Shannon Valerio

Shannon Valerio, MA, CSCS, is a former world class speed skater. She began competing at the age of seven and quickly rose to the national ranks, at one point having the fastest 100m of all women in the country. During her 20-year career in short-track and inline speed skating, she competed internationally, amassed 14 national titles and eventually landed a contract with a professional racing team. While in college, she took a brief hiatus to play hockey for the University of Denver Women’s team, where she played under exceptional coaches, eventually becoming a player-coach herself.

Dear Cherry Creek Athletes and Parents,

I’m excited and honored to begin my third season with Cherry Creek Hockey. I loved seeing all the progress our players made last season, and this year I am striving to help everyone reach even greater heights. Creek isn’t just another high school program: Our commitment to advancing our players at each level, including post-high school hockey, rivals any club organization in the state, and perhaps the country! Skating is 90% of the game, and we at Creek prioritize skating along with all other development. 

Just as our players strive to improve, I continually adjust my methods to be the best I can be as a skating coach. This year, in addition to working with Creek I will be coaching the Grand Junction River Hawks, a new NCDC (Junior) team. I will be using the same methods with all Creek teams as I will with Grand Junction.

My methods are a bit different from what you may be used to, as I take a very science-based approach to skating development using my background as a world-class speed skater and coach, certified strength and conditioning specialist, and ACHA collegiate hockey player and coach. 

Speed skaters are continually pushing the envelope when it comes to creating biomechanical and metabolic advances on skates. Hours in wind tunnels, working with wearables, and biometrics from university-backed studies provide data that is applicable to all forms of skating. Our understanding of what makes not just good, but great, fast skaters has advanced in just the past 5 years. I love the challenge of applying this new data to specific game situations and overall play.

Season Plans:

Below is a matrix that I have created outlining the annual plan for each team. 

In the first phase of our skating work, each team will focus on getting proper weight transfer, building hip strength and learning to use biofeedback to adjust their technique. Once skaters develop this understanding, we will progress to the core of our training with a high-volume overspeed phase, which leads to neuromuscular strength and game-level conditioning.

Boys hit what is referred to as their biological “speed window” during approximately 13 - 16 years of age. It is critical during this period to develop speed via high-volume, high-speed work. Armed with basic technique knowledge and application, this method is the secret to Cherry Creek’s speed and skating prowess. 

Because girls enter their speed window earlier (between the ages of 11-14), we adjust their program slightly to include more edge-focused and explosive power work up front. However, speed gains can always be made, so we also do speed work each session.

As the season progresses, we begin to add individual skills. While we continue to perform drills at overspeed and game speed, we add individual skills used in game situations. Learning the proper mechanics to cut to the net under pressure from the opposing defeseman, or knowing exactly where and how to perform a cutback or escape when getting angled to the boards will help you elevate your game and become a higher-level contributor to your team.

In our final phase, our work becomes more sophisticated and team-focused, employing tactics that require individual skills. Execution of strategies such as zone entry change-of-speed and escapes, as well as transitional play requiring positional precision to snap off quick, accurate shots, all require top-end skating skills in order to capitalize on scoring opportunities. 

Of course, specific sessions may change based on what I’m seeing in games, but hopefully this detail gives you a better understanding of what we’ll do each week, why we do it, and how it makes both individual players and their respective teams better. 

If anyone has any questions throughout the season, please feel free to ask. I’m always willing to give individual feedback and guidance.

See you on the ice!

Shannon

Casey Bond - Director of Sports Performance

Casey Bond brings over 25 years of expertise in sports performance, having shaped the physical capabilities of athletes at the highest levels. With a Masters in Sports Medicine and a strong background in fitness and nutrition, Casey has played a pivotal role as the Head Strength and Conditioning Coach for the Colorado Avalanche, helping them to a 2022 NHL Stanley Cup victory and earning the title of 2015 NSCA Professional Strength Coach of the Year.

Casey’s approach to athlete development combines cutting-edge technology with tried-and-true training methods, ensuring peak performance and injury prevention. His work has had a lasting impact on NHL players, from designing personalized training regimens to overseeing comprehensive nutrition and recovery programs. Casey’s commitment to excellence and proven track record make him a leader in the field of strength and conditioning.