Long Term Athletic Development Model (LTAD)
In a world that is all about the NOW and short term quick results, It's important to realize why you have your children in sports in the first place. Please check out this link to Athletic Canada's LTAD. Click Here
Ages 6-9
The key is to have fun while developing Agility, Balance , Co-ordination and speed thru a variety of sports. Introducing sportsmanship and ability to start following rules.
Age 9-12
Continued FUNdamentals as well as an introduction to physical, mental, cognitive and emotional development.
Age 12-16
Increased focus on specific sport skills, learning to manage peak training periods with rest periods, very big importance on flexibility and proper strength training.
Play Multiple Sports
The Long term benefits of playing multiple sports has long been proven in reducing injuries, increasing mobility, and coordination.
Stick Handle and Shoot
It's as easy as starting with player gloves and a weighted stick handling ball to eventually working your way up to a puck and your blocker and trapper.
AGES 6-9
AGES 6-9
Play Ball Hockey
Young goalies can learn net
awareness, active sticks and the
will to compete simply by playing
ball hockey "for the cup" in their
basement or on the streets.
Leg Work
Strapping on the pads and getting
use to getting up alternating legs.
You can buy a slide board or simply
put on socks and knee pads and
pledge up a wooden floor.
Stretching
The great flexibility that you've always experienced will start to decline. Starting to stretch daily is a great way to help with injury prevention
Hand Eye Co-Ordination
From bouncing tennis balls against the wall, using reaction balls, juggling, stand on a balance board at the same time, VR, there's no shortage of ways to improve.
Ages 9-12
Study NHL
What better way to improve then to
learn from the best. Luckily the best
play live for us 82 games a year.
Look at what the goalies are doing,
why? when? how?
Body Weight Exercise
Learning proper form at this age is
critical as it will set you up for success before the desire to have a beach
bod sets in! Use youtube or ask a professional.
Pre-Game Prep
Time to start figuring out what kind of warm up works best for you. Definitely some is necessary but how much and what kind goes with your body and personality.
Visualize / Journal
If visualizing was good enough for Patrick Roy, I think it will work for us too. It could be as simple as improving to speed of learning a new technique to creating a stronger character trait.
Ages 12-16
Ages 12-16
Nutrition / Sleep
There's a lot of info out there and on
this site as to how much sleep you
should get, what type of foods and
how long before game times should
you eat.
Emotional Awareness
Different situations cause us to react differently. Be it the over competitive
goalie who gives up after 2 goals or
letting up last minute goals. We need
to be aware and learn how to handle
these situations.
FOR ALL AGES
Yoga
As a coach, doing repetitive movements is the name of the game. Yoga is a great way to work small muscles you never knew you had, as well as balance, flexibility and mind. I recommend Yoga with Adriene for home use.
Foam Roller
If you've never done this before, be careful, you may want to cry. Foam rolling is basically a massage you're giving yourself. Great to relieve tension and with time and regularity increase flexibility.
Artificial Ice
If you have the spare space and budget, you can keep your training going without leaving the comfort of your home. Surprisingly not to rough on your gear, it adds resistance so it's definitely a workout.
Look Up Maria Mountain
Maria Mountain of Goalie Training Pro has focused on Goalie Specific Off-Ice training since 2002. She has a good range of available exercises on youtube. I recommend her series on 10 Secret Habits of Pro Goalies.
Balance Boards
There are a variety of different balance boards out there, many of which you can hand craft. Not only can you work your balance but you can train hand-eye or make it a workout at the same time.
Read Books About Top Athletes
There are so many book on former athletes and championship teams. If this is what you want to do, then study it. Try Reading Patrick Roy: Winning. Nothing Else. Ken Dryden's The Game. Heck read this website ;)