New England Hockey Journal Replica Sample - 25

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SCOUTING & EVALUATION
REPORTS ON DEMAND

APT Workout
EXERCISE

SETS REPS

A1. Goblet Squats

A2. TRX rows

A3. Push-ups

A4. Deadlift

A5. Pull-ups

abilities. They typically do not see drastic improvement that the beginner or
intermediate athletes will experience.
Deliberate training sessions that are
over the course of months, even years,
must be dedicated toward achieving a
small goal. Advanced training athletes
typically compete in the highest levels
of their sports.

Starting the training process
With some key principles defined,
the training process can be created. This
process starts with the player doing a
self-assessment, which ultimately helps
dictate the goals that will be set in his or
her training program.
It's important to understand the difference between a workout and a training session. A workout is designed to
make you feel good for that day based
off of the physical activity. Training is
designed to provide proper stimulus to
ultimately meet a long-term goal. If you
don't set a long-term goal, your training
turns into random workouts with no direction.
The assessment process is done by
creating a profile of your current physical qualities. Qualities that need to be
assessed should be movement skill,
strength, speed, endurance and coordination. You can do this subjectively or
objectively depending on your access to
resources.
If your resources are limited and you
don't have access to a trainer to help
guide you through the training process,
ask yourself the following question:
What do I need to improve physically
to be a better player? This will provide
the athlete with a basis to create training goals.
For a more objective approach, rate
your individual qualities on a scale of
1 to 10 to create a self-analysis. Use the
following questions as a guideline:

n How was my strength over the season?
(upper body and lower body)
n How was my endurance during practice/games?
n How was my ability to stop and start?
n How was my ability to accelerate?
n How was my overall coordination and balance?
Answering these questions is a great
way to start to create a profile of what you
can prioritize over the offseason. If you
are a beginner, you can improve on all of
these qualities at the same time and see
significant improvements. If you have
a higher training age, make sure to be
deliberate when training a specific quality. With a higher training age, the body
can become confused with the desired
adaption if there are too many qualities
trained during the same session.

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Goal setting
Establishing realistic goals allows
players to stay motivated during the
training process. Goals should be set
to objectify progress. This will help reinforce your programming or show you
what adjustments need to be made.
Goals should be short term and long
term. Short-term goals should be attainable within five weeks, and a long-term
goal should be over a longer period such
as 12 weeks. Goals should be tangible,
yet challenge the player to step outside
of the comfort zone to adhere to the
principle of progressive overload.

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Continued on Page 26

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APT Workout

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EXERCISE

SETS DISTANCE

REST BETWEEN REPS

A1. Shuttle runs

10 m shuttle

2 minutes

B1. Hill sprint

10 m

2 minutes

C1. High knees to sprints

15 m

3 minutes

GODORS (go-ders) IS A SUPER CONCENTRATED GEAR DEODORIZER
May 2017

www.hockeyjournal.com 25

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Table of Contents for the Digital Edition of New England Hockey Journal Replica Sample