UPSKILL with FANTASTIC - neuroplastic
Neural plasticity, the brain's ability to reorganize and adapt in response to experience and learning, plays a crucial role in improving neuromuscular movements necessary for skill execution in athletes. This plasticity can be enhanced through various training strategies and practices. We explore key evidence-based methods athletes to improve neural plasticity in hockey players.
Deliberate Practice
Deliberate practice is a structured and goal-oriented approach to training that emphasizes repetitive practice of specific skills while receiving immediate feedback. Research shows that engaging in deliberate practice can lead to significant improvements in motor skills and neural pathways in the brain (Ericsson et al., 1993). For instance, a study by Bavelier et al. (2012) found that deliberate, targeted practice enhances synaptic strengthening and promotes changes in the brain’s organization, which directly impacts motor learning. Too often we see basic skills work neglected in hockey training at all levels and left to individual time alone to hone. Every single session requires active skills application around receives - passing - eliminations- shooting- tacking - goal stopping; no exceptions, ever.
Variety in Training
Incorporating a variety of training stimuli and movements challenges the brain to adapt and develop new neural pathways. It may also help you increase training attendance. This concept, known as "task variability," encourages the nervous system to engage different muscles and motor neurons, facilitating improved motor control and coordination (Zarif et al., 2019). Research by Garrison et al. (2017) illustrates that varied practice enhances skill transfer and adaptability, showing that exposure to different contexts and conditions fosters greater neural plasticity. You want skills decline - keep copy and pasting off the Internet - think outside the square when designing skills drills and challenges. Look to other sports for inspiration if need be. The conservatism and myopic mindset of coaches and coaching in hockey leaves it miles behind other sport such as football and basketball.
High-Intensity Interval Training (HIIT)
High-Intensity Interval Training has been shown to improve not only physical fitness but also cognitive function and neuroplasticity. The brief, intense bouts of exercise stimulate neurotrophic factors, such as brain-derived neurotrophic factor (BDNF), which play a significant role in supporting the growth and differentiation of new neurons (Zoladz & Pilc, 2010). Studies indicate that athletes who engage in HIIT demonstrate enhanced cognitive flexibility, which is key for adeptness in skill execution (Ring et al., 2020).It may be worth reading what we have shared before on this topic:
When working with 1:1 aspirational and elite athletes we will mix training modalities with HIIT, mix the terrain, the distances, the company, the challenges and carefully balance it with recovery sessions.
Mindfulness and Mental Imagery
Mindfulness techniques and mental imagery can enhance neural plasticity by improving focus and the neuromuscular connections required for motor skills. Techniques like visualization allow athletes to mentally rehearse movements, which can activate the same neural pathways involved in executing those movements physically (Cumming & Hall, 2002). Research by Decety and Grèzes (2006) found that mental practice enhances actual motor performance, creating a stronger connection between the brain's motor cortex and the muscles involved. The role of positive video footage of the individual, the team and elite outsiders executing skills and plays can not be underestimated.
Skill Progression and Repetition
Gradually increasing the complexity of skills—often referred to as "progressive overload" in the context of skill training—stimulates adaptive responses in both the nervous and muscular systems. Repeated practice of progressively challenging tasks aligns with principles of neuroplasticity, which suggest that consistent performance improvements occur as athletes develop more efficient neural pathways (Miller & Cohen, 2001). A study by Matzle et al. (2016) showed that repetition of complex motor tasks strengthens synaptic connections and improves overall motor execution. Let's look at a very basic example - ball carry with elimination - progression is key always, never gets old.
Start with cones ( flat ones indoors )
- start at walking pace
- gradually increase pace
- shift between confined and open spaces
- get to game pace perfect execution
Add in mannequin(s)
- start at walking pace
- gradually increase pace
- shift between confined and open spaces
- get to game pace perfect execution
Add in Passive Defenders
- start at walking pace
- gradually increase pace
- shift between confined and open spaces
- get to game pace perfect execution
Add in Active Defenders
- start at walking pace
- gradually increase pace
- shift between confined and open spaces
- add in passing and outlet options
- get to game pace perfect execution
Roll into small-sided and or situational game
Cross-Training
Engaging in multiple sports or physical activities can enhance neural plasticity and improve neuromuscular coordination. Research indicates that cross-training develops a broader range of movement patterns and capabilities, which can translate positively into an athlete's primary sport (Gonzalez & Latham, 2019). Such variability in training stimuli helps to create a rich network of motor memories and enhances the brain's flexibility to adapt to skill demands. Read our recent article on the crucial role cross sports training can have.
Neuroplasticity - Aware Training Sessions for Hockey Players
Day 1: Deliberate Practice
Warm-up : 10 minutes of dynamic stretches and light skating.
Focused Skill Session :
Passing Drills : 30 minutes of practicing passing under pressure. Use cones and mannequins to create obstacles and tighten space while forcing players to adapt their strategy to designated areas of the turf.
