Sports Conditioning

ICE HOCKEY CONDITIONING | GOLF CONDITIONING | TENNIS CONDITIONING

I. Off-Ice Strength & Conditioning

Hockey requires each player to be in outstanding shape. The only way that you can get ahead of the competition is through strong on and off-ice training with the best on-ice coaches and off-ice trainers. Being the best you can be means giving 100% effort each shift throughout all three periods and it is equally important to train hard off-ice. Courage and training equal success.

My off-ice training program is designed to improve your strength, power, speed, agility, endurance and flexibility on the ice. Strength and conditioning training is critical to the success of any hockey player looking to play at higher levels. It takes commitment and dedication to improve your game and achieve your goals. This program will provide the launch pad to stronger on-ice performance in addition to injury prevention.

Strength Training:

The strength portion of the training program is designed to introduce athletes to the benefits of muscle development. At Steve Tylee Fitness, LLC we strongly believe that proper form and technique must be adopted by each player in order to achieve the most effective results. This program will target your weaknesses and build on your strengths.

Why Strength Train:

Developing leg muscle strength creates power and explosiveness on the ice.
Strengthening muscles increases joint protection for injury prevention.
Increasing core strength gives players the leverage needed to acquire increased agility, harder shots and the ability to win the battle for the puck.
Strengthening upper and lower body muscles prepares players for checking and for avoiding injuries.

Power and Speed:

Plyometric training is the key to the development of explosiveness and power on the ice. It involves jumping movements which teach your muscles to act like springs. You want to develop the greatest amount of force in the shortest amount of time. Just as your muscles develop explosiveness, they also develop elasticity. This is a result of the plyometrics.

The key to increasing a player's speed is for the player to perform repetitive, high-speed motions. All out sprint like exercises coupled with resistance workouts create greater speed on the ice.

The photos that you see are of Morristown Beard School Varsity Ice Hockey, taken during the 12 week strength and conditioning program that took place from November 2005 through February 2006 at the Twin Oaks Fitness Center in Morristown.

Head coach John Puskar believes that the off-ice training was instrumental in helping the team win the 2006 Mennen Cup for the first time in 20 years and advance to the quarter finals of the State Championships.

II. Golf Conditioning

Golf I think it is about time that golfers are treated like other athletes when it comes to how they train. Regardless of what some may think, golf is a very physically demanding sport. Consider this; the arm speed of a golfer during a full swing is produced much like that of a baseball pitcher or a tennis player during a serve.

It is no wonder that the majority of serious golfers and a great portion of "weekend" players continue to play with pain or injuries. Many of these golfers are either untrained or poorly trained. Many injuries that occur among golfers can be just as severe and disabling as those suffered by athletes who participate in high impact sports. Injuries to the back, elbow and shoulder are the most common for golfers of all abilities.

Since the golf swing is one of the most unnatural, complex, and explosive movements in sport, you must prepare your body to perform this powerful athletic action as successfully and safely as possible. Better joint flexibility lets you swing in a fluid manner through a full range of movement. Greater muscular strength provides more striking force to drive the ball farther. Enhanced balance and coordination are the keys to control and will help you place each shot closer to your target area. Together, these fitness factors can make a big difference in your golf performance, playing satisfaction, and game scores.

A recent research study looked at the effects of a basic conditioning program on a group of amateur golfers. The golfers in these studies spent just 25 to 35 minutes a day, three times per week in the gym. After eight weeks of strength training, the golfers in these studies made significant improvements in their driving power, as indicated by faster club head speeds.

The golfers also replaced four pounds of fat with four pounds of muscle, increased their muscle strength by almost 60 percent, and reduced their resting blood pressure by more than 4 mmHg. Even more impressive, the golfers who strength trained and did stretching exercises experienced twice as much increase in club head speed as well as a 30 percent improvement in overall joint flexibility.

These results should be compelling for golfers who want to play better, look better, feel better, and avoid injuries. It is also encouraging to note that all the golfers who completed the strength training program remained injury-free throughout the entire golf season. Furthermore, most reported a higher overall level of play, with less fatigue and more energy than they had experienced in many years. Clearly, sensible strength training is beneficial for both the golfer and the game.

Generally speaking, a golf strength and conditioning program should produce noticeable changes in your muscle strength and body composition within one month. After two months of training, you should be about 50 to 60 percent stronger on your exercise weight loads. You should also replace up to four pounds of fat with four pounds of muscle, which should help you look, feel, and function much better than before you started training. Your fat/ muscle changes can be assessed best by body composition tests, typically performed with skin fold calipers. You also should notice firmer muscles in your legs, arms, and upper body, in addition to more slack in your waistband.

I recommend that your strength training program become a standard component of your lifestyle. Even when you achieve a high level of muscle conditioning, regular strength training is necessary to maintain your physical capacity and performance ability.

This effective golf conditioning program will help you:

Reduce stress on the hips, back and shoulders
Increase flexibility for an unrestricted turn
Improve balance and posture
Increase club head speed
Prevent nagging injuries
Produce more power

The program design includes:
A postural analysis
Basic testing for balance
Basic flexibility testing for golf specific and major muscle groups
Basic testing for muscular strength and endurance
Proper instruction on stabilization techniques
On and off season programs

III. Tennis Conditioning

Tennis

My off-court training program is designed to improve your strength, power, speed, agility, endurance and flexibility on the court. Strength and conditioning training is critical to the success of any Tennis player looking to play at higher levels. It takes commitment and dedication to improving your game and achieving your goals. This program will provide the launch pad to stronger on court performance in addition to injury prevention.

Core strength equals better tennis. Strong abdominals and glutes create greater leverage from within the center of your body to provide increased power in your legs and upper body. My advanced training program along with an athletically balanced nutrition program will build a strong core. Developing and maintaining a strong, solid core will bring your on-court performance to new heights.