GDI ledarutbildning

ldersanpassat fystrning
Ungdom och junior

 End of
puberty
Power
Anaerobic
training
Specializatio
n
Individual
training

18-20 Years

16-17 Years

Start
puberty:
Physiologica
l growth
Building a
solid
physiologica
l base:
Conditionin
g, strength,
technique

Puberty
Building
muscles
Conditioning
Technique

Seniors

Adult
Individualize
d training to
each
players
special
needs.

+20 Years

Juniors

13-15 Years

Children
play
Learn that
exercise is
FUN!

Pre puberty
Golden age
for
Coordinatio
n and
motoric
skills

10-12 Years

< 10 Years

Youth

Youth

Juniors

Seniors

Adult
Individualize
d training to
each
players
special
needs.

+20 Years

End of
puberty
Power
Anaerobic
training
Specializatio
n
Individual
training

18-20 Years

Puberty
Building
muscles
Conditioning
Technique

16-17 Years

Start
puberty:
Physiologica
l growth
Building a
solid
physiologica
l base:
Conditionin
g, strength,
technique

13-15 Years

Children
play
Learn that
exercise is
FUN!

Pre puberty
Golden age
for
Coordinatio
n and
motoric
skills

10-12 Years

< 10 Years

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Ch

Deliberate play and

Deliberate practice

Neural components

Activating muscles at the

right time.

Synchronizing motor units

Increased frequency of
signals to the motor unit

Increased strength:
Increased frequency of
signals
Increased motor units

Neural stimulated training

Gross motor skills (Coordination of body segments=

Basics: separate arms and legs movements (walking, basic skating skills, jumping jacks, lunges with arms)

Advanced: whole body (summersaults, rotations, advanced skating technique)

Fine motor skills (Coordination of small/exact movements eyes, fingers)

Eye-hand coordination processing the visual input into reacting, catching, grasping with the hand
Balance

learning to activate small stabilizing muscles.

Reflexes reactions to stimulus

A quick involuntary response to a stimulus (visual, sound, muscles tendons)

Alertness the state of active attention by high sensory awareness

Perceive and react

Constant stimulate progression (complexity and speed)

Do NOT train to perfection before fully grown

Examples of complex training for children

<10 years - children

The children need to learn that exercise is fun

It will help them in how they view physical training in the future.

Children do not (mentally or physically) respond to hard boring exercise or

punishment, they need variety and competitive exercise.

Build the off-ice sessions as:

Competitive (dont have to keep score): different type of ball games in a

small restricted area (fast turns, high intensity)

Full body exercises that stimulate coordination (somersaults, jumping jacks)

High intensity intervals (running in the woods, relay, agility, quick feet)

A lot of variations

Technical skills (not to perfections)

Many different sports/movement patterns

Diskussion lder u10

Vilka typer av deliberate play skulle utveckla unga
mlvakter (U10)?
Vilke typer av utlrningsstrategier anvnder ni p U10
mlvakter?

10-12 years the golden age

Pre puberty is the most important age of making neural connections

Coordination

Dynamic movements with progression (in speed and complexity)

Do not practice movements to perfections, practice a broad varsity of movements.

Different sports

Strength

Primary dynamic own body movements

Solid ground, no measurable muscle gain

Conditioning

Short high intensity (with anaerobic character)

Learning how to run (ankles)

Flexibility

Important to implement both dynamic and static flexibility every practice because of the
growth level during this period.

Diskussion 10-12 ringar

Hur fortstter vi stimulera deliberate play hos 10-12
ringar?
Vilket fokus ska vi ha I mlvaktstrningen p is och
untanfr isen fr 10-12 ringar?

13-15 years start puberty

Players start to specialize more towards hockey

Technique training on/off ice

Learning to train

Girls and boys start to differ physiologically

Strength

Learning Olympic lifting (technique, gradually increase weight as the technique improves)

Complex exercises that stimulates the whole body.

Core training (inner/stabilizing core, learn how to activate the right muscles, implicate in dynamic
exercises)

Conditioning

Aerobic exercise that stimulates

Peripheral (muscle) endurance (ex. 10/10s, inclined 10/20s, 20/20s, 70/20s, shuttle run. 6-10 set, 3
min rest btw set)
Central (heart/lunges) endurance (ex. 2/1min, 4/2min, distance running in intervals ex 2 km, 2-6
sets, 5 min rest btw set)

Flexibility

Dynamic as a part of every warm up

Static stretching (5-30sec) as a part of every cool down

Diskussion 13-15 ringar

Mnga lag brjar nu ka serisiteten och pressen, hur
stimulerar vi deliberate play hos 13-15 ringar?
Hur ska vi inrikta deliberate practice I
mlvaktstrningen I denna lder?
Hur ska vi inrikta fystrningen fr mlvakterna I denna
lder?

16-17 junior
First junior years

Learning how to be an elite athlete, taking responsible for every choice

Learning how to train as an elite athlete (higher amount of training)

Technique training specifics/details

Big difference physiological between genders

Strength

Hypertrophy (building muscles): high level of hormones (especially boys) during the puberty easier to
build muscles
Starting the strength periodization

Aerobic training

This age is the best period for increasing/building the base of aerobic capacity

Both muscle endurance and central endurance (last slide)

Anaerobic training (sport specific skating)

Speed: up to 10 sec, rest 6-10x

Production: 20-40 sec, rest 2-3x

Endurance: 30-60 sec, rest 2x

Flexibility (see last slide)

18-20 years late junior/senior

The end of puberty

Individuality (extra programs for weak points, 1RM accommodated weights)

Specialty (hockey/position specific exercises)

Crucial to have prepared for this kind of training the past junior years to maximize training
effect.

Last years of bonus effect of training

Strength:

Periodization for maximal power (often a linear periodization during off-season)

Endurance (see last slide)

Muscular and central endurance

Anaerobic training (see last slide)

Position specific training on ice (defense, forward, goalie)

Flexibility

Dynamic and static (see last slide)

Diskussion 16-20 ringar

Hur ska vi inrikta deliberate practice I
mlvaktstrningen I denna lder?
Hur ska vi inrikta fystrningen fr mlvakterna I denna
lder? Ska vi kra specifik mlvaktsfys?

Remember!
Every child develops at different rates (physiological and
psychological)
Create a stimulating environment
Positive feed-back

Direct (within 2 seconds)

Specific

You have a team of 20 players (see every player)

You can have a high physical status without being a good

hockey player, but you cant be a great hockey player without
a high physical status.

Further readings
Physical training

Further readings
Talent:

Thank you for your attention

Nanna Holm Glaas