Scott Umberger: Elite Powerlifter and Strength Coach’s Guide to Sports-Specific Training

How does Scott Umberger approach sports-specific training. What are his credentials in powerlifting and coaching. How does he apply powerlifting principles to other sports. What insights does he offer for lacrosse and hockey training.

Scott Umberger’s Powerlifting Achievements and Credentials

Scott Umberger is a highly accomplished powerlifter with impressive personal bests and competition results. His multi-ply equipped lifting records include:

• Squat: 835 lbs
• Bench Press: 500 lbs
• Deadlift: 670 lbs
• Total: 1970 lbs

Umberger has competed successfully in various federations, including IPA and RPS, winning multiple championships in the 220 lb and 242 lb weight classes. His highest Dots score of 552.28 demonstrates his exceptional strength-to-weight ratio.

Translating Powerlifting Principles to Sports-Specific Training

As a strength coach, Umberger applies his powerlifting expertise to enhance performance in other sports. His approach emphasizes the importance of understanding sport-specific demands while focusing on fundamental strength and conditioning principles.

Adapting Training Methods for Different Sports

How does Umberger adapt powerlifting techniques for other athletes? He recognizes that each sport has unique physical requirements and energy systems. For example, he notes the differences in running volumes between lacrosse positions:

• Attackers and defenders: Similar running volumes
• Midfielders: Highest running volume
• Goalies: Lowest running volume

By understanding these positional differences, Umberger can tailor strength and conditioning programs to meet the specific needs of each athlete.

The Challenge of Sport-Specific Energy System Training

Umberger acknowledges the limitations in available research for certain sports like lacrosse. He states, “There are not any studies that I’ve run across that outline the specific volume and heart rate for the game of Lacrosse.” This lack of precise data presents both challenges and opportunities for innovative coaching approaches.

Using Cross-Sport Comparisons

To overcome the lack of sport-specific studies, Umberger draws parallels between similar sports. He mentions research from soccer’s Premier League as a potential reference point for understanding the physiological demands of field-based sports.

Case Study: Applying Powerlifting Principles to Ice Hockey

Umberger illustrates his coaching philosophy through a case study of training an NHL hockey player. This athlete scored 19 points in 25 playoff games, demonstrating peak performance when it mattered most.

Understanding Hockey’s Unique Demands

What are the specific challenges of training for ice hockey? Umberger breaks down the sport’s structure:

• Shift duration: Approximately 45 seconds
• Rest between shifts: About 1 minute 30 seconds
• Total shifts per game for top players: 22-29
• Game structure: Periods separated by two 20-minute intermissions

This intermittent, high-intensity nature of hockey presents unique training challenges that Umberger must address in his programming.

The Limitations of Exact Game Replication in Training

Umberger emphasizes the difficulty and potential drawbacks of attempting to replicate exact game conditions in training. Why is this approach problematic? Several factors come into play:

1. Physiological stress: Mimicking full game demands in training can lead to overtraining and increased injury risk.
2. Recovery limitations: Athletes may not have sufficient time to recover between high-intensity training sessions that simulate full games.
3. Psychological factors: Constant full-game simulations may lead to mental burnout and decreased motivation.

Instead, Umberger advocates for a more balanced approach that focuses on developing the underlying physical qualities needed for success in the sport.

Umberger’s Philosophy on Success and Training

Scott Umberger’s coaching style is influenced by his powerlifting background and a holistic view of athletic development. He emphasizes the importance of mental attitude and embracing the challenges of training, as evidenced by his chosen quote:

“You do not pay the price of success, you enjoy the price of success.” – Zig Ziglar

This mindset reflects Umberger’s belief that athletes should find fulfillment in the hard work and dedication required to achieve their goals.

Balancing Specificity and Foundational Strength

How does Umberger balance sport-specific training with general strength development? His approach incorporates:

• Foundational strength exercises derived from powerlifting
• Sport-specific movement patterns and energy system training
• Periodization to manage fatigue and peak performance
• Individualized programming based on an athlete’s position and physical attributes

This multifaceted strategy allows athletes to develop the raw strength and power from powerlifting while honing the specific skills and conditioning required for their sport.

Adapting Training Protocols for Different Sports and Positions

Umberger’s experience across multiple sports has taught him the importance of adapting training protocols to suit specific athletic demands. How does he approach this customization?

