Anthony Donskov is the founder of DSC where he serves as the Director of Sport Performance. Donskov holds a Masters Degree in Exercise Science & is the author of Physical Preparation for Ice Hockey.
Youth Strength and Conditioning: EXE”CUTE”
I have had the privileged of training a youth hockey organization here in Columbus, Ohio for the last five years. To say the experience has been rewarding would be an understatement. I truly believe one of the best ways in which I’ve evolved, as a strength coach is my experience training the youth population. Young hyper mobile Tommy who’s only experience in the weight room was lifting in Dad’s basement doing a heavy dose of arm curls and triceps extensions posses a completely different set of issues than training a college/professional athlete. The former is a novice lifter needing a solid foundation of stability, strength and neuromuscular efficiency, where the latter may be an advanced lifter recovering from a grueling season, hypo-mobile, needing fluctuating stress levels to adapt. I enjoy training both populations. I love my job.
Below is an In-Season Hockey Program (Phase 1: minus the movement prep/dynamic warm-up) that I wrote for our Ohio AAA Blue Jacket 97 birth date team. Additionally I have the accompanying video below. A couple important details:
- In season focus: Take the “Cute” out of EXECUTE and own the fundamentals (Squat, Hip Hinge, push, pull).
- Develop “technical proficiency” in each movement
- This particular team only trains 1/week (low exposure to movement)
- Get strong
- Have FUN
MB Jump paired with Table Top Stretch
Tri-Set: Goblet squat, chin up, BW plank
Tri-Set: DB Incline Press, MB SLDL, SB Core Roll
Many of the youth athletes we see in-season are hyper-mobile and motor inefficient. Our goal is to provide a team atmosphere that is safe, FUN and where hard work and discipline are expectations NOT hopes. The in-season is also a time where volume is low and the law of competing demands is closely monitored due to the game schedule. It is our hope that we can build on the fundamentals and take the “cute” out of execute.