Strength & Conditioning and On-Ice Hockey Development
Spring Strength & Conditioning Ongoing until June 30
Summer High Performance Hockey On and Off-Ice Development July 4 – Sept 4th*
*Customize your off-season and start/finish anytime
Better has no Off-Season!
Everyone has different goals, personal needs and unique schedules throughout the summer. Let’s work together to come up with a plan that fits YOUR needs. Our goal is to focus as much as possible on individual needs, even within a small group training environment. This means customizing specific training paremetres, adjusting for specific injury issues, or coming up with a schedule that adjusts around other camps and pre-season programs, vacation time or, most importantly specific individual development needs.
Let us help you customize your off-season program. Tell us what YOU need and we will work with you to make it work for you.
Hockey Strength & Conditioning and On-Ice Development
Usually, the summer offers the perfect combination of time and opportunity to prepare players for the season. This year, our off-season is a little shorter than usual so the temptation will be to train too much, too hard, too soon.
It is more important than ever to plan carefully, prepare properly, and follow a purposeful, progressive program coached by experienced team of strength & conditioning and hockey specialists.
Our goal is to ensure every athlete gets to the season healthy, ready to perform at a high level and stays that way throughout this unique season.
The Move365 Hockey Performance Program is much more than just strength training, it is a fully coached, progressive program designed to help each player improve all aspects of hockey performance.
We are excited to welcome back Coach Steve Giovannini to the Move365 team just in time to help the re-launch the Hockey Performance program on and off the ice for 2021. Steve has a passion for hockey that is un-precedented and his experience coaching on the ice and in the weight room will be a huge asset to every athlete training with us this summer.
Summer Move365 Hockey Performance Programs will focus on developing and enhancing:
- Stability/mobility (hips, shoulders and core focus)
- Athletic Development (speed, agility, reactivity, change of direction….)
- Athletic Strength & Explosive Power
- On-ice hockey skill, speed and skating performance
- Shift specific energy system development (skill execution under fatigue)
Spring Hockey Foundations Off-Ice Strength & Conditioning Ongoing until June 30th *start anytime
The Spring Hockey Foundations sessions will help each player re-set their athletic engines following a unique season of hockey. Spring is the perfect time to build a progression of mobility, stability, athleticism, strength and energy system conditioning to set each player up for the demands of more dynamic, complex and intensive summer training on and off the ice.
Summer High Performance Hockey Program
Hockey Performance Groups
- Pro/College/Junior Elite
- U13-U14 *Off-Ice only
Hockey Performance On-Ice Development
– 2x per week x 75 mins on-ice development sessions
Move365 On-Ice Hockey Performance sessions are not hockey practice, they are hockey development. Sessions will be held at Oshawa Tribute Centre.
On-ice sessions will be at the Oshawa Tribute Centre on the MAIN BOWL.Most sessions will take place Monday and Wednesday (with 2 Friday sessions) to be clarified as the summer progresses.
Monday Sessions – July 4, 11, 18 & 25, August Sessions – FRIDAY July 22, Aug 5* (*no session Monday Aug 1st due to Civic Holiday); Aug 8 & 15
U14-U17 Group 11:30-12:45
OHL/College/Pro group 1-2:15pm
Wednesday Sessions – July 6, 13, & 27, August 3, 10 & 175
U14-U17 group 11-12
OHL/College/Pro group 12-1pm
Parking for Tribute will be at the back of the building in the main lot but you must enter the building from Gate 1 at the front where the check-in is set up.
SUMMER STRENGTH & CONDITIONING GROUPS – Mon, Tues, Thurs, Fri
- OHL/College/Pro Group A 7:45-9:15am
- OHL/College/Pro Group B 10:30am-12pm
- U15-U17 Group A 2-3:30pm
- U13-U14 Mon, Wed, Thurs 1-2pm*
*Evening Groups also available for ages 9-11, 12-13 and 14-18 in our Athlete Development groups.
All Hockey Performance sessions are coached in small groups, with attention to individual needs.
Full 8 Week On and Off-Ice Program $1600 + HST
*U13-U15 8 Week Off-Ice Development Program $360 + HST
Summer HKY Strength & Conditioning Fees (4x per week) = $140/week + HST
On-Ice Development Fees (2x per week) = $90/week + HST
Customize Your Off-Season – Weekly rates will be adjusted for 3+ weeks.
*Family Rate available at 10% discount for same family
Want to experience Move365 first? Book a trial class session
Please CONTACT US us to register or for more details.
- High Performance Athlete Training (and Custom Small Groups)
- High Performance Team Training (and Custom Small Groups)
- Youth Personal Training and Small Group Programs
- Holistic Nutritional workshops & nutritional coaching DETAILS HERE
- Injury Rehab, Athletic Therapy, Physiotherapy, & Massage with ESMC
Please CONTACT US for more details on programs, COVID protocols, schedules or to register.
By Jeff Roux B.P.E; CSCS
As we reach another new year it is the perfect time to re-boot, re-charge and re-focus on many areas of our lives. It is the perfect time to hit the re-set on all lifestyle habits that can have a negative impact on your physical and mental health and performance. Nutrition, sleep, exercise, and work/school-life balance all must be managed effectively in order to keep getting better every day. It the perfect time to establish a new routine and FOCUS on you!
Those who understand the importance of health and fitness understand that being more active and healthy when we are young allows us to handle more, physically and mentally, as we age than was previously thought. As more people understand the importance of holistic nutrition and purposeful, functional, athletic exercise we will continue to improve the outcomes of our health and performance as we age.