Position-Specific Considerations in Lacrosse

For lacrosse, Umberger takes into account the varying physical demands of different positions:

• Midfielders: Focus on endurance and repeated sprint ability
• Attackers and Defenders: Balance of strength, power, and anaerobic capacity
• Goalies: Emphasis on explosive movements and reaction time

By tailoring programs to these positional needs, Umberger ensures that each athlete develops the specific physical attributes required for success in their role.

Transferring Skills Between Sports

Umberger’s success in training athletes across different sports demonstrates his ability to identify transferable skills and training methodologies. What principles allow for this cross-sport application?

1. Focus on fundamental movement patterns
2. Development of overall athleticism
3. Adaptation of intensity and volume based on sport-specific energy systems
4. Incorporation of sport-specific skills into strength and conditioning routines

This approach allows Umberger to apply his powerlifting expertise to a wide range of athletic pursuits, enhancing performance across various sports.

The Role of Strength in Injury Prevention and Performance

As a powerlifter and strength coach, Umberger understands the crucial role that strength plays in both injury prevention and athletic performance. How does he incorporate this knowledge into his training programs?

Building a Strong Foundation

Umberger emphasizes the importance of developing a solid strength base for athletes in all sports. This foundation serves multiple purposes:

• Improved force production for enhanced performance
• Increased joint stability to reduce injury risk
• Enhanced body awareness and control
• Greater resilience to the physical demands of competition

By prioritizing strength development, Umberger helps athletes create a robust physical platform from which sport-specific skills can be optimized.

Balancing Strength and Skill Development

While recognizing the importance of strength, Umberger also understands the need to balance it with sport-specific skill development. How does he achieve this balance?

1. Periodization of training to emphasize different qualities throughout the season
2. Integration of sport-specific movements into strength training sessions
3. Collaboration with sport coaches to ensure complementary training approaches
4. Regular assessment and adjustment of programs based on individual athlete progress

This balanced approach allows athletes to develop the strength needed for their sport while continually refining their technical skills and tactical understanding.

The Importance of Individualization in Athletic Development

One of the key principles in Umberger’s coaching philosophy is the importance of individualization. Why is this approach crucial for athletic success?

Factors Influencing Individualized Programming

Umberger considers numerous factors when designing individualized training programs:

• Sport and position-specific demands
• Individual strengths and weaknesses
• Training age and experience
• Injury history and current physical condition
• Short-term and long-term athletic goals
• In-season vs. off-season training needs

By taking these factors into account, Umberger can create highly targeted programs that maximize each athlete’s potential while minimizing the risk of overtraining or injury.

Adapting to Athlete Response and Progress

How does Umberger ensure his programs remain effective over time? He emphasizes the importance of continual assessment and adaptation:

1. Regular performance testing to track progress
2. Ongoing communication with athletes to gauge subjective feedback
3. Flexibility in programming to accommodate individual responses to training
4. Collaboration with other coaches and support staff to gather comprehensive athlete data

This adaptive approach allows Umberger to fine-tune his programs, ensuring that each athlete continues to make progress throughout their training cycle.

Leveraging Technology and Data in Strength and Conditioning

While Umberger acknowledges the limitations of available research for some sports, he recognizes the value of leveraging technology and data in his coaching practice. How does he incorporate these elements into his training approach?

Utilizing Available Research and Technology

Umberger stays informed about the latest developments in sports science and strength and conditioning research. He applies this knowledge in several ways:

• Analyzing studies from similar sports to inform training strategies
• Using wearable technology to monitor athlete workload and recovery
• Implementing video analysis to assess technique and movement patterns
• Tracking key performance indicators to measure progress and inform program adjustments

By combining scientific knowledge with practical experience, Umberger creates evidence-based training programs that are continually refined and optimized.

Balancing Data-Driven Approaches with Coaching Intuition

While Umberger values data and technology, he also recognizes the importance of coaching intuition and experience. How does he strike a balance between these elements?

1. Using data to inform decisions while considering individual athlete context
2. Combining objective measurements with subjective athlete feedback
3. Recognizing patterns and trends that may not be immediately apparent in the data
4. Applying lessons learned from years of coaching experience to interpret and act on available information

This balanced approach allows Umberger to make informed decisions that consider both scientific evidence and the unique needs of each athlete.

The Future of Sports-Specific Strength and Conditioning

As the field of strength and conditioning continues to evolve, what does Umberger see as the future of sports-specific training? Several key trends and areas of focus emerge:

Emerging Trends in Athletic Development

• Increased integration of technology for real-time performance monitoring
• Greater emphasis on recovery and regeneration techniques
• More sophisticated periodization models that account for individual variability
• Enhanced focus on mental skills and psychological preparation
• Continued refinement of sport-specific energy system training

Umberger remains at the forefront of these developments, constantly seeking to improve his coaching methods and provide the best possible support for his athletes.

