Velocity Hockey Center in Eden Prairie will be starting a morning power skating clinic for players looking to improve their overall stride efficiency and performance. The coach of the clinic will be Avi Friedman and it will run every Tuesday morning before school, starting on November 4th. Our mission is to see students improve their overall skating skills, while having fun at the same time, to teach students that with hard work and determination, they can achieve their goals and reach their full potential. Skating is by far the most essential skill of ice hockey; if you can’t skate, you can’t play. The Velocity Power Skating program is designed to teach, develop, and reinforce proper skating technique to provide a strong foundation and self-confidence from which to grow as a hockey player.
The focus of our power skating clinic is to improve each hockey player’s quickness, balance, speed, agility, and power through the use of a series of specifically designed hockey drills and exercises. Players will develop a more explosive and lengthened stride, learn how to use their edges to generate speed, develop efficient start and stop techniques, learn how to effectively pivot and make transitions, develop dynamic inside and outside edge control and will be challenged to perform elite level skating maneuvers.
We will be running two 45-minute sessions every Tuesday morning for 8-weeks. The cost for the 8-weeks will be $200, which breaks down to $25/session. We will cap the clinic at 12 skaters. Please refer to the Power Skating tab on our website to check dates and availability.
6:15-7:00am Session 1 - Bantam/Peewee/U14 - AA, A, B1
(High School Varsity and JV players are welcome to skate with Session 1)
7:15-8:00am Session 2 - Peewee/Squirt/U12 - AA, A, B1, B2
Spots are limited and the clinics will fill up very quickly, so make sure to register as soon as possible. Please contact Avi with any questions.
Small Group clinic will train 1 time per week over a 10 week period
Each session will be 45 minutes long and focus on both Stickhandling and Shooting
Stickhandling and Shooting program will progress each week to improve players ability to shoot and handle the puck effectively in all situations
All training will be done wearing skates on our synthetic ice at Velocity Training Center in Edina
Players will train in 2 groups of 4 players (8 players max per session) 4 to 1 player to coach ratio
Groups will train on the following dates
November Tuesday Group's 4,11,18,25
Thursday Group's 6,13,20, 26*
*Thursday group will train on Wednesday morning the week of Thanksgiving*
December Tuesday Group's 2,9,16
Thursday Group's 4,11,18
January Tuesday Group's 6,13,20
Thursday Group's 8,15,22
*All sessions will be ran by Kelly Fairchild*
$299 per player
Session 1 - Tuesday’s - 6:30am - 7:15am (Peewee/U12)
Session 2 - Tuesday’s - 7:20am - 8:05am (Squirt/U10)
Session 3 - Thursday’s - 6:30am - 7:15 am (Peewee/U12)
Session 4 - Thursday’s - 7:20 am - 8:05am (Squirt/U10)
The Velocity Training Center is introducing a professional Pre-Season Strength and Conditioning Lacrosse Camp that will focus completely on the overall athletic development of lacrosse athletes. In this lacrosse specific camp the focus is on the proper form and techniques for lifting, sprinting and conditioning with professional instruction and close supervision. Understanding that the athletes will be at different levels of development and ability each workout is tailored to those abilities for each session. Group 1 will consist of 9th and 10th graders; Group 2 will be 11th and 12th. For some this will be an introduction into strength and conditioning and the workouts will be age appropriate and any weights lifted will be suited for their current level and abilities. Those that have been training for a few years this is an excellent opportunity to continue and advance into more intense technical lifts expanding their training knowledge and experience.
This lacrosse camp is a 10 week, 3 days a week (Tuesday, Thursday and Saturday), 32 session camp where the training protocol is designed around lacrosse specific sprinting, lifting, explosiveness, conditioning and performance; the emphasis is on Strength, Speed and Power. In addition to lifting and running, the camp will be emphasizing the importance of nutrition and sleep that each athlete needs to fully understand and implement to fully recuperate and maximize their gains.
Tuesday and Saturday: Strength and Conditioning
On Tuesday and Saturday our workout is based off an entire upper and lower body circuit with dumbbells. This is a fast pace, short rest, high repetition (12-20 reps), very intense dumbbell lifting workout that will guarantee to get the entire body metabolized and burning body fat while developing all the muscle groups and emphasizing total body muscular strength and endurance. The body will be sent into a tremendous stage of muscle recruitment to lift and stabilize the weight as the athlete progresses through a fast pace, high rep circuit. No muscle escapes the Burn!
By week 5 the athletes are prepared to lift more aggressively and are ready to use barbells with more weight to perform the basic lifts. They have developed the necessary stabilization to take the next step in their athletic development. The repetitions of the basic lifts will be in the 8-12 range, less on some lifts, designed to build more strength than the higher reps of weeks 1-4 and pack on more muscle and size. The basic lifts that will be taught, coached and supervised are, but not limited to Barbell Bench Press, Front and Back Squats, Overhead Squats, Deadlifts, Straight Leg Deadlifts and Bent Over Rows.
Thursday: Core Musculature Development-Power
Emphasis will be placed on Core Development through all phases of the training protocol. All movement begins with activating the core musculature of our body. A well-conditioned core musculature will allow for greater explosiveness (power) through a greater range of motion and allows an athlete to perform at a higher level when their body enters a stage of fatigue.
SAQ (speed, agility, quickness), Plyometric Training and Speed
This training segment is all about “Flat Out Speed!” We will focus on sprint mechanics for both lateral and lineal speed, acceleration/deceleration, hip flexibility and foot speed. Resistance band SAQ training and full body stretching will be implemented to increase range of motion, lengthen sprinting stride and increase foot speed. Emphasis is placed on stabilizing and developing the hips, glutes, hamstrings and calves. Unless the body is conditioned and trained to move through that greater range of motion it simply will not go there. If the body has not gone there before it needs to be manipulated, pushed and forced there through controllable, constant and consistent stretching tension allowing those muscle groups to open up. Resistance bands do an exceptional job at providing this controllable tension. Plyometric training causes an increase in maximum rate of force development. We will use exercises that enable a muscle to reach maximum strength in as short a time as possible by working the fast twitch composition of the muscle. These are quick powerful movements that will require strength and stabilization, especially in the hips, to maximize explosiveness. Muscle elasticity, “flexibility”, is an important factor in the production of more power. A series of ground based flexibility exercises will be performed to increase flexibility and range of motion. The athletes will be performing plyometric and athletic exercises such as; Broad Jumping, Bounding, Lateral Jumps and Sprint Starts with and without resistance bands. I will also introduce band resisted Speed Board work designed to increase foot speed and faster lateral movements. Plyo boxes will be used for a variety of jumps and we will be using a variety hurdles to increase functional movement and athleticism.
The Velocity Lacrosse Pre-Season Training camp is an excellent opportunity for lacrosse athletes to prepare for the upcoming season in a fun, safe, productive environment with professional supervision. Feel free to join individually or join with some friends. This is a great way to train together and carpool, plus the boys can talk about how sore they are the first couple weeks.
Director of Strength and Conditioning