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Perfect Forward

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Autor:   •  November 11, 2010  •  2,503 Words (11 Pages)  •  571 Views

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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




In-Line Skating

Water Running

Core Strength Training

Upper Body

Bench Press

Incline Bench Press

Military Press


Biceps Curls

Triceps Curls

Wrist Curls



Back Extension

Lateral Raises

Lower Body


Leg Flexion

Leg Extension

Heel Raises

Lateral Leg Pull

Core Muscle Endurance Training

Twist Sit-Ups

Knee Tucks

Trunk Lifts

Leg Lifts



Lateral Curls


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:


Strength Training

Core Program 3 sets, 8-10 reps, 4-2-4 tempo


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



30min easy of you choice

Muscle Endurance

Core Muscle Endurance Training 3 sets of 20 at 1/6 sec




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