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HOCKEY

Why have Hundreds of NHL, Div. 1 College, and Indiana Hockey Players Trained with Acceleration?

One reason! “Better Performance” on Ice.

Proof is in the Results!

Look at the actual results from teams doing our 18-24 session program.

  • Stamina and Conditioning:  + 47% to 67%

Team Avg. Improvement in time to fatigue in all out sprint.

  • Stride Improvement:  + 17% to 33%

Team Avg. Improvement in Stride Length. 

  • Agility / Quickness:  + 26% to 31%

Team Avg. Improvement in number of multi-directional movements

in a fixed time period. 

Ice Skating: Is the foundation of playing ice hockey. If you develop the proper ice skating mechanics, explosive speed, quickness, balance and stamina you have the opportunity to out maneuver your competition on the ice and make the winning play.

 

Acceleration Indiana: Was founded by Gary and David Nelson in 1993, both Ice hockey players, coaches, and trainers of hundreds of youth hockey players. These players ranged from mites through high school, collegiate and even pro players. Acceleration Indiana’s hockey program is an innovative, scientifically designed, training program that utilizes our proprietary hockey treadmill, originally developed and patented by John Frappier, the original founder of the Acceleration training programs. Acceleration Indiana is a proud member of Athletic Republic a network over 90 sites worldwide. As a network, we have trained 524 NHL Hockey players. Come train with us and you’ll truly train like the pro’s, but appropriate to your age and ability. At Acceleration Indiana we have trained 13 high school teams that won the state championship, four runner-up teams, and numerous youth hockey state championships.

Hockey Treadmill (HTM): The HTM ice-like surface is made from special plastic slats that are lubricated providing a coefficient of friction like ice. The ice-like surface can elevate over 30% grade and operate at speeds up to 17 miles per hour. Plus, you’ll have your trainer by your side providing coaching while skating in front of a mirror so you can get immediate feedback on your skating mechanics.  This design creates a perfect environment to learn proper skating mechanics, develop power in the lower extremity muscles and hips, and develop the player’s anaerobic stamina to outlast the competition. After completing a training program we provide a player evaluation comparing performance metrics at pre-test, to performance metrics at post-test showing improvement in stride length, anaerobic power and stamina, agility, quickness, balance, improvement in leg strength/power, and shooting velocity. (Note: Metrics will vary with age and optional skill programs).

Anaerobic Conditioning is one of the most important metrics for hockey players. We have developed the testing criteria of speed, elevation, and time for all youth hockey age groups (mites to bantam), high school, college and pros. If you achieve our goals you will be able to maintain your speed and quickness, every shift, of every period, including overtime. Teams that are better conditioned win more hockey games. (Think 1980 USA Olympic Hockey Team) (Miracle on ice).

The tables below show the improvements for teams of various ages doing a program of 18 or 24 sessions. 

Table I: Improvement in anaerobic power and stamina. Time in seconds to fatigue. Test Conditions become more difficult with each level and correlate to a high intensity 50 sec shift on ice from squirt to pro.

 Table I

 Test Intensity

 # of Players Tested

Average Team % Improvement time to fatigue Range of % Improvement
Squirt 50 15 + 67% + 11 to + 161% *
Bantam 80 14 + 47% + 13 to + 127% *
High School 100 19 + 50% + 10 to + 95%
Pro 200 20 + 36% + 7 to + 51%

* Note: these results reflect not just energy system improvement, but also significant part of the improvement is due to improved skating mechanics and thus less wasted energy.

Table II: Improvement in skating stride. A strong powerful stride means you cover more ice with fewer strides. The test data shows the % improvement in fewer strides to cover a fixed distance. These stride improvements translate to more acceleration and speed on the ice.

Table II Test Intensity # of Players Tested

Average Team % Improvement in fewer strides to cover fixed distance

 

Range of % Improvement in Fewer Strides
Squirt 50 15 – 33% -16% to -71%
Bantam 80 14 – 22% – 4% to – 27%
High School 100 19 – 17% – 10% to – 27%
Pro 200 20 – 14% – 3% to – 33%

In addition to the use of the hockey treadmill, the hockey training program includes:

Plyometrics: Designed to develop quickness, agility, balance, and stamina, tailored to each player’s needs. Our plyometric training develops quick feet for starts and stops of which there are many, each shift, in every game. Plus, you develop hip flexor and extension power to improve stride frequency, and hip adduction/abduction power for on ice maneuvering. You’ll also see 20% to 40% increase in muscle cell storage of ATP and creatine phosphate which gives you increased stamina to dig in the corners for the puck.

Table III: Agility: Improvement in multi-directional and quick movements. Test measures number of movements in a set time period, increase in quickness (ie. number of reps) and percent improvement. 

 

Table III # Players Tested Pre-Test Reps Post-Test Reps Improvement # of Reps

 Improvement %

Team Avg.         Team Range

Squirt               14            296         377           81 + 27.0%              + 12 – 48%
Bantam               14            341         445           104 + 31.0%              + 20 – 44%
High School               18            370         465           95 + 25.6%              + 10 – 43%

 

Strength Training: Included with your program are exercises on our proprietary Pro Hip Machine and Plyo Press, depending on age.

