Hatzic Secondary School
Dry Land Program
Course Synopsis: Sport Specific Strength Training.
The objective of this course is to develop students to reach their maximum potential physically, which will in turn enhance their skills and ability on the ice. Training will be hockey specific, focusing on movements, strength, and balance, inherent in the sport. In addition, a nutrition unit will be blended into the program to assist students in making healthy decisions and fuel their bodies effectively before and after strenuous physical activity. A leadership component will be blended into the program as well, instructing students to be effective leaders on and off the ice, and positive contributing members of society.
Organizational Structure:
| Unit / Topic | Title | Time |
|---|---|---|
| Topic 1 | Aerobic and Anaerobic Conditioning | 20 hours |
| Topic 2 | Balance and Quickness | 20 hours |
| Topic 3 | Core Strength and Stability | 20 hours |
| Topic 4 | Strength Training | 20 hours |
| Topic 5 | Nutrition | 10 hours |
| Topic 6 | Leadership | 10 hours |
| TOTAL | 120 hours |
* All topics will be blended throughout the year.
Topic 1: Aerobic and Anaerobic Conditioning
Overview
An aerobic program combined with anaerobic conditioning enhances stamina, which allows a player to compete for a longer period of time before the accumulation of lactic acid in the body exceeds its ability to remove it. Students will build and maintain their aerobic and anaerobic condition through a variety of techniques. Running, interval sessions, skipping, stair climbing are some of the activities that will used to increase aerobic and anaerobic stamina.
Topic 2: Balance and Quickness
Overview
Agility and quickness are essential to the game of hockey. A player’s ability to get to a loose puck first and move up the rink is a key skill. Wrist quickness in shooting or intercepting a pass and for goaltenders good hand and foot quickness are all assets that can be improved through training. Speed and quickness training is very specific because the athlete is teaching certain muscles and nerve pathways to respond in a new way—quicker and faster. Ladder work, bosu balance trainers, balance boards, agility slats and agility poles are some of the apparatus and activities that will be used to develop players agility and quickness.
Topic 3: Core Strength and Stability
Core stability training is essential to hockey performance and injury prevention. The body's core muscles are the foundation for all other movement. The muscles of the torso stabilize the spine and provide a solid foundation for movement in the extremities. Traditional exercises such as crunches, leg extensions, etc. will be implemented as well as apparatus such as medicine balls, and stability balls.
Topic 4: Strength Training
Overview
Strong leg and arm muscles will increase a player’s ability to maintain balance on their skates and increase the force exerted while skating. Strength is also useful in the corners when you are pushing an opposing player in order to get the puck. Players that can shoot that hard slap shot or skate very fast, have excellent muscle strength. Strength will be developed using a variety of apparatus such as weight machines and free weights as well as resistance bands.
Topic 5: Nutrition
Overview:
Athletes often have inadequate nutrition knowledge and poor nutritional habits, which can have a negative impact on athletic performance. Knowing what to eat and drink before a game, and how close to game time you can eat, are important for a hockey player. Skating and playing hard require lots of energy and enough fluids to keep in the game. Establishing healthy choices in foods that give the athlete the nutrition to rebuild, repair and refuel for maximum performance. Students will study the effects on the body both mentally and physically when a balanced nutritious diet is compared to one of less nutritional merit.
Topic 6: Leadership
Overview
Students involved in the hockey academy have a passion for the game and wish to pursue their dreams to become elite players. Perhaps only a few may play outside the minor hockey level at the junior or college level, but we encourage all to give back to the community and sport later in their life. They not only are ambassadors of the game but of our community and program as well.
Contact Us:
Hatzic Secondary School
34800 Dewdney Trunk Rd
Mission, BC V2V 5V6
Tel: 604.826.3651
Fax: 604.820.9209
email: Office
Principal
Larry Jepsen
email: Larry Jepsen
Vice-Principal (A – K)
Rick Fitch
email: Rick Fitch
Vice-Principal (L – Z)
Shirley
Gibson
email: Shirley Gibson
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