ANNUAL COACHING PLAN

Emilija Martic
Jordan Mackenzie
SPSC 4199
Teacher: Gordon Sturrock
October 16, 2016

16
Yale Hockey Academy

Contextual Description
The team we will be working with for our off-season plan is from the Yale Hockey Academy
Midget team or u18 team. Upon agreement and commitment the entire team, 17 players have
chosen to participate in dryland training over the off-season. Before the off-season begins the
coaches informed all players about the off-season plan near the end of their season. The team is
all males and ages range from 15-17. Skill level abilities may vary within the group. We have not
personally worked with the team before but we went to a few practices and games to better
evaluate the current fitness levels of the team.

Team/Sport Analysis
Physical and Motor Abilities

Athletic abilities required for hockey are skating, passing, shooting and checking
throughout a game that include speed, speed-endurance, aerobic strength, speed strength,
strength endurance, flexibility, coordination, and balance. The athletic and motor abilities
required for playing hockey require moderate to very high training, refer to Table 1. During the
off-season, the following guidelines will be implemented to improve the athletic and motor
abilities of hockey players.

16
Yale Hockey Academy

Athletic Abilities and Motor Abilities for Ice Hockey

Speed
Speed-Endurance
Aerobic Strength
Speed Strength
Strength Endurance
Flexibility
Coordination
Balance

High
Moderate
Moderate
High
Moderate
Moderate
Very High
High to Very High

Table 1

Due to previous experience and training, individuals will experience different levels of
current technical skills. All athletes will be given effective opportunity that provides a
challenging environment in order to see improvement in all aspects of athletic abilities. By doing
so this will increase skill level to effectively improve their overall performance during a hockey
game. Dry land training will consist of the following training: interval, plyometric, continuous,
resistance, circuit, flexibility, agility, balance and coordination. The combination of such training
will develop a well-rounded athlete.

Energy Systems
Ice hockey is described as being high intensity with sporadic skating consisting of rapid
changes in direction, speed and duration. During a 60 minute game, players shift range from 3090 seconds accounting for approximately 20 minutes of total play time. The remaining time
consists of 4-5 minute recovery on the bench between shifts. The intensity and duration of a shift
will determine the contribution on which energy system is dominate. Hockey players tend to use
all three energy systems: ATP-CP (anaerobic alactic), anaerobic (anaerobic lactic), and Aerobic.

16
Yale Hockey Academy

The development of muscle strength, power and anaerobic endurance are required for the high
intensity bursts during a shift. In contrast, the duration of the entire game requires a good aerobic
system by being able to recover quickly after each shift.
The ATP-PC (anaerobic alactic) system does not require oxygen in the reactions that
produce energy at the cellular level [and] lactic acid is not produced in muscle fibres (NCCP:
Developing Athletic Abilities). This energy system is the first to be used by our bodies and
involves the use of phosphocreatine PC and replenished quickly during recovery to resynthesize ATP production. (Plowman & Smith, 2014) The ATP-PC system predominates in
[maximum intense efforts in] activities lasting 10 seconds or less . . . and becomes a smaller
portion of the total energy supply as duration gets longer (book pg. 58). The importance of this
energy system is to stimulate a high intensity energy required initially for skating, passing,
shooting and checking.

After 10 seconds, the body will then shift energy systems into the anaerobic lactic
system. The anaerobic system does not require oxygen in the reactions that produce energy at
the cellular level [and] lactic acid is produced in muscle fibres [by breaking] down glucose and
glycogen (NCCP: Developing Athletic Abilities). The anaerobic system predominates in
supplying energy for exercise lasting between 1 and 2 minutes (Plowman & Smith, 2014). This
system is very short because the buildup of lactic acid occurs and athletes encounter their lactic
acid threshold and begin to switch energy systems. The importance of this energy system is to
simulate the demand required for high intensity shifts during a hockey game. Hockey players
should be able to give the same energy output in their first shift when compared to their last shift.

16
Yale Hockey Academy

At approximately 2 minutes the energy systems switches predominantly into the aerobic
system. The aerobic system involves oxygen in the reactions that produce energy at the cellular
level [as] the body break down muscle glycogen, glucose from the bloodstream, fat . . . and small
amounts of amino acids (NCCP: Developing Athletic Abilities). The body is able to produce
energy at a slower rate than the anaerobic systems but can do so over a long time (NCCP:
Developing Athletic Abilities). The importance of this energy system is to sustain the required
amount of energy required from start to finish of the game. Hockey players need to be able to
sustain approximately the same energy output at the begging of the game to the end of the game.

