I asked my High School team to give the Coaching Staff 2 goals this season-
1) 2 Hockey Goals
&
2) 2 Academic Goals
Some of the answers have been very interesting...
According to LiveStrong,
A
goal is a specific plan of action geared toward obtaining a desired result.
Clear, concise goals precede all professional and personal measures of success.
In beginning any particular journey, one must know of the direction in which he
is heading. People with goals move forward with directed focus, while
maintaining the capacity to adjust to unexpected challenges. Doing this, they
perform in a way that inspires a sense of balance, purpose and overall
well-being in themselves and others.
I've always expressed to my athletes to indentify QUANTIFIABLE GOALS.
Thesaurus Legend:SynonymsRelated WordsAntonyms
Adj.
1.
quantifiable - capable of being quantified
quantitative - expressible as a
quantity or relating to or susceptible of measurement; "export wheat without
quantitative limitations"; "quantitative analysis determines the amounts and
proportions of the chemical constituents of a substance or mixture"
“Twenty years from now you will be more disappointed by the things you didn’t do than by the ones you did. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover.” – Mark Twain
Thursday 12/27/2012
8:30am Check In
9am - 10:30am On- Ice Power & Transitional Skating Training
10:55- 11:30am Video Skating Analysis
11:35- 11:55am Hockey Card Trivia
12pm Check Out
Friday 12/28/2012
8:30am Check In
9am- 10:30am On- Ice Puck Skills Training
10:55- 11:20am Off- Ice Stickhandling Session
11:25- 11:55am Wrap Up Pizza Party
12pm Check Out
Not every season is going to start off with immediate success. Winning is difficult to do, but some seasons it can seem even more so.
Winning and success starts with the mind. Overcoming struggle and adversity requires a mental approach with principles that you can apply in everyday life. Here are some starting points...
1)
Positive Thinking
If you believe that you will fail or think self-defeating thoughts, you are less likely to be successful. Thinking positive thoughts improves mood and increases motivation, making you more likely to reach your goals. If you want to overcome an obstacle, whether it is completing a difficult project at work or winning a football game, telling yourself that you can do it increases your chances of success because thinking becomes solution-focused rather than problem-focused. When a situation is so challenging it is difficult to think positively, remind yourself of times you overcame obstacles in the past. Turn worry into a positive by transforming anxious thoughts into positive or solution-focused thoughts.
2)
Visualization
Picture yourself succeeding. Whatever the challenge is, visualize yourself overcoming that challenge. The more you practice visualization, the more real and more possible the image becomes. Explore weaknesses. Visualize these weaknesses disappearing and strengths taking their place. For example, if fear of failure is a weakness, visualize yourself feeling confident and strong. Picture yourself succeeding at whatever is challenging you. If this is difficult, visualize someone you admire who has these strengths and try to imagine yourself as this person.
Team building activities are important during winning and losing seasons, and can transform even the most selfish collection of athletes into a more cohesive unit. Here are some examples of "Team Building" exercises-
1) DIAGRAMS - DESCRIPTION:
This exercise emphasizes problem-solving via different methods of communication.
Teens work in pairs, with one person guiding the other in an attempt to make a simple
drawing. The pairs try to accomplish the goal in three different ways; twice with a limitation on how they communicate, and finally with as much back-and-forth
conversation as necessary.
2) THE PARTY
- DESCRIPTION: Teens write their strengths on small slips of paper, put them into balloons, and blow
up the balloons. One by one the balloons are popped to reveal what each person brings to
the party. As the group learns about the unique talents each person has to offer, the
information is transferred onto a large white banner so people can see all of their
strengths together.
The Party is a fun, low-risk icebreaker that helps set the tone for positive team
dynamics. It's also a good activity to use if a group has been working together for some
time and needs a refresher on what people can contribute and how the group can work
well together. The simplicity of this activity allows it to be used with a wide range of
ages, from older to younger teens, and it's fun for teen mentors to use when working with
younger groups.
3) 5 TRAITS - DESCRIPTION:
Assemble the group in a circle and have each person write 5 specific (the same ideas for everyone) traits about themselves on a note card. Do not write your name on the note card. Mix up the cards and pass them out again. Have each person read off the traits on the notecard then guess who the traits describe. It's simple, easy and with 5 fun traits can make for a unique way for the team to find out details about one another.
* Provide Life Stories and Real- Life Examples Use video's to make an impact on your team, by providing real- life examples and real- world people who have overcome similar obstacles.
Good examples of stories-
1) Gregory Gadsen and the NY Giants
2) Story of the 2004 Boston Red Sox
3) Story of Abraham Lincoln
4) January 3, 1993 "The Comeback" Buffalo Bills vs. Houston Oilers
* A personal favorite of mine is the story of Terry Fox... Enjoy.
Ryan Miller, Buffalo Sabres (and 2010 Team USA) hockey goalie
"I try to hydrate and have a recovery shake that get some calories back into my body immediately following a game. Lately [my post-game meal] has been a sushi appetizer and chicken with some rice or potatoes at a friend's restaurant."