Hip girdle strength and power are very important for hockey players to get their leg power to the ice. Hip exercises include; hip extensions to help improve stride length, hip flexion to get quick leg return for the next stride, and hip abduction and adduction to improve stride mechanics, and on-ice maneuverability. 

Plyo Press: This equipment allows development of leg strength, power, and rate of power development (RPD). Design of this equipment allows the athlete to train both double leg explosive movements and single leg explosive movements in a safe environment. For example, lower back loads are reduced 80% compared to squat exercises. Instrumentation allows us to measure not only leg press force, but more importantly leg press Power and Rate of Power Development (RPD). RPD allows us to not just talk about developing explosive movements but we actually measure RPD in watts/sec for left and right legs. That also allows excellent diagnostics to correct any differences in right or left leg capability. Eccentric leg power relates to the power to make sudden stops. Athletes show significant improvement in their ability to make quick stops and starts to create separation from their opponent and to dig the puck out of the corners. 

  • Avg. Improvement in eccentric power for 14 to 18 year old males = + 66.7%
  • Avg. Improvement in concentric power for 14 to 18 year old males = + 46.3%

The reason for the major difference in average power is due to the fact that athletes do not train to develop stopping power as much as they train for acceleration power. Hence the improvement for eccentric power is larger, but the absolute values are usually lower for concentric power.

Program Options for Speed, Quickness, Agility (SQA) and Stamina)

  • Mite Introduction Program – 6 sessions (1-2/week)
  • Mite Full Program – 12 sessions (2/week)
  • Squirt/Pee Wee/Bantam Acceleration Program – 18 sessions (2 or 3/week)
  • Bantam/High School Hockey Acceleration Program – (Level 1) – 18 to 24 sessions (2 or 3/week)
  • Elite H.S/College Hockey Acceleration Program – (Levels 2-5) – 18 to 24 sessions (2 or 3/week)
  • Goalie Programs – 18 – 24 sessions (2 or 3/week)
  • Pro – Call us so we can discuss a program specific to your needs

We begin by pre testing you to baseline your general athletic ability for quickness, foot speed, agility, jump height, strength, and flexibility. We also baseline your hockey specific abilities in terms of stride length, skating mechanics, anaerobic power and anaerobic stamina. Each training session begins with 15 minutes of active dynamic warm-up exercises to get your body ready for workouts. Programs take six to twelve weeks. Sessions are typically one hour, two to three times per week.

Team Training: We offer team training for youth through high school including pre-season performance development and in season programs. We have trained 13 high school teams that have won state championships, four runner up teams, and numerous youth hockey state championship teams. Call or stop in and talk to us about training your team.

Acceleration Indiana Hockey Skills Program: Hockey shooting, Puck handling, and Goalie Performance. Skill programs are typically 12 (1/2 hour) sessions, 2/week.

 Shooting programs: For all ages. For the young hockey player, we begin with teaching the proper shooting mechanics for the wrist shot. This is the shot that scores the most goals in hockey and the one in which you should first develop the most proficiency. Programs are also available for the snap and slap shot. We then incorporate our patented PowerCords to increase your quickness and shooting velocity 4 to 12 mph.

 Puck Handling Program: The only scientific approach to learning the skill of puck handling. Training sessions are off ice and could include the use of our patented PowerCords. We will teach you the proper use of the top hand, bottom hand, arms, and feet. You will learn ‘inside’ moves and ‘outside’ moves, increase your quickness and develop your muscle memory for increased consistency.

Goalie Skill Programs: Includes instruction and practice on movement in front of the goal, angles, use of leg pads, and going down, quickness to get back on the skates, and proper use and movement of your glove and blocker arms. Training sessions incorporate the use of our patented goalie PowerCords to improve your arm movement, quickness and hand-eye coordination. Training also covers goalie stick handling and lower extremity quickness and balance. Our goalie programs are under the direction of David Nelson.

David Nelson: David is a co-founder, owner, VP of Operations and Director of Hockey Programs. He has been on skates since just before his 3rd birthday. He played youth hockey for Columbus, Indiana Flames, High School hockey (goalie) for Columbus, and Culver Academies Prep Team. His senior year save percent was 92% and goals allowed per game of 1.76 with 2 shutouts. Honors included first line goalie all HHSHA League and selected for the Indiana H.S all state team (after tryouts) to compete in post season play against teams from 18 other states. He played collegiate hockey as a goalie for Concordia College, Moorhead, MN. After graduation played for national champion roller hockey team and was first team All-American roller hockey goalie for two consecutive years. He still plays Adult hockey but his main focus is helping Indiana hockey players become the best they can be. He has coached numerous hockey teams at both youth and high school levels. At Acceleration he has trained over 35 youth and high school hockey goalies who have won state championships for their teams.

Come in and talk to David about how Acceleration Indiana can help players and teams achieve a new level of hockey performance.