Mental skills
At the start of our off-season we will introduce team building exercise to create a positive
atmosphere where all athletes can become comfortable and confident with all team members.
This will allow individuals to get out of their comfort zone immediately so it does not interfere
with training.
During the general prep phase players will be introduced to the concept of goal setting
and be taught ways in which they can develop individual goals that will guide their training
throughout the offseason. All goal setting will be done individually to determine what each
player expects to accomplish by the end of the 24 week off-season. Athletes goals will vary
between each player and we encourage them to set both personal and physical goals. In addition,
the team will agree together to develop team goals and come to understanding on how to
accomplish these goals. These goals will be written down and handed into the coach to be
revisited at the beginning of every Mesocycle and at the end of the program. During the first

16
Yale Hockey Academy

revisit at the beginning of the basic strength phase players will meet with the coach to discuss the
goals and determine if they are meeting their goals, adjustments will be made based on if they
are meeting their goals or not. The same will be done in a group setting to discuss the teams
goals. In addition to goal setting we will introduce every athlete to imagery, relaxation and
positive self-talk.
Imagery allows individuals to visualize themselves executing a skill from start to finish
with perfect form to accomplish the task. This allows the individuals to gain confidence and
motivation to replicate the skill in a positive outcome. By doing so it is more likely that an
individual will go through the correct sequence of actions to achieve the desired outcome.
Players are encouraged to use imagery pre, during and post training sessions. Imagery also
allows players to correlate positive feelings with performance outcomes to repeat successful
outcomes.
Relaxation will be important to the athletes ability to recover between training sessions.
Athletes will learn techniques they can use to wind down their parasympathetic nervous system
at the end of training sessions as well as during the season after the game. Recovery is one of the
most important factors in training and teaching athletes how to wind down properly we be
beneficial to their overall development.
Positive self-talk with the addition of thought stopping will increase players confidence
required to have successful and positive outcomes. Players must become aware of negative
thoughts . . . [and] recognize their existence [in order] to stopping and replacing them with
positive thoughts. (NCCP: Basic Mental Skills). Negative thoughts are distracters that decrease
the ability to concentrate and to focus on important environmental cues (NCCP: Basic Mental
Skills). When players begin to use positive self-talk we can firmly say that it will improve the

16
Yale Hockey Academy

overall performance for that individual. When players begin to sense the feelings and actions
that accompany these thoughts they can immediately think, stop, and replace negative thoughts
with more appropriate ones. They should then begin to sense the feelings and actions
accompanying these new thoughts (NCCP: Basic Mental Skills). For example, if a player is
struggling and becomes frustrated during the execution of an exercise they must be able to stop
the negative feeling and replace it with a positive one. If they continue to be frustrated they will
not be able to accomplish the task at hand and potentially lead to an overall bad training session.
Players are encouraged to use self-talk pre, intra and post training sessions.

Technical Skills
During training session athletes can expect to see improvements in many technical skills
that will directly translate to tactical on ice ability. Balance, Posture, Mobility, Stability will help
aid in efficient skating mechanics which require a deep and long stride and edge control. Gaining
strength and power will transfer to on ice explosive speed, deceleration and acceleration, first
step quickness, change of speed, top-end speed. Developing agility and special awareness will
aid in multi-directional movement skills, reactivity and quick changes of direction. Learning how
to properly develop force and knowing how to impart that force into the ice will translate
skating, shooting and hitting. Players will develop core strength and rotary power for shooting
and puck protection. The focus on energy system development will ensure an athlete can
compete each shift at maximal effort without showing signs of fatigue for the duration of games
and practices.

16
Yale Hockey Academy

Goals: Performance and Outcome Based

Goals of the program are to deliver individualized sport specific programs to improve the overall
athleticism of each athlete. Players will be assessed to determine their starting point within the
program. Athletes can expect to gain size, strength, flexibility, power, speed and endurance.
Players will learn mental skill techniques that they can use throughout their seasons once the
summer program is over. Everything the athlete is taught and learns throughout the program can
be directly transferred into the season.

Training Phases
Our training phase consists of a 24 week off-season plan from April to September with 4 de load
weeks, one after each mesocycle. The intensity will increase every 3 to 4 weeks, starting with a
low volume, frequency and intensity cycle, progressively building throughout each phase until
the final phase which will be the highest intensity.
General Preparation: Weeks 1-3
Increase cardiovascular fitness and endurance.
Strength training 50-60% of 1RM
20 minutes week 1, increase to 40 minutes week 3.
Hypotrophy: Weeks 4-8
The main goals of the hypertrophy phase include: an increase in the cross sectional area of
muscle and an increase in the storage capacity of energy (glycogen). Size changes occur in both

