at the same high pace throughout a shift.
Speed lets you outrace and opponent for position, loose pucks and of course overtime wins.
Speed Training lets you play high-intensity hockey every shift, all game long. Speed
Training begins off the ice using running, hills, stairs or stationary bikes. These
methods permit easier manipulation of intensity, which makes speed improve. Initially you
are likely to coast if you use only skating drills to train speed. Therefore once you
become familiar with the pace that is required, on ice speed training becomes effective.

Power and Quickness are needed in hockey for starts and stops, for quick acceleration, for
snap shots, for holding your position against opposition, for cutting, for turning, for
footwork, and the list goes on. Power and Quickness differ from Speed because they are a
lot more explosive. They are very high intensity but can't be sustained like speed. The
fuel for Power and Quickness does not last very long, so speed takes over once you've
reached your peak and lets you continue. The thing with Power and Quickness training is
that you have to train each muscle group individually so you must include it for both
lower and upper body. This is improved by the 40-meter run, the 3-stride challenge and
rapid-fire snapshots.

Combination training involves maintaining you foundation from the off-season but also
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