Confinement drill (attacking) finds feet in the circle.Have cones with sticks and shoes and create a dense area of faux defenders - attack these from different receive angles looking for feet.
Feedback Session : 10 minutes of video analysis or coach feedback on the drills.
Cool Down : 10 minutes of light jogging, mobility work and active stretching.
Day 2: High-Intensity Interval Training (HIIT)
Warm-up : 10 minutes of gradual skating.
HIIT Session (20-30 minutes):
Alternate between 30 seconds of maximal effort sprints and 1-minute recovery.
Include drills such as sprinting to touch cones at different distances forward back and laterally
Cool Down : 10 minutes of light jogging, mobility work and active stretching.
Day 3: Variety in Training
Warm-up : 10 minutes of dynamic stretches.
Skill Variety Session :
Conditioned Games : Play small-sided games where specific rules are enforced (eg number of passes; aerials only) for 40 minutes.
Cool Down : 10 minutes of light jogging, mobility work and active stretching.
Day 4: Cross-Training Day
Activity : Engage in a different sport (football handball or basketball) for 60-90 minutes. Focus on skills that require similar movement patterns (agility and coordination). This helps develop varied muscle usage and motor pathways.
10 minutes of light jogging, mobility work and active stretching.
Day 5: Mindfulness and Mental Imagery
Warm-up : 10 minutes of running mobility and light agility work with focus on breathing.
Mental Imagery Session (30 minutes) :
Settle down off-turf and practice visualization techniques. Have players imagine themselves performing key skills successfully in a game setting (Cumming & Hall, 2002). Employ positive individual video performances and also elite level plays across the lines and positions that represent all playing types.
Follow this with a 30 minute practical EXPO - Funky session to encourage creative skill execution and set piece innovation.
Cool Down : 10 minutes of light jogging, mobility work and active stretching.
Day 6: Mixed Training
Warm-up : 15 minutes of running and mobility with variations
Combination Skill Practice (40 minutes) :
Combine drills from the previous days, such as shooting under pressure and quick passing.
Team Play Simulation : 15-20 minutes of game focusing on applying skills learned during the week.
Cool Down : Review the week’s learning experiences, discussing what worked well.
Day 7: Recovery and Flexibility
Activity : Engage in light, low-impact activities such as swimming or yoga focusing on flexibility and breath work for 30-60 minutes. This promotes recovery while still maintaining physical activity.
Bibliography
Bavelier, D., Green, C. S., & Dye, M. W. (2012). The Importance of Visual Experience in the Development of the Brain's Plasticity. Nature Reviews Neuroscience , 13(7), 357-366. doi:10.1038/nrn3305.
Cumming, J., & Hall, C. (2002). Imagery and Performance in Sport: A Review of the Literature. Journal of Applied Sport Psychology , 14(1), 9-28. doi:10.1080/104132002529077.
Decety, J., & Grèzes, J. (2006). The Power of Simulation: Imagining the Actions of Others Increases Facilitation in the Motor Cortex. NeuroImage , 35(2), 704-711. doi:10.1016/j.neuroimage.2006.01.001.
Ericsson, K. A., Krampe, R. T., & Tesch-Römer, C. (1993). The Role of Deliberate Practice in the Acquisition of Expert Performance. Psychological Review , 100(3), 363-406. doi:10.1037/0033-295X.100.3.363.
Garrison, J. R., et al. (2017). The Impact of Varied Practice on Skill Acquisition and Performance in Athletes. International Journal of Sports Science & Coaching , 12(4), 513-520. doi:10.1177/1747954117710220.
Gonzalez, A., & Latham, T. (2019). The Impact of Cross-Training on Athletic Performance: A Review of Evidence. Journal of Sports Sciences , 37(6), 689-694. doi:10.1080/02640414.2018.1498756.
Matzle, J. A., et al. (2016). Repeated Practice of Complex Motor Tasks Enhances Neural Plasticity and Skill Learning. Neuroscience Letters , 640, 100-105. doi:10.1016/j.neulet.2016.01.007.
Miller, E. K., & Cohen, J. D. (2001). An Integrative Theory of Prefrontal Cortex Function. Annual Review of Neuroscience , 24, 167-202. doi:10.1146/annurev.neuro.24.041701.114023.
Ring, A., et al. (2020). High-Intensity Interval Training and Cognitive Function: A Review of Current Evidence and Future Directions. Journal of Clinical Medicine , 9(11), 3470. doi:10.3390/jcm9113470.
Zoladz, J. A., & Pilc, A. (2010). The Role of Exercise in Cognitive Performance: Focus on the Brain-Derived Neurotrophic Factor. Endocrine , 37(1), 46-55. doi:10.1007/s12020-010-9328-0.
Zarif, O., et al. (2019). The Role of Task Variability in Enhancing Motor Skills: Implications for Athletic Training. Sports Medicine , 49(3), 355-366. doi:10.1007/s40279-019-01075-2.