16
Yale Hockey Academy

the fast twitch and slow twitch muscle fibers. During this phase intensity will be low and
volume will be high. Players will be lifting around 70-80% of their one rep max for higher reps
schemes than other phases. We will also be focusing on aerobic conditioning sporadically
throughout this phase.
De load week 9: Relaxation, flexibility and recovery, as well as some aerobic work.
Basic Strength: Weeks 10-13
During this phase players will be introduced to the concept of strength and the requirements to
build it. Athletes will be lifting in the 75-85% of 1RM. In the phase volume will decrease slightly
from the hypertrophy phase but intensity will increase.
De load Week 14: Relaxation, recovery and flexibility.
Weeks 15-18
This phase is called Strength 2. This is where athletes work on maximal strength and the
introduction of power. Players will work around 90-95% of 1RM max.
De load Week 19: Relaxation, recovery and flexibility.
Power Endurance: Weeks 16-18
Focus in this phase will be speed, power, and repeated acceleration. During lifts athletes will be
lifting around 50-60% of 1rm but the focus will be on moving as fast as possible. Speed work
will be done at max speed with little rest and repeated bouts.

16
Yale Hockey Academy

Daily Plan
MONDAY
WARM UP MOBILITY
Metabolic Assault bike
Roller-piriformis
Mobility shoulder band back
pack
Mobility squat series
Mobility 3D lunges
Mobility band hip traction
PREHAB
Mobility-hip 90/90 hip lift
with hemi bridge
Mobility-hip R side lying L
adduction pull back
LIFT
1.Lift-Jump squat
2a.Strength-Front squat
2b.Lift-Med ball rotation
chest toss
3a.Strength-Val slide lateral
squat
3b.Lift-single arm cable row

Sets
1
1
1

Reps
1
10
5

1
1
1

5
3
5

5
5/6/8
5/6/8

5
4/3/2
6/
side
8-10

Fast; Rest 90 seconds

Rest 2; pair with next exercise

Rest 45 seconds; pair with next exercise

4a.Lift-Ring push ups

4/4/3

4b.Core-wheel roll out

METABOLIC
Metabolic-Assault bike

4/4/3

1012
1012
8-10

minute

Rest 2 between reps; fast as you can.

Sets
1
1
1
1

Reps
1
10
10
1

Unit
mile
rolls
rolls
minute

Notes
Warm up

4/4/3
4/4/3

Unit
mile
rolls

Notes
Warm up

Rest 15 seconds; pair with next exercise

Rest 15 seconds; pair with next exercise

Rest 45 seconds.

TUESDAY
WARM UP MOBILITY
Metabolic Assault bike
Roller-calf
Roller-quads
Activation-tennis ball foot
roll
Mobility spider man
progression
Wall series
PREHAB
Mobility-thoracic side lying
open books
Stretch-hip-bretzel
CORE

Hold each for 3 breaths

16
Yale Hockey Academy
Core-Chest Pallof
Strength-MB overhead slams
METABOLIC
1a.Metabolic-sled push

3
3

10
15

Pair with next exercise

Rest 30 sec

7/8/9

1b.Lift-suitcase walk

20 metres; 2x body weight; pair with next

exercise
20 metres each side; heavy; rest 60
seconds

WEDNESDAY
WARM UP MOBILITY
Metabolic Assault bike
Roller-piriformis
Roller - calf
Activation-tennis ball foot
roll
Activation-seated wall raise
up
Stretch-hip-couch stretch
Mobility 3D lunges
Dynamic movement-bar
warm up
PREHAB
Mobility-shoulder band
traction-position 1
Mobility-shoulder band
traction-position 2
Mobility-shoulder band
traction-position 3
Mobility-shoulder band
traction-position 4
Mobility-shoulder supine
Egyptian press
LIFT
1a.Lift-power clean

Sets
1
1
1
1

Reps
1
10
10
1

10

1
1
3

3
3
10

Hold 20 seconds each

Hold for 3 slow breaths

Hold for 3 slow breaths

Hold for 3 slow breaths

Hold for 3 slow breaths

1b.Plyometrics-Seated box
jump
2a.Strength-Trap bar deadlift
2b.Strength-MB slam on
slide board
3a.Lift-Neutral grip chin up

Slow; Rest 45 seconds; pair with next

exercise
Rest 90 seconds.

4/5/6
4

6/5/3
6

Slow; rest 45 seconds; stiff trunk

Slow; rest 2; pair with next exercise

6/5/4/3

2d.Lift-half kneel rock singer

METABOLIC
Metabolic-Assault bike

8-10

Slow; Rest 60 seconds; pair with next

exercise; add weight
Slow; Rest 90 seconds.

3 miles; fast as you can. Record time.

