Alliance Performance Training

Alliance Youth Hockey Association Performance Training

The Alliance Youth Hockey Association (AYHA) is dedicated to developing skilled, athletic, hockey players that can compete at an elite level.  The off-ice Performance Training Program is a vital part of the AYHA program.   Click on the Schedule button above to see which team has the facility reserved, on which day, and at what time.   Alliance  Coaches may also make a request to reserve the Training Facility by clicking on the Reservations button.

From time to time, individual teams will schedule extra training or team building sessions at another facility other than Valley Ranch or Polar Ice.  Some of those facilities that Alliance teams utilize are Velocity Sports Performance in Coppell, The Winning Edge at the Valley Ranch rink, and Group Dynamix in Carrollton.

Mission Statement

It is the mission of Alliance to enhance the athlete’s abilities and reduce the severity and frequency of injuries.   Utilizing a modern, functional, well-equipped training facility, and knowledgeable coaches, AYHA has implemented an age specific scientifically based training program that is innovative, structured, and safe.

Using the principle of specificity, each program is designed around the appropriate neuromuscular and energy system as dictated by the demands of the sport of ice hockey. Using the principle of progressive overload, each athlete will be expected to work at a capacity that will continually challenge his or her current state of fitness and ability.  The development of power, strength, speed, agility, flexibility, and coordination are the main focus of the Alliance staff.

Performance Training Facility Description

The 1500 square foot Alliance Performance Training facility has the following equipment:

Performance Training Principles

The following performance training principles are implemented in all AYHA training programs. These principles are backed by scientific research and when used in combination, promote the increase and development of optimal athletic ability.

• Training Athletes First – AYHA is dedicated to developing better hockey players and enhanced athletes. We are not training bodybuilders and therefore use sport specific exercises that are unique to ice hockey. We train movements and not muscles.

• Specificity – AYHA programs are designed utilizing exercises that target ice hockey movements. Hockey is an explosive sport that requires great leg and hip strength. Hockey is also a contact sport requiring a strong upper body especially the shoulder area. Our training program is designed around explosive movements.

Overload – The loads for each exercise are the most basic component of a strength and power training program. Neuromuscular development reacts to the application of these loads. The body is very adaptive. In order to have continued improvement in athletic performance the volume and intensity of the program must be progressively increased. Increasing the load increases the intensity and adding more sets and/or reps increases the volume.  To keep the athlete from reaching a plateau the loads and intensity are progressively increased.

• Periodization – AYHA programs are organized using the principle of periodization or the cycling of the training program through modification of intensity and volume over a given period of time. By careful manipulation of the training variables the athlete is able to peak at a predetermined time of the year.

• Ground Based Exercises – Hockey is a ground-based sport. All movements are initiated with one or two skate blades on the ice surface. In order to build efficient hockey players our programs are designed around exercises that produce force with the feet in contact with the ground.

• Multi-Joint Exercises – Multi-joint exercises recruit more than one joint and in an exacting order. These exercises are typically whole body exercises such as the power clean, dead lift, and squat.

• Core Exercise –Exercises that are significant to the sport. These exercises are typically multi-joint exercises that recruit large muscle groups. Core exercises receive priority in the training program.

• Assist Exercise – Exercises that are not crucial to the sport movement but are designed to promote injury prevention. These exercises are typically single joint exercises that isolate a particular muscle group.

• Structural Exercise – Exercises that load the spinal cord directly or indirectly. They require muscular stabilization of posture while the movement is performed.

• Energy Systems – AYHA programs are designed to develop the energy system as dictated by the demands of the sport of ice hockey. Implementation of this principle requires thorough understanding of the energy system. There are three energy systems that are used by the body. Each of the three energy systems utilizes the same fuel source, Adenosine-Triphosphate (ATP). The preference of which energy system is used is based on the event intensity and duration. Each of the three energy sources utilizes a different metabolic pathway.

§         

ATP-PC Energy System – This system is an immediate energy source and is used at the start of all exercise regardless of the intensity. The ATP is stored in the muscle. It is used for short duration high intensity activities. The duration of this source is about six to ten seconds. It takes 5-8 minutes for it to be replenished. Events such as the 40-yard sprint and maximum lifts use this system.

§          Glycolysis Energy System –This system is used for events that are of moderate duration and intensity. In this system ATP is derived from the breakdown of carbohydrates, either glycogen that is stored in the muscle, or glucose that is delivered in the blood stream. Glycolysis occurs in the absences of oxygen and produces the byproduct lactic acid. This energy system duration is from one to three minutes and is dependent on the intensity of the event. The more intense the event the less time this energy system can supply energy and the greater the build up of lactic acid. Events such as the 400-meter and 800-meter run use this system.

