Pushing the AHL to the Next Level
Recently Sean Skahan, the Strength and Conditioning Coach of the Anaheim Ducks, wrote a great article about in-season training in the American Hockey League. He wrote about the differences between the NHL and AHL in terms of schedule, size of facility, equipment availability, program design and constant turnover of players.
In addition to his great article, this article elaborates on and is more specific about other factors that come into play with off- ice training, player psychology, and the advantages of having a strength coach for an American Hockey League team.
1. Progressive Development:
During the off-season, professional hockey players train to develop power, speed, and strength to prepare them selves for training camp and a long season ahead. During the in-season NHL players train to maintain durability and performance. However, an AHL player must train beyond maintenance, since the American Hockey League‘s main objective is to be a development system for their affiliate team. (AHL) players must improve their skills on and off the ice. Players must continue to improve power, strength, and speed on and off the ice. Players who are offered an opportunity in the NHL have to be physically prepared to play at a much higher level. The AHL athlete is constantly tested physically and psychologically. Even though (AHL) players train twice a week in season like their NHL counterparts, they must look in addition to make improvements in power and strength.
At the same time that they must endure eighty games, their workouts must be oriented both for maintenance and for improvement.
2. Team Structure and Preparation:
Players from the AHL are often called up to the NHL for an opportunity to play at a higher skill level. When this occurs, the dynamic of the AHL team changes. Players who were once on the 3rd and 4th line are now moved to 1st and 2nd line. Typically 3rd and 4th liners play fewer minutes than the first 2 lines. As a strength coach it is our job to make sure all players are ready to handle the increase of minutes.
To prepare players off-ice metabolic conditioning is implemented. Selected players perform post game metabolic complexes and/or interval sprints that are commonly used during the off-season. One example would be Tabata sprints (in a 2 work: 1 rest ratio), thus maintaining anaerobic and aerobic conditioning. The 3rd and 4th liners tend to have challenging interval sprints more frequently than other teammates who play more minutes. Playing time is calculated and taken into account so they may simulate game like play, increasing their strength and their cardiovascular strength and speed. Preparation for players' additional on-ice time becomes a huge part of the season.
3.Specifying Training Programs for Players:
When creating an in-season program for the team, there are some factors that a strength coach should take into account. One important factor is age. I separate players‘ programs on a team by chronological age and by games played in the league. The outline of each program follows the same template:
· 2 days a week/ possible 3rd day pre-hab
· Activation
· Mobility drills
· Warm up
· Power circuit (core/ explosive)
· Lift (5 - 6 exercises)
· Conditioning (varies)
Working under San Jose Sharks Strength and Conditioning Coach Mike Potenza, I have followed suit in organization of players‘ programs. If players have been in the league for 1-3 years I consider them my rookies because of a young training age. These players are the ones that I will push the most with explosive movements, bilateral/unilateral movements and metabolic conditioning with considerations of being healthy.
Next if players have played in the league for 4-6 years I assume they have played a considerable amount of games. These are my season players; their program slightly changes in terms of different explosive movements, less intense bilateral movement, and more rehab. Mobility patterns are implemented in the program. Metabolic/ interval conditioning varies with each player, considering minutes played per game.
The AHL rarely has many players who have been in the league for longer than 10 years. However there are the occasional few, so they are my veterans. Their workout may differ in terms of limited selection of explosive exercises, no heavy bilateral movements, with emphasis on unilateral movements one leg squats, slide board lunges, one leg Sldl. Their exercises concentrate more on hip/ankle mobility, shoulder/core stability, and any pre-hab drills that may have been assigned from the functional movement screen.
Michael Boyle owner of MBSC and Strength and Conditioning Coach of Boston University Hockey brings the same considerations into his off-season summer programming with his pro athletes. After learning these key points of training, veterans must shift to emphasize maintenance of health and strength.
4. Injury Reduction:
As the season progresses the recovery, training, and rehabilitation of players become difficult when there is a very busy schedule. Many times, teams will have 8 games in 11 days with practice in between games; this does not leave much time for substantial training. This becomes one of the hard times for a strength coach to maintain lifts throughout the season. A strength coach must take the time to prepare the players with the proper tools in the beginning of the season. Developing pre-hab and recovery programs geared to each player will make it easier for the player to stay healthy during long schedules. Incorporating the functional movement screen during training camp helps in the development of individual maintenance protocols consisting of mobility, stability, core strength, etc.
A program that is simple enough to follow each day whether at home or on the road can go a long way to staying healthy all season. Using foam rollers, stretching, cold and hot tubs, and post protein shakes are just some of the things protocols players should always utilize.
5. Psychology:
Sports psychology has become one of the many components for a strength coach to use in training athletes. At the AHL level, every day players are faced with the stress of succeeding at practice and games. When a player is sent up to the NHL, other players question their own skills and performance. “Why was I not called up?” “If I have a bad game will it affect my status?” “ Did I fulfill my role to the team?” A strength coach has to make sure that all players are treated equally and act as if all players have a chance to move on to the next level. A strength coach has to keep them motivated to get stronger and to be healthy, and to reassure the injured that they will recover to play at a high level. Being there to listen to an athlete can be more beneficial than always telling an athlete what to do. ??
6. Having a Strength Coach:
American Hockey League teams that have a strength coach have a huge advantage for a number of reasons. A coach will
· Provide Nutritional Support: Proper nutrition is essential for the player to become stronger, prevent illness, maintain lean body mass, uphold the substantial amount of energy throughout an 80 plus game season. The strength coach's job is to help young athletes transition their food habits through a long season and t0 develop a proper food schedule for off days, game days, practices, and post game. A coach must constantly remind each player to eat food containing high protein and carbohydrates with good fats. A coach should encourage post workout shakes to make sure they have a 3-1-ratio carbohydrate/protein intake. A coach should provide players with a shopping list of foods that will help their game play and not hinder them.
· Change Exercise Design: Exercise programs are never to be carved in stone when it comes to athletes. Many factors occur during a season, one being injuries. Strength coach availability for a player means modification if there is a lower body or upper body injury. A post-op rehabilitation program can become a huge asset to player progress back on the ice.
· Provide Testing during the Season: Teams may frequently test players during the season to make sure that there is a constant maintenance of strength. Recording body fat and body weight throughout the year insures that players stay at their required numbers, hence reinforcing proper nutrition.
· Adjust Training: Games are typically only played during the weekend, with the occasional mid week game. So teams may play an average of 4 games in 5 nights. As the season passes players go through wear and tear from so many back-to-back games. Recovery becomes an issue and off-ice training has to make adjustments. A coach fits in workouts in whenever it is beneficial to the team.
If American Hockey League teams utilize the expertise of the Strength Coach and Athletic Trainer for each player's constant development they will further prepare their players to be successful at the NHL level.
Jaime Rodriguez B.S. CSCS
Mike Boyles Strength & Conditioning Trainer
Head Strength & Conditioning Coach
AHL Worcester Sharks
