Plyometrics is basically working what is termed a “Stretch Reflex” of the muscle. Plyometrics can help maximize power in the stretching and shortening cycle of a muscle or muscle group. They also promote reflex power through a broader range of motion than most endurance athletes use. The balance and strength aspect of the movements allow for development of optimal efficiency. These exercises also train an athlete to absorb shock better, improving resiliency in the joints and soft tissue. With plyometric training, an athlete is able to sustain repetitive contractions over time, say continuos j umping for a rebound in basketball. You develop strength and power through a broad range of motion, while creating a more versatile muscle and joint. Some exercises include: jumps-in-place, standing jumps, multiple jumps, box drills, depth jumps, bounding, and medicine ball exercises.
The Importance of Dry Land Training
by Jeff Serowik, former NHL Player
The best piece of hockey advice I believe that I have ever received was given to me at age 10 by my coach about the importance of dry land training. He told me that if I want to succeed in hockey you must hone your skills off the ice as well as on the ice. I believe that this invaluable piece of advice I was given about one aspect of off-ice conditioning helped pave my way to the NHL.
I come across about 2,000 young players a year through my hockey camps. I stress the importance of dry land training and conditioning to players as well as parents. As parents can fully attest, hockey is an extremely expensive and all consuming sport due to the nature of the expense and limited availability of ice time. If your child is really dedicated to hockey there is much hockey homework that can be done at home!
After playing with many of the great European NHLers I found it very interesting to discuss with them the emphasis on dry land skill development. Jaromir Jagr, Alexei Kovalev, and Martin Straka told me that they were instructed to work on their hands via stickhandling, shooting and plyometrics for hours daily. Jaromir Jagr for instance stickhandles daily after practice with a 45 lb. weight at the bottom of his shaft of his stick. Typically, European hockey players have the stereotype for being finesse players. This may ring true due to the dedication and amount of off ice training that is expected of them as young players.
Over the years I have come to realize that anything in life that is good is hard. Motivation is the biggest key to success when working off ice. If a player is not into it and works at hockey half-heartedly or not at all, he or she will never see results on the ice. Ice time should be treated as a gift. Unlike other sports, one cannot just jump on ice at will to practice. Do the little things off the ice and really make the most of your ice time.