§          Oxidative Energy System – For events that are of long duration and at low intensity energy is derived from the breakdown of carbohydrates and fat in the presence of oxygen.  High intensity aerobic events energy is derived almost entirely by carbohydrates. The duration of this system again depends on the intensity of the activity. Full recovery can occur in 24 hours if there is an appropriate intake of carbohydrates.

Ice Hockey uses all three energy systems but predominately utilizes the Glycolysis Energy system. The period of training will dictate which energy system is predominantly being trained.

• Interval Training – Interval training is the performance of an exercise followed by a prearranged rest period. The intensity of the exercise and the energy system that is being trained will dictate the amount of rest. AYAH stresses proper rest. At AYAH we do not train under the premise that “more is better”. The idea of “more is better” is counterproductive and leads to overtraining and injuries.

Performance Training Terminology

·          Agility – The rapid change of direction.

·         Closed Kinetic Chain – Exercise where the terminal joint meets considerable resistance that prohibits movement. Ground based exercises are examples of closed kinetic chains.

·          Coordination – The ability to synchronize movement of the arms, legs and torso while the body is in motion.

·          Dynamic Stretching - Stretching performed while in motion.

·          Flexibility – The range of motion about a joint.

·          Frequency – The number of training sessions.

·          General Adaptation Syndrome (GAS) – The manner in which the body reacts to stress.

·          Hypertrophy – The enlargement of muscle fibers.

·          Intensity¹⁰ - The tension or stress put on a muscle that is dependent on the number of sets, reps, rest period, duration and load.

·          Periodization³ – The varying or cycling of training specificity, intensity and volume to achieve peak levels of conditioning.

·          Plyometrics – The reaching of maximum muscular force in the shortest time possible.

·          Power – The time required to exert force over a given distance. The exertion of force at a high speed.

·         Proprioception³ – The ability of a muscle to respond to abnormal positions and situations. The ability of the body to recognize position in space.

·          Quickness – The rapid reaction to an outside stimulus.

·         Specificity⁸ – A training program that is particular to the sport activities. The principle allows the matching of the appropriate metabolic and biomechanical characteristics of the training program to the sport activity, thereby training the appropriate metabolic system as well as duplicating joint velocity and angular movement associated with the sport.

·          Speed – The time required to cover a distance. The ability to achieve high velocity.

·          Static Stretching – Stretching performed in a stationary position.

·          Strength – The maximum force that a muscle can generate.

·          Volume – The number of sets multiplied by the number of repetitions.

References

1.       Allerheilegen, B., Edgerton, V., Hayman, B., Kuc, J., Lambert, M., MacDougall, J.D., O'Bryant, H.., Pedemonte, J., Sale, D., Tesch, P., Vermeil, A., and W. Westcott 1993. Determining Factors of Strength Part 1. NSCA Journal. (15):1:9-22.

2.       Allerheilegen, B., Edgerton, V., Hayman, B., Kuc, J., Lambert, M., MacDougall, J.D., O'Bryant, H.., Pedemonte, J., Sale, D., Tesch, P., Vermeil, A., and W. Westcott 1993. Determining Factors of Strength Part 2. NSCA Journal. (15):1:23-30.

3.       Beachle, T. R. Ed., and R. W. Earle, Essentials of Strength Training and Conditioning, 2nd ed Champaign, IL: Human Kinetics, 2000

4.       Bompa, T.O.  Periodization Training for Sports. Champaign, IL: Human Kinetics, 1999

5.       Fleck, S. J., and W. J. Kramer. Designing Resistance Training Programs, 2nd ed. Champaign, IL: Human Kinetics, 1997

6.       Horrigan, J. M., and E. J. Kreis, Strength, Conditioning and Injury Prevention for Hockey, McGraw-Hill Companies, 2003.

7.       Kramer, W. J., and S. J. Fleck. Strength Training for Young Adults, 2nd ed Champaign, IL: Human Kinetics, 2005

8.       Pearson, D., Faigenbaum, A., Conley, M., and W.J. Kramer. The National Strength and Conditioning Association’s Basic Guidelines for the Resistance Training of Athletes. Strength and Conditioning Journal 22(4): 14-27. 2000.

9.       Stone, M., and H. O’Bryant. Weight Training: A Scientific Approach, Minneapolis: Burgess, 1987.

10.   Taylor, J., New Mexico State University Performance Training Web Site

11.   Twist, Peter, Complete Conditioning for Ice Hockey, Champaign, IL: Human Kinetics, 1997

Training Rules

• Collars are required on free weight bars at all times.

