One Drill for Power, Transitional Acceleration and Stamina
Speed, Power, Conditioning, Oh MY!
You have heard me talk about training speed and power without fatigue. In fact, once you start adding fatigue to a workout speed session, you are now training stamina, not speed.
It makes sense that you cannot train speed and agility when you are moving slowly. That isn’t always true – for example, when you are working on learning efficient movement mechanics so you are focused on executing the movements properly – but when it comes to pure speed training, you cannot be moving slow.
The drill I have for you today is one of my favourite off-ice exercises (I use it with goalies and skaters) because I can use it for pure power, for transitional acceleration and for stamina training.
Let me show it to you first:
To Train Pure Power
When I want pure explosive power, we just do the Medicine Ball Squat And Pass (no chase). Partners stand about 40 feet apart and they alternate doing a good squat and pass back and forth.
Make sure you let the ball bounce first when you are receiving it to pass it back, do not try to catch the medicine ball like you would a football kick off – that is a great way to break a finger or nose.
Do three sets of six repetitions.
To Train Transitional Acceleration
This is a great one for working on a reactive speed. It starts with the squat and pass, then you transition right into acceleration mechanics and catch the ball after the first bounce.
Make sure you pass the ball at about a 45-degree angle so you have to hustle to get there.
Instead of a hard run back, you will slowly walk back to the starting point to get your recovery and keep fatigue at bay.
Do three sets of four to six repetitions.
To Train Stamina
This is what we are showing in the video – we do it in partners and sometimes as individuals. But basically it is a big squat pass and chase, then a hard run back for a hand off to your partner or you might repeat again yourself.
Do three to four sets of six repetitions.
This is a tough drill, but super useful. We use an eight to 10 pound medicine ball for this drill. Do not make the mistake of grabbing the heaviest medicine ball you can muster. That is not the idea; you need to launch that thing and then get hard after it.
Hockey strength and conditioning coach Maria Mountain, MSc specializes in off-ice training for hockey goalies. As the founder of www.GoalieTrainingPro.com and the owner of Revolution Sport Conditioning in London, Ontario, Maria has trained Olympic Gold medalists, a Stanley Cup Champ and athletes from MLB, NHL, AHL, CHL, CIS and more.
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