Traits of Good Forecheckers

Establishing a good forecheck and becoming a good forechecker, can dramatically improve your teams win/loss record.

Traits of a Good Forechecker-
1) Players keep their feet active, and stop on destinations (checks or pucks).
2) Players understand their forechecking system and can read and reacte to their specific role within that system.
3) Players understand their place on the ice isn't necessarily where the puck is, but where the puck is going to be, and where they are on the ice in relation to the opposing players.
4) Players make themselves occupy more space than their size dictates by taking good angles to the play and keeping active sticks.
5) Players play on the defensive side of the puck, communicate and support their teams to create narrow windows and force turnovers.

Bleacher Report Ranked the 20 best forechecking forwards in the NHL-
http://bleacherreport.com/articles/533428-nhl-power-rankings-20-best-forechecking-forwards-in-the-nhl
20. Patrick Marleau
19. Shane Doan
18. Brendan Morrow
17. Rene Bourque
16. Jordan Staal
15. Dustin Brown
14. Ryan Malone
13. Curtis Glencross
12. Rick Nash
11. Chris Stewart
10. Corey Perry
9. Mike Richards
8. Henrik Sedin
7. Jonathan Toews
6. Henrik Zetterberg
5. Cal Clutterbuck
4. Alex Ovechkin
3. Milan Lucic
2. Pavel Datsyuk
1. Sidney Crosby

Personally, I'd have to throw in two NJ Devils as well- Adam Henrique and Patrik Elias and a former Devil Zach Parise

All these players are used in penalty kill situations, and have tremendous Hockey IQ's, and work ethics.

Keith Acton, one of the best forecheckers and most underrated penalty killers in the history of the NHL, has this great video-

Training Program Recommended to a Friend

Todd-  Here are some ideas. The following exercises are what I think are the best/ most hockey specific weight training exercise you can do. The best way to do these would be to mix up 2 lower/ 2 Core/ 3 Upper body exercises each day and then the next day to the other 2 lower/ 2 core/ 3 upper. 4 Days a week would be best.

LOWER BODY

Sumo Squats - 3 x 10-12 reps
Hamstring Curls - 3 x 10-12 reps

Jump Squats- 3 x 10-12 reps (low weight to start)
Lunges - 3 x 10-12 reps

UPPER BODY

Bench Press - 3 x 10-12
Chin-Ups - 3 x 10-12
Close-Grip Bench Press - 3 x 10-12
Seated Row - 3 x 10-12
Hammer Curls - 3 x 10-12

Standing Flyes- 3 x 10-12 reps

CORE

Wood Choppers- 2 x 15 reps

Planks- 3 sets 30 second hold to start with increasing time

Sit ups & Leg lifts- 2 sets each to failure

http://www.bodybuilding.com/fun/eteam34.htm

* What you should be eating- (I highlighted the supplements you could buy online or at your local GNC, nothing is illegal).

Nutritional intake is dependent on their current status:

- If an athlete needs to lose weight they will require less calories than an athlete that is trying gain weight

- Increased caloric demand would provided by increased protein (~1-2g/kg of body weight) and carbohydrate (which would be consumed in and around their training)

- Eat every 2-3 hours

- Each meal must include lean protein

- Each meal should include vegetables

- 25-35% Calories from fat (unsaturated and saturated)

- eat mostly whole foods

- 90% rule….eat clean 90% of your meals, 10% can be anything

- Pre-workout nutrition (may include): Gatorade, whey protein, BCAAs, HMB, creatine, beta-alanine

Post-workout nutrition (may include);

Gatorade, whey protein, L-Glutamine, BCAAs, creatine, beta-alanine

http://thehockeywriters.com/training-day-what-nhl-players-do-in-the-off-season/

* Cardio Training-

With 5 weeks till training camp, I think you should approach it this way-

* On-Ice skating is recreational and would be a bonus, you still need cardio work off ice

* Cardio 3 days a week on either off-Days from your strength training or on split workout days (cardio in morning/ gym at night)

1) Sprint/ Power/ Agility Training- Plyometric series combined with sprint intervals (5 sprints of 10 yards, 4 sprints of 20 yards, 2 sprints of 50 yards, 1 sprint of 100 yards)

2) Cardio/ Strength Training- Stairs or Hills

3) Long Distance/ Recovery Training- Long Bike Ride (5+ miles/ 35+ minutes)

Check out the blog on my website occassionally for other ideas.- www.scoringconcepts.com

What we face may look insurmountable. But I learned something from all those years of training and competing. I learned something from all those sets and reps when I didn't think I could lift another ounce of weight. What I learned is that we are always stronger than we know.
Arnold Schwarzenegger

Read more at http://www.brainyquote.com/quotes/keywords/training.html#O0Um028iHJeeSo0c.99

Good luck buddy on a GREAT YEAR!

Andy