THURSDAY

Unit
mile
rolls
rolls
minute

Notes
Warm up

16
Yale Hockey Academy
WARM UP MOBILITY
Roller-IT band
Roller-piriformis
Roller-quads
Roller-TFL
Roller-calf
Activation-tennis ball foot
roll
Metabolic Assault bike
Mobility-leg swings
Mobility-surfer squats
Mobility-ankle dorsiflexion
pulses with dowel
Mobility-ankle dorsiflexion
with band
Lean fall runs
Lean fall runs resisted 1
Mobility-3D lunges
CORE
1a.Core-Eldoa-double leg
1b.Core-Eldoa-single leg
1c.Core-Turkish get up full
METABOLIC
Metabolic-get up and go
accelerations
*Pro agility
Metabolic-tempo runs
Metabolic-Assault bike

Sets
1
1
1
1
1
1

Reps
10
10
10
10
10
1

Unit
rolls
rolls
rolls
rolls
Rolls
Minute

Notes

1
1
1
2

1
10
6
10

mile

Warm up
Forwards, backwards, sideways

10

3
3
1

3
3
3

3
3
3

12
12
6

Pair with next exercise

Pair with next exercise

40 metres; build to 80% speed; rest 90 sec

6
2/3/4
1

1
1
3

Rest 90 sec
400 metres; 75 sec pace; rest 4
7-8 tempo

miles

FRIDAY
WARM UP MOBILITY
Dynamic movement-butt
kicks
Dynamic movement-carioca
Dynamic movement-high
knee run
Dynamic movement-high
knee walk
Dynamic movementspiderman
Dynamic movement-straight
leg walk
Dynamic movement-lateral
squat
Dynamic movement-lunge
backwards and reach

Sets
1

Reps
10

1
1

10
10

10

10

10

10

10

Unit

Notes

16
Yale Hockey Academy
Dynamic movement-quad to
reach
Dynamic movement-high
knee skip
Dynamic movement-x-over
skips
Mobility-press up inch worm
PREHAB
Mobility-shoulder band
traction-position 1
Mobility-shoulder band
traction-position 2
Mobility-shoulder band
traction-position 3
Mobility-shoulder band
traction-position 4
CORE
1a.Core-hanging leg raise
1b.Core-oblique bridge (side
plank)
LIFT
1a. Lift-DB snatch

10

10

10

Hold for 3 slow breaths

Hold for 3 slow breaths

Hold for 3 slow breaths

Hold for 3 slow breaths

3
3

6-12
30-60

8/7/6/5

1b.Plyometrics-1/2 kneel
skaters with stability
2a.Lift-Barbell drop lunge

5/side

Fast; Rest 45 seconds; pair with next

exercise
Fast; Rest 90 seconds.

2b.Strength-Crazy bell
bench press
2c.Strength-Band face pull
3a.Lift-Superman back
extension
3b. Lift-Suitcase walk
METABOLIC
Metabolic-Assault bike

56/side
8-10

Rest 30 seconds; off small elevation;

pair with next exercise
Rest 30 seconds; pair with next exercise

4
4

10-12
8-10

Rest 60 seconds; pull and apart.

Rest 45 seconds; pair with next exercise

30 meters; Rest 60 seconds

7 miles; fast as you can. Record time.

Pair with next exercise

seconds

Resource Analysis
In order to deliver this plan effectively we will need the cooperation, commitment and dedication
from both parents and all players. This is required in order to effectively implement the program
to achieve the desired outcomes. Since many of the players are unable to drive, parents are
required to make sure players arrive to training with adequate amount of time to prepare

16
Yale Hockey Academy

themselves to be ready to start when training begins. In addition, parents must provide and
support players with proper nutrition and hydration in order to perform at optimal levels. Funds
for the facility must be available to obtain the required amount of sessions needed throughout the
program. Players must attend training sessions with proper fitness attire.

Reflection
With previous experience from two hockey backgrounds we feel we would be able to effectively
deliver this off season plan. Jordan currently works with hockey teams both on ice and off ice.
Over the years Jordan has been able to learn from a variety of different teaching methods and
styles from different coaches. Due to this he has been able to gain knowledge and develop a
teaching method that best suits his coaching style. Emilija is a registered BCRPA personal trainer
and IFBB Pro bodybuilder. For several years Emilija has been working with individuals
consisting of a variety of fitness levels and goals. She is able to provide personal individualize
programs to effectively meet their fitness goals. In addition, she has previous experience working
with hockey teams as an assistant coach. We feel that both our work experience, hockey
background and our educational background in the BPEC program would provide us with the
confidence we need to effectively deliver this plan professionally. Although we feel confident we
are prepared for obstacles and challenges that may arise during this program.

16
Yale Hockey Academy

References
Canada, C. A. (2007). NCCP: Reference material (Basic mental skills). Coaching
association of canada.
Canada, C. A. (2007). NCCP: Reference material (Designing a basic sport program).
Coaching association of canada.
Canada, C. A. (2007). NCCP: Reference material (Developing athletic abilities).
Coaching association of canada.
Plowman, A. S., & Smith, L. D. (2014). Exercise physiology (4th ed.). Baltimore, MD:
Walters kluwer.