The Ongoing Importance of Foundational Principles

Despite the rapid advancement of sports science and technology, Umberger emphasizes that certain foundational principles will always remain crucial:

1. Proper exercise technique and movement quality
2. Progressive overload and adaptation
3. Consistency and long-term athlete development
4. Balancing training stress with adequate recovery
5. Cultivating a strong work ethic and positive mindset

By combining these timeless principles with cutting-edge approaches, Umberger continues to help athletes reach their full potential across a wide range of sports and disciplines.

Scott Umberger

Scott Umberger

Personal Bests

Competition Results

Place	Fed	Date	Location	Competition	Division	Age	Equip	Class	Weight	Squat	Bench	Deadlift	Total	Dots
1	IPA	2019-11-23	USA-PA	National Powerlifting & Bench Press Championships	Amateur Open		Multi	220	220. 4		485	585	1070	298.73
1	IPA	2019-04-27	USA-OH	Showtime Classic	Amateur Open		Multi	220	220	835	485	585	1905	532.35
2	IPA	2017-12-09	USA-OH	Buckeye Brawl	Amateur Open		Multi	242	223	805	475	600	1880	522.31
1	IPA	2017-08-12	USA-PA	Lift for Dreams	Amateur Submasters 33-39		Multi	220	218. 4	800	500	670	1970	552.28
1	RPS	2017-04-22	USA-PA	Inferno 2	Amateur Submasters 33-39		Multi	220	211	735	455	585	1775	505.38
2	IPA	2016-12-10	USA-OH	Buckeye Brawl	Pro Open		Multi	220	208.2	700	440	600	1740	498.51
1	RPS	2016-04-30	USA-PA	Inferno	Amateur Submasters 33-39		Multi	220	207. 2	685	435	605	1725	495.35
2	IPA	2015-11-07	USA-OH	Buckeye Bash	Amateur Open		Multi	220	204	675	250	650	1575	455.66
DQ	RPS	2014-07-19	USA-OH	LexenXtreme Powerlifting Celebration Bash	Amateur Open		Multi	220	202			610
1	IPA	2010-10-24	USA-OH	Lexen Xtreme Fall Classic	Amateur Open		Multi	198	198. 4			625	625	183.31

Get Jacked! With Coach Scott Umberger

Quote of the week:

“You do not pay the price of success, you enjoy the price of success.”

– Zig Ziglar

I was asked to write some training advice that was position specific.

Basics: Attack and D run pretty close to the same amount. The middies are running the most and the goalies the least.

via sfPhotocraft (flickr)

To be honest, there are not any studies that I’ve run across that outline the specific volume and heart rate for the game of Lacrosse. The only study that I’ve seen is for soccer and it was done in the Premier League. They have the money to do these studies on these “machines” at that level.

So in regards to me having specific information down to total volume to be trained in a session, I don’t have it. The good news is that I don’t need it. I’ve trained a hockey player who has scored 19 points in 25 NHL playoff games.The key here is playoffs. He played well during the season and killed it in the post-season. I mention this because you can train and be ready for your position. It’s not just cut and dry.

I’ll use ice hockey to explain the challenges mimicking games exactly how you play them because hockey is a structured sport with shifts. A hockey shifts lasts basically 45 seconds with a 1.30 rest. A good NHL offensive player will play between 22-29 shifts in a game. The issue is that these shifts are broken up over a game with two 20 minute periods in between. If I completely replicated a game in a energy system workout (cardio) it would take 3 hours. Who has that time for that, especially with weight room and skill work to do?

Aside from conditioning (where I like to get position specific), I prefer to look at the individual athlete and seek to “fix” that athlete’s issues.

via gus_estrella (flickr)

Even with the Pro Lax players, I could pick out several issues. Lets face it, strength training isn’t something that is done from an early age in youth Lax like it is in football. There are exceptions but serious strength training isn’t done across this country in Junior High and High School Lax Programs. To be honest, football is the only sport that comes close and there are still more programs that fall short than excel in this area. Basic athletic and strength training techniques would be great in helping any Lax Athlete.

A tale from this summer….