“If you have a body, you are an athlete.” – Bill Bowerman (coach, innovator, Nike co-founder) –
We believe everyone is an athlete, everyone can move more athletically, and everyone can benefit from taking a more athletic approach to their health, fitness and performance. This philosophy and purpose guides everything we do and allows us to help encourage our clients and athletes of all ages and skill levels to think, live and train like an athlete as well. This means setting goals, creating a program with purpose and practical application to each person’s sport or activities of choice and, most importantly to each person’s life. We must consider individual strengths and weaknesses, injuries and dysfunctions that may restrict certain movements, schedules and other limitations that may inhibit success.
Whether it is an athlete re-setting their off-season training program as a new season begins or an active adult starting (or re-starting) a new fitness program, the most important step is the first one. Find something that motivates you to get moving, stay moving and keep moving better.
Find Your Why!
The question that everyone must consider when performing any exercise or drill is simple, why? Why am I training? Am I preparing for a specific sport, am I trying to improve specific skills or improve physical limitations? Am I trying to be healthier and more active to be a better role model for my kids or am I just trying to be healthier and happier for me?
What is your why?
Once you know the big picture you can ask the same question when it comes to programming and the details of each specific training sessions and each specific exercise and movement pattern. Why am I choosing this particular exercise? Why am I doing a specific number of sets and repetitions? What is the purpose of each movement? Will it make me better, or just make me tired?
Anyone can train hard and push to or beyond their limits in a given training session. A true training program should always have a plan and a progression. High Intensity training programs are all the rage as they offer quick, efficient, challenging workouts and can be an excellent part of a training program if prescribed and progressed properly. They have a lot of sex appeal but often the intensity and effort of the workout supersedes the purpose, progression and performance efficiency? Not to mention the injury potential that exists when good technical execution is by-passed for those last few seconds or reps. Following a purposeful, progressive program that has a specific objective, a planned progression and ongoing correction and evaluation will always result in more long-term success than random acts of exercise.
The Secret Recipe for Athletic Performance
Quality movement is the root of athletic excellence. It is also the key to optimal health, fitness and performance. No matter how fast, how strong or how fit you are, if there are flaws in your movement patterns, inefficiencies or dysfunction anywhere on the movement spectrum, it can lead to poor performance in your sport or your life, or to potential injury. We want to build better movers, better athletes and better performers. We are here to teach and refine movement, to inspire people to move, to coach them to move better, and motivate them to move every day.
There is a lot more to efficient, effective athletic performance than simply pushing physical limits before the proper technical skill is learned. I’ll let you in on a little secret. Training the muscles is easy. Training hard is easy. Training often is easy. Training Smart; learning HOW to move properly and creating quality movement patterns is the hard part. This includes everything from establishing an efficient running gait, learning to stickhandle and shoot on the ice, and perfecting your tennis serve, to learning how to decelerate and change direction on the soccer pitch, and how to properly squat in the weight room.
The brain learns movement patterns quickly and it learns bad ones just as fast, and sometimes even faster, than good ones because dysfunctional movement patterns offer shortcuts and allow the brain to simply hide other dysfunctions that have occurred from injury, mobility restrictions or other inefficient patterns that have already been learned poorly.
Move, every day
As individuals get older, move less, sit more and spend more time ensuring the kids make it to their practices and games than making time for their own strength and conditioning, the ability to move well is inhibited. Injuries and movement dysfunctions begin to settle in and many people put off finding ways to get moving well again. Typical gym programs promote stepping on a specific machine (Treadmill, Elliptical, bike etc.) and heading down the road to nowhere on machines that do most of the work. People need to actually move in order to move better. Improving athletic mobility, maximizing joint stability and enhancing the ability to run, jump, skate, ski, hike, garden, and just play with your kids comes from moving more and moving better.
Whether you are an elite athlete or a stay at home mom, everyone can benefit from moving better. Movement is simply about taking muscles through a full, functional range of motion and expanding that range of motion. It is about stabilizing the joints to handle deceleration and direction changes without injury. It is about developing explosive muscle firing patterns to accelerate quickly and change gears efficiently. It is about developing a variety of energy systems from short burst anaerobic to long duration endurance. Movement challenges your body to stop and go and challenges your heart and lungs to adapt to a variety of conditioning intervals and intensities. Improving you movement will help you perform better in sport and in life.
It is exciting to see strength training growing in popularity over the past few years and to see adults getting excited about getting stronger. One thing that people must realize when it comes to training strength is that moving load is in itself a movement skill and there are many elements that must come together to execute strength training technique besides moving weight up and down. If you cannot perform a movement properly in the first place and you load it and try to move it when it is heavier, injury is inevitable. Athletes must be able to execute proper movement patterns and muscle firing patterns in order to get stronger. People often love training the beach muscles (arms & chest) but don’t spend enough time training the stabilizer muscles (Core, Shoulder girdle, hamstrings, Upper back) that support and leverage athletic movement and protect the body from injury. First, learn to move the load properly, only then you can load, lift and challenge the movement in different ways.
No matter how hard you work, recovery is when the magic happens. Getting enough rest, getting enough sleep and fueling your cells with proper nutrition and hydration help maximize digestion and allow enzymes, hormones and all of the organs in your body run efficiently. This is what allows us to adapt to exercise, deal with stress and continue to improve our health and fitness as we age. You can’t outwork poor nutrition or poor sleep patterns. This is when the body adapts, re-charges and gets better.
No diet, lifestyle changes, or training program will work for the long term if it is done is short doses. Our bodies and our brains crave routine and function best when we have consistency in our patterns of exercise, sleep and nutrition. Developing a purposeful and consistent routine that works for you, allows our systems to stabilize and focus on performing at the highest level possible every day. When this happens health and performance will take care of themselves and we can focus more on being in the moment, having fun and enjoying the journey along the way.
This year as we kick off 2020, focus on finding the routine and lifestyle habits that fit your needs, help you reach your goals, energize and inspire you to move, every day. This year, focus on you!
Happy New Year!