May 4, 2011
Q&A with ... Northwood School strength and conditioning coach Trevor Gilligan
by Staff Report/
EDITOR’S NOTE: Each month, New York Hockey Journal takes you around the region to get training tips from the top athletic trainers and strength and conditioning coaches.
Trevor Gilligan is in his third year at Northwood School at Lake Placid, N.Y., where he works as the strength and conditioning coach, a teacher and assistant hockey coach. He is a 2003 graduate of Northwood School and a 2007 graduate of Oswego State, where he played four years of varsity hockey and was part of a Division 3 national championship team n 2007. He also studied exercise science.
At Northwood, Gilligan works closely in all facets of the strength program with trainer Andy Donatello, who has spearheaded the school’s fitness transitions through the years and has been an important figure in the school’s state of the art fitness center. Gilligan talked to NYHJ about strength and conditioning, including issues young players face heading into the offseason.
What are the biggest differences in their training regimens players see when they arrive at Northwood School?
We do our best to familiarize our players with our workouts during the summer months. All incoming hockey players receive an in-depth summer training program holding them accountable for the upcoming hockey season.
As for the differences, we take a lot of pride in teaching dynamic, explosive exercises incorporating athletic movements. Many of our incoming players have not been exposed to exercises such as jump squats, box hops, skater jumps and other non-weight bearing movements.
What are some of the most common training mistakes you see with new players?
Very common training mistakes I see are players working non-specific “hockey” muscles (biceps three times a week) or working with weights that don’t allow them to use proper technique. Once aware of how important form and technique are, players develop better habits and enhance their off-ice training.
If you had a list of a few top exercises to help young players improve their injury prevention, what would they be?
We stress balance to our players; we teach stability on balance boards as well as bosu balls. Proper technique strengthens the muscles around the knee, enhancing injury prevention.
I would also advise traditional back squats, one-leg squats and various lunges. Shoulder injuries are also prevalent in hockey, and I believe front and side raises are very important.
What’s the best advice you can give players who are new to the weight room?
Ask a lot of questions. The players who are not afraid to ask questions have a head start on the complicated training process. The fitness center is a classroom and we are there to teach.
When the season ends, how much time do you recommend players take off before they start training again?
After a hectic hockey season we recommend our players take two weeks of R&R before getting back into their postseason regimen. We do suggest mixing in activities such as squash, tennis and light runs. Being in Lake Placid also gives our hockey players a chance to snowshoe, downhill and cross-country ski.
What’s an often-overlooked part of offseason training?
Being an athlete and having fun. At times the gym can be a drag and feel too repetitive. Call some friends and organize a football or soccer game. You can have a great workout and not even know it.
What’s a good alternative if you want to skate, but can’t?
While at school, players are able to incorporate slide boards into their workouts. High intensity bursts mimicking average shift length (30-45 seconds) offer a good off-ice alternative.
If a slide board is not assessable, both hill sprints and interval training done either on a bike or running are beneficial. Intervals should again be similar to that of a high-tempo shift with a proper rest ratio: 30-45 seconds work/90 seconds rest.
We are fortunate in Lake Placid to live in the mountains and often take players hiking with the expectation that they will not simply be walking.
Is there a danger to skating too much in the offseason?
At Northwood we advise time away from the rink in the offseason. All students are required to participate in a fall and a spring sport. This allows athletes an opportunity to recharge their batteries in a different environment.
With this said, we believe it is beneficial to slowly work back onto the ice in the summer months. We do not recommend a summer full of competitive tournaments, but two or three tournaments and some skill sessions are valuable for development. Players must be conscious to steer clear of developing the bad habits prevalent in summer hockey.