I helped changed the game of a major DI middie this summer in 8 short weeks. Being already one of the best athletes on the team from the outset, he destroyed all of his old testing results when he went back to school. He dropped 3-4 tenths off of his pro shuttle and L drill, added 25 lbs to his bench, and added 10 pull ups to his total(with 6 being taken off for swinging). He also ran a 5:26 mile (3 sec PR) after destroying the 27- 100 yd sprints that they had to do prior to testing the mile. I didn’t train him as just a middie, I simply trained an athlete that needed to get strong.

He did have some shoulder mobility issues that we worked on throughout the summer but the rest of the time was spent developing the athlete. The most impressive aspect to all of these performance gains is that he added 15 pounds during those 8 weeks. He trained his ass off and ate his face off (ETG for those that read my regular posts).

If you would like to get position specific here’s my recommendation:

You’ll need a coach/partner, a stop watch, and a whistle. Have the coach start the watch. The idea is to run in different intervals over the next 10-15 minutes. The intervals will change and you can’t do anything about it because the guy with the watch and whistle is controlling your destiny. The coach should sprint you between 3-8 seconds, jog you between 2-15 seconds, and walk for 3-15 seconds.

The idea is to mix these intervals up. Nothing should be the same. You want position specific? You want age level specific? Here’s where you can customize the running to meet your position needs. You can control the running, the rest, and the jogging according to your game play. You should run in the areas in which you play. Obviously the defensive players aren’t running over the entire field. So don’t condition like that if you are a defenseman. The idea is to run with a stick like you do in a game. Cut and run like you do in games.

I would do this for at least 20 minutes once you “get the hang of it”. If it’s easy then do it for 30 minutes. I would like to see you get up to 50-60 minutes. You can rest for 5-10 minutes halfway through the workout as a “half time” if you would like.

The problem with this workout is that it’s hard to do without help. The good news is that the help doesn’t have to know anything about Lax. Have them mix it up and work you hard.

__________________________________________________________

Scott Umberger is the owner of Umberger Performance and can be reached through www,umbergerperformance.com or email at scottumberger@gmail.

com

Scott Umberger has worked with high school, college (athletes from 20 different NCAA schools), and professional athletes(MLL, NHL-ECL, MLB, CHL, NFL, NBA, World Championship Games, and Arena Football I & II), 3 All-Americans (track, swimming, hockey), a Biletnikoff Trophy Winner (top DI Football Receiver), 2 Hobe Baker Trophy Finalist-top 3 and top 10 (Heisman Trophy of College Hockey), a top 10 NCAA scorer in Men’s Hockey, a member of the USA U-22 Woman’s Team, FINA Master World Championship Qualifying Swimmer, current Olympic Hopeful Javelin Thrower, ECAC/IC4A qualifying track hurdler.

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The NHL season kicked off Thursday: All Team Rosters

NEW YORK – Here are the official NHL club lists; regular 2011–2012 season started on Thursday.

Anaheim Ducks

Matt Beleski, Jason Blake, Sheldon Brookbank, Andrew Colliano, Jeff Delaurier, Dan Ellis, Curtis Foster, Cam Fowler, Ryan Getzlaf, Andrew Gordon, Nathan Genin, Jonas Hiller, Saku Koivu, Maxim Mosenier, Brian McGrettan, Brandon McMillan, George Parros, Corey Perry, Bobby Ryan, Luka Sbisa, Teemu Selanne, Devante Smith-Pelly, Lubomir Wisznowski.

Injured: Tony Lidman, Matt Smaby.

Boston Bruins

Matthew Bartkowski, Patrice Bergeron, Johnny Boychuk, Gregory Campbell, Jordan Caron, Zdeno Hara, Joe Corvo, Andrew Ference, Nathan Horton, Chris Kelly, David Krejci, Milan Lucic, Brad Marchand, Adam McQuaid, Daniel Paille, Rich Peverley, Benoit Pouglio, Tuukka Rask, Tyler Seguin, Dennis Seidenberg, Tim Thomas, Sean Thornton.

Injured: Steven Kampfer, Mark Saward.

Buffalo Sabers

Luke Adam, Brad Boyes, Christian Erhoff, Mat Ellis, Tyler Ennis, Jonas Enroth, Paul Gostad, Nathan Gerbe, Marc-André Gragnani, Jochen Hecht, Patrick Kaleta, Ville Leino, Jordan Leopold, Drew McIntyre, Cody McCormick, Ryan Miller , Tyler Myers, Jason Pominville, Robin Reger, Derek Roy, Andrey Sekera, Drew Stafford,

Injured: Tomasz Vanek, Mike Weber.

