The main emphasis of our Junior Prep High School Elite Camp is to prepare upper level, Elite high school hockey players for their upcoming Junior camps where they will be tested in a variety of athletic lifts, jumps, agility and running/sprinting drills. Testing at these camps will comprise mostly of Bench Press, Back Squat, Vertical Jump, Agility Drills, along with a variety of Sprints. Performing well in these tests has an impact not only to their draft status, but also sends a message to the scouts and coaching staffs that you have put in the time in the weight room working on improving your game and building your body to compete at the next level. Many athletes do a poor job or simply don’t put in the necessary time to prepare correctly for these camps and it shows.
This 8 week camp will be held at the Velocity Training Center, located at Braemar Arena, the Spring Junior Prep High School Elite Camp will be an intense 8 week On & Off Ice Hockey Training Camp.
Program Dates: April 7th - May 30th, 2014
On Ice :
1. Overspeed Skating
2. Stickhandling and Skating with Puck Fast
3. Shooting and Passing at High Speeds
4. Battle Drills and 1 on 1 Puck Protection
5. Skating Posture and Technique Drills
6. Small Area Games
1. Building the Athletes Entire Body
2. Improving Overall Body Strength
3. Speed and Power
4. Strength & Conditioning
5. Core Training
6. Nutrition/Weight Gain
This camp will be limited to 20 athletes to ensure each athlete gets a ton of repetitions on and off the ice thus learns the proper techniques in a controlled environment with strict supervision and professional instruction. Athletic development and safety are first and foremost. Each athlete’s progress will be tracked and recorded to show their steady improvement in strength, speed and power. Lastly, recovery time is something that will be constantly stressed to the athletes. Without rest the body can’t recover and more importantly, can’t grow. Along with recovery the athletes need to get the proper fuel into their bodies. Nutrition will also be an element of emphases and will include supplement education. Recovery and nutrition will keep the athletes fresh, healthy and give them the ability to make gains.
Monday and Friday: Strength and Explosiveness
For the first 3 weeks on Monday and Friday our workout is based off an entire upper and lower body lifting circuit with dumbbells. This is a fast pace, short rest, high repetition, very intense dumbbell 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. Each athlete needs to be in “Lifting Condition” before they can progress into heavier training to prevent over training and reduce the risk of injury.
Upon completion of weeks 1-3 the hockey strength training days will begin to implement heavier barbell bench pressing and back squats through week 7. These 2 lifts are the cornerstones for athletic strength and development and each athlete must learn the correct lifting forms and techniques along with barbell placement to be successful and score well at their upcoming USHL Camps. There is more to bench pressing than lying on a bench and pressing the bar vertically. Proper body position and grip width will be taught and emphasized to maximize bench pressing results. Proper placement of the barbell on the athlete’s shoulders will be stressed during squat workouts along foot placement and sufficient squatting depth.
Wednesday: Core Development, SAQ (Speed, Agility, Quickness), Plyometrics and Conditioning
Emphasis is placed on Core Development through all phases of the training protocol. All movement begins with activating the core musculature of the 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. In core musculature training we will be using a variety of body suspension movements with suspension equipment (TRX), along with a variety of body weight ground-based movements and weighted lifts.
SAQ is all about “Flat Out Speed!” Focus is placed on sprinting mechanics, lateral and lineal speed, acceleration/deceleration, hip flexibility and foot speed. Correct sprint mechanics for maximum lineal and lateral speed and plyometric work for increased neuromuscular activation of the core musculature and lower body. Resistance band SAQ training and full body stretching will be implemented to increase range of motion, lengthen skating stride and increase foot speed. Emphasis is placed on, but not limited to, loosening 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 tension allowing those muscle groups to open up. Resistance bands do an exceptional job at providing this controllable tension.
In conclusion, this USHL Spring Camp will give each athlete a great opportunity to build their hockey strength, speed and power through dedication and hard work allowing them to make the greatest impact possible at their upcoming camps.
If you have questions on how to gain admission into this Unique and Intense hockey camp please email or call Noel Rahn at 952.937.0949 or email@example.com. ALL PLAYERS MUST HAVE PLAYED VARSITY THIS YEAR AND ARE A JUNIOR OR SENIOR.