• Spotters are required for free weight training.  Correct methods of spotting must be used for each type of lifting sequence in the training facility.

• All weights must be returned to the weight racks after the completion of the lifting sequence.

• No weight equipment may be moved unless directed by a supervising coach.  If the equipment is moved you must return it to its exact location after use.

• Proper workout clothes are required.  Shirt and shoes are required at all times.

• Covered athletic shoes are required.  No sandals are permitted.

• Accessories for lifting such as belts, straps, or gloves are permitted.

• No walkmans, mp3 players, cell phones, or boom boxes are allowed while working out in the training facility.  Only the training facility stereo may be used.

• No playing, chasing, or running is permitted in the training facility.

• Water bottles and all trash must be disposed of properly.  No sports drinks are allowed in the facility.

• Accessories such as medicine balls, stability balls, cones, disks, and boards are not to be used unless directed by the supervising coach.

• Courtesy to other athletes and training facility staff will be observed at all times.

• Do not make other athletes wait around for you while you finish multiple sets.  Other athletes may work in a set while you are resting between sets.

• Any athlete who incurs any form of injury while in the training facility must report the injury to the supervising coach as soon as possible.

• If you become injured in the training facility, the supervising coach must complete an injury report on you.

• If you are injured do not lift any weights.  You will need medical clearance to continue weight training with any form of an injury.

• If you become faint, lightheaded, or dizzy, do not continue to lift weights. Report any of these episodes to the supervising coach.

• You may only use the training facility with permission of an Alliance Coach.

• Scheduled teams have first priority to the training facility.

Scheduling

• Coaches must schedule the training facility before working out.

• Scheduled teams have priority in the facility.

• No athletes are to be left unsupervised without prior approval of the team coach and the Strength and Conditioning Director.

• Only Alliance athletes may use the facility unless the Strength and Conditioning Director gives prior approval.

• Coaches are responsible for their athletes and for the enforcement of the facility rules.

• If you are unsure of how to use a piece of equipment ask the Strength and Conditioning Director to show you how.

• No one is allowed on the ice surface at any unscheduled time.  Failure to comply with this rule will result in the loss of privileges for everyone.

• Report all broken equipment to the Strength and Conditioning Director.

• Report all injuries to the Strength and Conditioning Director.

• Clean facility after each workout.

• Make sure that all lights are off.

• Make sure that all showers are off.

• Make sure that all doors that lead to outside are locked.   This includes the doors that lead into the rink area. (There are two doors that lead into the rink area and one that leads to the parking lot).

• No equipment may be removed from the facility without permission from the Strength and Conditioning Director.

• If you move a piece of equipment move it back when finished.

• Replace all weights, bars, collars etc.

• For appropriate neuromuscular and energy system training programs please see the Strength and Conditioning Director.

Cleaning

The Alliance Dressing Rooms, Training Room, and Conference Room are great assets for our teams.   A consequence of the utilization
of these spaces is the need to keep them clean.  Alliance requires Bulldog players to participate in the maintenance of the facility, as the development in youth hockey is not just about ice time, but also about team building and character development.

• Each team will clean the locker rooms, shower, bathroom, conference room, and training room three times during the season.  

• The Large Dressing Room and associated showers will be cleaned by the Midget Minor AAA team all season. 

• Each team can decide when on Saturday or Sunday they want to clean.   All cleaning supplies will be provided by Alliance.

• The younger players will need parental assistance, but the players should do as much as possible. 

• The schedule is posted on the same calendar as the reservations (click "Schedule" button at top of page), and  was made taking into account all known travel and tournament weekends per the web site.  

• If a conflict develops with your assigned weekend, it will be the Team Manager's responsibility to coordinate a change with another team. 

We thank all the players and parents for their understanding and help making Alliance a quality organization and especially for their hard work and love for the game of hockey.
 

The Winning Edge
StarCenter Valley Ranch

211 Cowboys Parkway

Irving, TX
2nd Floor above the Alliance spaces
Phone: 972-969-2946
 

Group Dynamix
1215 Trend

Carrollton, TX
Just north of Beltline, just west of March.
Phone: 972-416-9646
 

Velocity Sports Performance                      Click here for map from Valley Ranch to Velocity           

801 Hammond St.

Suite 100 Coppell, TX  75019                           Click here for map from Polar Ice to Velocity

469-293-4340

Visitors Since 9-6-2005