Carolina Hurricanes

Brian Allen, Brian Boucher, Tim Brent, Zach Dalpe, Patrick Dwyer, Justin Faulk, Tim Gleeson, Jay Harrison, Jussi Jokinen, Derek Joslin, Tomas Kaberle, Chad Larose, Jamie McBain, Ryan Murphy, Yoni Pitkanen, Alexey Ponikarovsky, Tuomo Ruutu, Jeff Skinner, Eric Staal, Anthony Stewart, Brandon Sutter, Jiri Tlusty, Cam Ward.

Columbus Blue Jackets

Cameron Atkinson, Deryck Brassard, Matthew Calvert, Jeff Carter, Grant Clitsom, Derek Dorsett, Ryan Johansen, Aaron Johnson, Derek McKenzie, Radek Martinek, Steve Mason, Maxim Mayorov, Mark Methot, Rick Nash , Samuel Palsson, Vaclav Prospal, Chris Russell, Curtis Sanford, David Savard, Fedor Tyutin, RJ Amberger, Antoine Vermett, James Wisniewski.

Injured: Jared Ball, Mark Dekanich, Christian Haselius, Theo Ruth.

Calgary Flames

Anton Babchuk, Rene Burke, Jay Baumister, Chris Butler, Mark Giordano, Curtis Glencross, Niklas Hagman, Scott Hannan, Roman Horak, Jerome Iginla, Tim Jackman, Olli Jokinen, Henrik Karlsson, Mikka Kiprusoff, Tom Kostopoulos, Pierre-Luc Letourneau-Leblon, David Moss, Corey Sarich, Derek Smith, Matthew Stayan, Lee Stempniak, Alex Tangway.

Injured: Mikael Backlund, Raitis Ivanans, Brendan Morisson.

Chicago Blackhawks

Brian Bickell, Dave Bolland, Andrew Brunette, Corey Crawford, Ray Emery, Michal Frolik, Niklas Hjalmarsson, Marian Hossa, Patrick Kane, Duncan Keith, Nick Leddy, Sami Lepisto, Jamal Myers, Steve Montador, Sean O’Donnell, Rostislav Olesh, Brandon Pirrie, Brandon Saad, John Scott, Brent Seabrook, Patrick Sharp, Jonathan Toews.

Injured: Philip Paradise, Ben Smith, Victor Stalberg.

Colorado Avalanche

Matt Duchene, T.J. Gagliardi, Jean-Sebastian Giguere, Jan Heida, Milan Heiduk, Matt Hunwick, Eric Johnson, David Jones, Chuck Cobasiou, Gabriel Landeskog, Joakim Lindström, Jay McClement, Cody McLeod , Peter Muller, Shane O’Brien, Ryan O’Byrne, Ryan O’Reilly, Kevin Porter, Kyle Quincy, Paul Stasny, Semyon Varlamov, Ryan Wilson, Daniel Winnick.

Injured: Kyle Camiskey, Brandon Yip, Mark Olver.

Dallas Stars

Christopher Burch, Jamie Benn, Adam Burish, Trevor Daly, Jacob Dowell, Radek Dvorak, Louis Ericsson, Vernon Fiddler, Mark Fistrick, Alex Goligoski, Niklas Grossman, Philip Larsen, Kari Lehtonen, Brenden Morrow, Steve Ott, Toby Petersen, Andrew Raycroft, Mike Ribeiro, Stéphane Robidas, Michael Rider, Sheldon Surey, Thomas Wincourt, Tom Wandell.

Injured: Scott Glennie, Adam Purdy.

Detroit Red Wings

Justin Abelkader, Todd Betruzzi, Fabian Brunnstrom, Daniel Cleary, Mike Commodore, Ty Conklin, Pavel Datsyuk, Patrick Eaves, Corey Emmerton, Jonathan Eriksson, Valteri Filppula, Johan Farnzen, Darren Helm, Thomas Holmstrom , James Howard, Jiri Hudler, Jakub Kindl, Niklas Cronwall, Niklas Lindström, Andrew Miller, Brad Stewart, Ian White, Henrik Zetterberg.

Injured: Jan Mursak. Edmonton Oilers Hopkins, Linus Omark, Magnus Paajärvi, Theo Peckham, Lennart Petrell, Jeff Petri, Corey Potter, Ladislav Schmid, Ryan Smith, Andy Sutton.

Injured: Ben Eager, Taylor Fedun, Sam Gagne, Ryan Whitney.

Florida Panthers

Sean Bergenheim, David Booth, Matt Bradley, Brian Campbell, Ryan Carter, Evgeny Dadonov, Keaton Ellerby, Tomasz Fleischmann, