August 30, 2011
Circuit Training
Training and conditioning tips from Nichols School head athletic trainer ... BAMBI HORTON
by Staff Report/
Athletic trainer Bambi Horton works with the Nichols School’s three boys hockey teams and two girls hockey teams.
EDITOR’S NOTE: Each month, New York Hockey Journal takes you around the region for training tips from the top athletic trainers and strength and conditioning coaches.
Bambi Horton has been involved with athletics at the Nichols School in Buffalo, N.Y., for the past six years, through her position with Sports Physical Therapy/Athletic Training of New York, where she has held the title of sports medicine coordinator since 2008.
Horton received her bachelor’s of science in athletic training/sports medicine from Valparaiso (Ind.) University in 2002, where she graduated with honors. She is currently an accredited clinical instructor for Canisius (N.Y.) College and Daeman (N.Y.) College, instructing athletic training students.
At Nichols, she works with the school’s three boys hockey teams and two girls teams for students in grades 9-12.
Horton is an American Red Cross Certified CPR/AED instructor, and program creator and director of the Nichols summer camp G.O.A.L.S. (Go Out And Live Strong). In her spare time, she enjoys boxing.
What are the biggest differences in their training regimens players see when they arrive at the Nichols School?
“The coaches and I have worked to develop training regimens that incorporate all aspects of the game, from the skill work to injury prevention. The coaching staff at Nichols appreciates how important it is to incorporate the extra time into practices to focus on the flexibility, core training and injury prevention techniques that lead to better athletes and less time lost due to injury.
“A lot of athletes new to Nichols are not used to this. They quickly learn about dynamic warm-ups, circuit training and post-participation static stretching.”
What are some of the most common training mistakes you see with new players?
“Too much too soon. A lot of new athletes want to go all-out and give it 100 percent right away. They tend to ignore the small aches and pains that build up and lead to overuse injuries.
“Your body needs time to acclimate to the training regimen and stresses you are putting it under. So do not ignore these small aches and pains; see your athletic trainer to address them right away and prevent further problems.”
If you had a list of a few top exercises to help young players improve their injury prevention, what would they be?
“Core exercises. Your core is the center of your balance, power and strength. A strong core supports everything, even your ankles.
“Working things like a variety of planks, perfectly-formed squats without a ton of weight, lunges with a weighted medicine ball held overhead, BOSU ball work and, of course, flexibility is key.
“Core work is one of the most versatile exercises, so don’t just do some crunches and think that you have done your core workout; have fun with it and mix it up a bit.
What are the biggest dangers, conditioning-wise, to players preparing to begin a new hockey season?
“Not taking the time to do off-ice or land training. In most cases, your team only has a limited amount of ice time to practice; if you are not conditioning off-ice, your endurance, strength and power will suffer. All of which can result in injury due to fatigue and weaknesses, not to mention a decrease in performance.”
What are your biggest nutritional do’s and don’t for young players?
“As an athlete, your body is your machine. You need to properly fuel that machine if you don’t want it breaking down on you halfway through a performance.
“I advise my athletes to eat whole foods with nutrients on a regular basis: breakfast, snack, lunch, snack and dinner consisting of lean proteins, fruits, vegetables and complex carbs like whole-wheat breads and pastas.
“Hydrating is as important, so drinking plenty of water, staying away from caffeine, sugars and even sports drinks unless you are mid- or post-competition. Avoid fast food and energy drinks that keep you running on a short fuse.”
What’s the best advice you can give players who are new to the weight room?
“Educate yourself on the type of equipment, its purpose and how to properly use it, and know your plan of attack each day going into it. Have a program designed and review it with someone who knows what they are doing — a coach, your athletic trainer or your strength and conditioning coach. The weight room is not as intimidating if you know what you are doing going in.”
How does early season training differ from midseason training? Late-season training?
“By the time you reach early season, you should already have prepared your body for the stress you are going to be putting on it. You should not use the preseason to get into shape; you should already be there.
“In the early season, you should focus on your skill development, training your muscles for muscle memory. Midseason is more your time to focus on maintaining your endurance, power and strength. Late-season training, it is important to focus on your injury prevention. That is when fatigue is easiest to set in and most commonly causes injury. Take the time to focus on your flexibility and allow your body recovery time, as late-season play tends to be some of the most intense play.”
What are some good exercises players can do away from the rink?
“Ground work circuit training has been the most beneficial to our Nichols hockey players. There they do circuits of core work, endurance and sprint training, agility work, and weight training.
“We chose circuit training because it keeps the heart rate elevated while training a variety of different muscle groups. Examples would be jump rope, push-ups, planks, stairs, lateral bounding and squats.”
This article originally appeared in the August 2011 issue of New York Hockey Journal.
