7 STEP Preparation for Hockey Training

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This is a 7 Step Preparation protocol for Hockey Training. This block will be a pre-warm up prior to performing the Hockey specific warm up before practice. The intent of this 7 step protocol is to heighten the readiness of the nervous system, vestibular system and connective tissue systems. Focus will be given to the foot and ankle and hip as to aid in prevention of groin, hamstring injuries, hip flexor injuries and knee injuries.

ULT
Ankle Rub + Scrub
time 1 minute per foot
Tempo fast
Set Time Tempo
1 1 minute per foot h:m:s Fast

FLUID DYNAMICS. *Use friction with the hands or a foam roller vigorously but without burning the skin run the bones of the feet and the ankles. This will drive fluid to the regions and aid in lift and mobility at the ankle and foot.

Rub and Scrub Knee
time 1 minute per knee
Tempo fast
Set Time Tempo
1 1 minute per knee h:m:s Fast

This is FLUID DYNAMICS. * Using your hands and fingers Rub and scrub the bones of the knees including the tibial tuberosity, patella, and lateral fibular head.

Rub and Scrub Pelvis
time 1 minute per landmark
Tempo controlled
Set Time Tempo
1 1 minute per landmark h:m:s Controlled

FLUID DYNAMICS *Using a foam roller, Pin the roller on a door or wall / on the floor to slowly scrub these key areas of the Pelvis. 1. Sacroiliac joint and lumbo sacral joints 2. Iliac Crest 3. Greater Trochanter 4. ASIS 5. Pubic Symphysis 6. Iliofemoral

ULT
Big Toe Corkscrew SL Anterior Reach
reps 10 each foot
Tempo controlled
Set Reps Tempo
1 10 each foot Controlled

LINEAR SMUR (Small Motor Unit Recruitment) for the Foot. *Splay the toes and grab the ground with the big toe.

LLT
Supine Mini-Band March
reps 10 (5 each)
Hold 2 seconds
Activation for Core and Hips
Set Reps Hold
1 10 (5 each) 2 seconds h:m:s

LINEAR SMUR (Small Motor Unit Recruitment) Hips

ULT
Ankle Squash with Slow Breathing
reps 10
Tempo 4:7:8
Set Reps Tempo
1 10 4:7:8

LINEAR MOBILITY (ANKLE) - Perform 10 cycles of breath at a tempo of 4 in, 7 hold, 8 out.

LAR ULT
Wall Reverse Step- Long Stride Stretch
reps 5 each
Hold 3 seconds
This is a 2 step drill. First start by stepping back to a comfortable distance and then ward against the wall by creating a long stretch between your foot and arm.
Set Reps Hold
1 5 each 3 seconds h:m:s

STEP 3: LINEAR MOBILITY - (HIP)- * Press against the wall and reach the hips apart like you are trying to make the body as long as you can.

UMT
SL Balance Rotational Knee Driver
reps 10 each
Tempo controlled
Set Reps Tempo
1 10 each Controlled

STEP 4: MP MOBILITY -(Foot and Ankle) * Obviously there is some mobility occurring at the hip and spine also. This is a SUPER DRILL.

LAR UMT
Split Stance High Low Reach
reps 10 each
Tempo controlled
Dynamic Stretch for the hamstrings and Hip Flexor.
Set Reps Tempo
1 10 each Controlled

STEP 4: MULTIPLANAR MOBILITY (Hip)- * Exaggerate the rotation of the trunk and hips on the way down and up. Slow and rhythmical pace

UMT
Big Toe Corkscrew SL Rotational Reach
reps 10
Tempo controlled
Set Reps Tempo
1 10 Controlled

STEP 5: MP SMUR (Foot and Ankle) *Splay the toes and grab the ground with the big toe.

LMT
Runner’s Rotational Hinge Ball Knee Drive
reps 5 each
Tempo controlled
Set Reps Tempo
1 5 each Controlled

You can use a hockey stick to press into your leg
Step 5: MP SMUR (Hip)- *Press the MB into the knee and continue pressing as you stand into a single leg balance.

UMT
Big Toe Corkscrew Rotational Wall Ward Quick Release
reps 10 each
Tempo fast
Set Reps Tempo
1 10 each Fast

Use a hockey stick into the wall

Step 6. EXCITATION (Foot and Ankle) - Ward against the wall while grounding the foot hard. Release the wall quickly.

UMT
Close Chain Hip Internal Rotation Quick Release
reps 10
Tempo fast
Set Reps Tempo
1 10 Fast

Step 6. EXCITATION- (Hip) We may want to create a new one for this step- I have an idea that I might run by you. -

LLT LAR
Body Clapping – Groin/Stomach
time 30 seconds
Set Time
1 30 seconds h:m:s

Step 7: STIMULATION- Drive the Sympathetic NS by body clapping the adductors and hamstrings and hips

GAR LLT
ViPR PRO – Head Preposition, Squat
reps 10
Tempo controlled
Set Reps Tempo
1 10 Controlled
2 10 Fast
3 10 Explosive

Pre Position the hockey stick in the air

Step 7 STIMULATION (Hip) - More dynamic movement of the head to challenge the vestibular system- move the head and pre-position the head in tilt, rotation, extension and flexion... progress to "no-no" and "yes-yes" while performing the loaded squat

UMT
Eye Tracking Rotational Jump
reps 10
Tempo explosive
Set Reps Tempo
1 10 Explosive
2 10 Explosive

Step 7: STIMULATION: *Vestibular dynamic Full body and Occulomotor activation.