|
|
By Craig Ballantyne
Owner
CB Athletics
Craig Ballantyne of CB Athletics recently interviewed Scott Livingston, the
Strenth and Conditioning Coach for the Montreal Canadiens. Scott is
extremely knowledgeable in training and
rehabbing athletes, particularly hockey players. He is also to be
commended for his promotion of Strength and Conditioning for hockey -
he has helped a lot of other great coaches in the business.
---------------------------
CB: Hi Scott and thanks for the interview. What in your professional
and educational background prepared you for your job as a Strength
Coach in the NHL?
SL: I have a BSc. in Exercise Science, specialization in Athletic
Therapy. I certified as an AT (Athletic Therapist) in 1988 and
certified with the NSCA as a S+C Specialist in 1990. I worked as both
an AT and S+C coach in varsity athletics for nine years at the
University level, and then entered the NHL in 1998 with the NY
Islanders.
CB: That is a great combination. So what are the most common injuries
that you have to deal with in hockey?
SL: Lower quadrant injuries are the most common in hockey,
predominantly knee sprains, adductor strains, sometimes abdominal wall
tears. In the upper quadrant, shoulder injuries and wrist injuries are
the most common, usually impact related as in sprains and
dislocations.
CB: Our goal as strength and conditioning professionals is to help
avoid injury. So what injuries are related to a lack of strength and
conditioning and what injuries are more of a result from the game?
SL: I think a case can be made that they all have some relationship to
fitness. If an athlete is fatigued, his balance and reaction time may
be reduced, leaving him open to injury in the later stages of a game
or the season. Certainly muscle injuries can occur because of strength
decrements, but I would say that the majority of them occur due to
strength imbalances and flexibility imbalances caused by handedness,
previous injuries, or improper training protocols and techniques.
CB: Okay, now what strength and conditioning practices can you
recommend to the readers to help them avoid hockey injuries?
SL: I would say that the best piece of advice to any athlete is to
build a balanced body. Too many athletes concentrate on increasing
performance numbers without paying attention to the imbalances they
may be creating in their bodies.
For example, concentrating on pushing a big bench number for pre-season testing
causes the development of a protracted shoulder girdle,
which leads to possible impingement syndromes, or worse shoulder
instability. This is just an example of a myriad of imbalances that
are created simply by poor training protocols.
CB: Let's talk about proper training protocols. How long should an off-season
program be? How many sessions should an athlete train each week?
SL: I guess the answer to this is "as long as you have available".
It's difficult to limit it since we don't always know when the athlete
will finish playing. I like to give my guys 2-3 weeks of active rest,
and then get things going with a general conditioning phase that gets
them back into training.
I like a work week philosophy, Monday to Friday training, two days off
for recovery and family or personal life. The two-day rest really
allows for adequate recovery to occur and solid training sessions
during the week.
CB: Getting back to injury avoidance, are there any training methods
that you would like players and athletes to avoid in the off-season?
SL: I actually think that in hockey max load, low repetition training
is over-rated. I am also not a big fan of the big football lifts like
the Bench, Squat, Deadlift, Military press, or even a power clean or
snatch. I am more of a believer in movements that isolate the limbs,
stimulate the core, require flexibility (without compromise), and
eventually stimulate balance.
Heavy lifting is highly overrated in hockey as there is a limited
relationship between what you squat, clean, or bench, and how fast,
agile, or explosive you are on the ice. Hockey is a skills game and it
requires a great deal of flexibility, core strength, balance and
single limb strength.
A greater focus should be placed on dissociation of the
upper and lower body (trunk flexibility through rotation) and strength
through rotation, single limb flexibility and strength, and balance.
And then these properties should be shifted into power oriented
exercise like plyometrics and medicine ball training.
CB: Before you even provide off-season training programs, what tests
and exercises do you use for pre-season assessments of athletes?
SL: I like to do a movement screen examination on athletes who have
had previous injury history. We don't always have time to do every
athlete, but when we can, this type of evaluation can lead us to
significant imbalances that need to be addressed during the season.
More importantly we screen all those athletes that have had recurrent
injuries during a season, at the end of the season and recommend
exercises to address these during their off-season program. I am a big
fan of on-ice testing and have been working for the past few years to
get a coach to do this at the start of the year. This coming season
may be the first in which this happens.
CB: What is your general approach to in-season training for a healthy
player?
SL: Generally I am an advocate of high volume, low intensity training,
full body programs that focus on the condition of the core. I give
veteran players the latitude to train as they see fit, as long as they
are keeping up with some type of regular program. Rookies follow
programs given by me and generally train two times a week. There just
isn't enough time to do much more that this and there just isn't
enough energy from the athlete in an 82 game season.
CB: Any final tips on athletic preparation or rehab that you would
like to add?
SL: Build from the core outwards, focus on flexibility, and don't
forget to train all the conditioning components of hockey fitness.
CB: Thanks Scott for that refreshing look at training athletes. Good
luck in the off-season with your athletes.
© 2003 CBAthletics.com. All Rights Reserved. |
|