2SPF Hockey

2SPF Hockey Focus: Female hockey players must train for strength, speed, agility, and power to increase their overall performance.

Female hockey players are highly susceptible to injuries of the knee and shoulder.  Strengthening the support muscles around the shoulder including the rotator cuff and deltoids will decrease the likelihood of injuries.  Likewise, building up the quadriceps muscles and tendons surrounding the knee will help support it.  Teaching correct squats and movements using the gluteus and hamstring muscles (posterior chain) will help take excess pressure off of the knees.

Teaching correct posture and appropriate sequencing of muscle contractions during movement allows for greater range of motion, improved momentum transfers, and decreased injuries.

Building the core muscles including the abdominals, gluteus, and lower back will create more support and promote stronger momentum transfers from lower to upper body.  The core muscles are involved in every movement a hockey player makes. 2SP builds these aspects of the body using unorthodox methods and a variety of cutting edge training equipment.

Speed and explosiveness are important aspects of the hockey player’s game.  Reacting quickly, making explosive movements, and using proper sprint technique are characteristics of great athletes.  These characteristics make up the focus of the 2SP program.

Higher performance demands require higher performance nutrition practices.

2SPF Hockey Specific Exercises:

2SP Dry Land Performance

Training, Shooting & Stick Handling

Speed Skating: Strengthening the legs to produce force at greater frequencies will increase speed on the ice.  2SP trains for balanced leg muscle development training both the inner and outer thigh equally along with anterior and posterior chain leg musculature.  Making powerful, complete strides is the focus of training.  Flexibility is a major component of speed development.

Slap Shot Power: Developing quickness and power in the upper body will increase the power of the slap shot.  Laying solid foundations of proper strength training posture, along with consistent and healthy overload will build up an athletes strength and keep them free from injuries to the upper body.

Core-Balance: Using unstable or single leg training exercises, athletes will increase stability.  Adding game-like forces and movements under resistance  to the tendons, ligaments, and musculature of the body will increase performance on the ice and keep athletes less injury prone.  Building the abdominal, upper/lower back, and gluteus muscles appropriately will decrease the likelihood of pain from overuse and will amplify the athletes ability to transfer momentum explosively.

Quick reactions: Drills using small weighted balls, medicine balls, resistance bands, and punching bags are used to increase hand-eye coordination, hand speed, higher frequency momentum transfers, and faster overall reaction times.  Most drills used in 2SP training are designed with quick reactions in mind along with speed, strength, and power production.

Higher performance demands require higher performance nutrition practices. 2SP hockey players will adhere to these practices and will learn how to properly fuel themselves to perform at high levels of competition.

Consistently sound and efficient movements originate from flexibility, correct sequencing of muscle contractions, and increased overall fitness levels.  2SP builds these features in an enjoyable, challenging, and technically sound training environment.

Puck handling: 2SP uses quick hand and foot drills to increase the speed, range, and agility of puck handling skills.

Speed and Explosiveness are important aspects of the hockey player’s game.  Reacting quickly, making explosive movements, and using proper sprint technique are characteristics of great athletes.  These characteristics make up the focus of the 2SP program.

Proper teaching of fundamentals including speed training, strength training, and appropriate power lifting are very important for hockey players looking to improve their performance on the ice.  Consistently sound movements originate from flexibility, correct sequencing of muscle contractions, and increased overall fitness levels.  2SP builds these features in an enjoyable, challenging, and technically sound training environment.

2SP Hockey Offers

Additional Off Ice Skill Specific Hockey Training

Tina Ciraulo offers Shooting and Stick Handling Technique Sessions at 2SP Training Facility.

• Captain of St. Cloud University Women’s D-1 Ice Hockey Team
• Played Professional Women’s Hockey across Europe
• Coached at USA Select U16 Player Development Camp
• Member of 2008 Little Caesars Women’s National Championship Team

Tina Ciraulo

Certified CPT

Education

High Performance Sports Nutrition Consultant

Bachelor of Science (BS) St. Cloud State University, St. Cloud MN

CPR and AED Certified through American Heart Association

Certified Personal Trainer through the National Personal Training Institute

Certificate of Completion in Basic Nutrition

Certificate of Completion in BOSU

Hockey Specific Experience

Member of 2000 Belle Tire National Championship Team

10 Years experience boys travel hockey

Captain of St. Cloud University Women’s D-1 Ice Hockey Team

Played professional women’s hockey across Europe

Coached at USA Select U16 Player Development Camp

Rate: $55 per hour