1) Whole Grain Cereal: You may have heard that you should eat carbs before a workout, which is true, but you should also consume them after as well. Carbohydrates can help your body fight the fatigue that it feels after a workout by restoring your glycogen stores. When you exercise, you are using up all of your glycogen stores (or energy stores.) It's really important to replenish them after a workout so that you do not experience that sleepy feeling. Any carbohydrate snack will do but whole grains are always the best choice. 2) Cherries: Cherries are kind of like a magical fruit. They have many anti-inflammatory properties, which are really important for relieving muscle soreness. The antioxidant that gives cherries this healing ability is called anthocyanins. Many athletes consume tart cherry juice prior to workouts for this reason. Instead of popping that ibuprofen or Advil, reach for some nice, fresh cherries or cherry juice instead. 3) Nuts: Walnuts, almonds, brazil nuts -- whatever kind of nuts you want. All kinds of nuts are very high in Vitamin E. This vitamin has muscle strengthening powers which will ultimately help to fight muscle soreness. Once you begin to get stronger, you will notice that you are not as sore as you were when you first began training. When you have been training for a while, your muscles are stronger and you don’t tear the muscle as much as you did in the beginning. Less tears equals less soreness. Vitamin E also helps repair the damage that was done to the muscle tissue. Eat foods high in Vitamin E, like nuts, to help build that muscle strength…and keep training. 4) Berries: Berries such as strawberries, blueberries, blackberries and raspberries all contain antioxidants called polyphenols. These antioxidants are what protect your cells against damage. Aside from their ability to reduce muscle pain, they also help protect against all the other damages that can be done to our cells that can cause cancer. Generally, the darker the berry, the more antioxidants it contains so try to eat dark berries such as blackberries and blueberries. They are a healthy and delicious snack. You can even throw them into your protein shake for an added bonus. 5) Salmon: Fish in general is loaded with protein and a ton of essential fatty acids. Fatty acids help to reduce inflammation which in turn fights muscle soreness. Not a fan of fish? Take a fish oil supplement. 6) Eggs: Particularly egg yolks. Ignore the cholesterol factor. Eggs are high in protein and Vitamin D. Both of these two things help fight muscle soreness and aid in muscle growth. Vitamin D has become one of the biggest deficiencies in the American diet. It is really important to consume foods high in this vitamin, especially to help reduce muscle pain. Many people tend to get rid of the yolk of the egg because of the added cholesterol and calories but those calories in the yolk are all really good calories. They provide vitamin D and protein. Eat the whole egg. If you do have high cholesterol, try to limit yourself to a couple whole eggs a week and consume Vitamin D fortified low fat milk. Overview: All of these foods are high in many nutrients and vitamins that your body needs on a daily basis in order to sustain life. They all have the ability to reduce muscle soreness and inflammation so it's important to include them in your diet. Now, they aren't really "super" foods. If you have sore muscles and eat some eggs, you aren't going to automatically feel better but they will aid in the healing process. Aside from getting the right nutrients, it's important to allow yourself some rest. Taking one to two days a week off heavy training will be very beneficial for body. If you are an exercise freak and need to get to the gym, take it easy. Do some light cardio or lift lighter. You really only experience soreness when you push yourself to your limits.
1) Water 2) Chocolate Milk...
Sports nutritionists are touting chocolate milk as the ultimate post-workout beverage.
When it comes to refueling after a long game or tough workout, low-fat chocolate milk has an ideal amount of nutrients: 26 grams of carbohydrates and eight grams of protein. The carb-to-protein ratio of 3.25:1 is perfect for replenishing energy (glycogen) and providing muscles with the amino acids they need to rebuild and grow. http://www.stack.com/2012/04/17/is-chocolate-milk-the-best-post-workout-drink-for-athletes/
Apolo Ohno: Olympic speed-skater
"I have many post-race meals but one of them is Coconut Chicken Curry with Washington fingerling potatoes. It's the perfect match for a long day of training or racing where I need to fuel my body with the right proteins, carbohydrates, and vegetables to boot. I make it in a slow cooker.
Thanks to all the clinic attendees, private and small group training students and the parents who make it possible... the response and attendance for all Scoring Concepts sessions has been outstanding so far and I look forward to growing and expanding!
8 Clinics are booked for the 2012-2013 season, all focusing on specific skills.
Fall/ Winter Clinic/ Camp Dates-
August 21- "Pre-Season Power Workshop" at Plymouth State University 6:15-7:45pm
* 90 Minutes of pre-season training with an emphasis on powerskating and puck possession in an uptempo and fast-paced atmosphere.
Monday, October 8, 2012- "Columbus Day Sniper Skills Workshop" 9-10:30am at Laconia Ice Arena
* Learn deep details of goal scoring. 90 minutes of offensive zone tactics that will give players a better understanding of shot selection/ shot placement, 1 on 1 sniper moves and angles. Guaranteed to elevate your Hockey IQ!
Saturday, October 13, 2012- "Forward/ Defenseman Skills Workshop" 9:00am – 10:30am at New England College Henniker, NH
* Position specific training. Combined with uptempo skill instruction, forwards will gain a better understanding of zone entry and puck protection. Defenseman will drill into angles, footwork , and partner skills.
Monday, November 12, 2012- "Explosive Speed Clinic" 12-2pm at Plymouth State University
* 2 Hours of quick starts, jumps, and off balance training that will give players a greater understanding of stride power and efficiency. All the drill work applied in a competitive atmosphere!
Monday, January, 21, 2013 9-10:30am "MLK Day Forward/ Defenseman Skills Clinic" at Laconia Ice Arena
* Position specific training. Combined with uptempo skill instruction, forwards will gain a better understanding of zone entry and puck protection. Defenseman will drill into angles, footwork , and partner skills.
Monday, February 18, 2013 12-2pm "Speed, Edge Control and Out of Comfort Zone Training" at New England College Henniker, NH
* 2 Hours off edge work and out of comfort zone training. 1- legged power work. Maximize your stride and protect the puck in all situations and at all speeds!
Private and Small Group Training has been booking up at the Laconia Ice Arena and recieved great feedback!
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-
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.
* 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
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
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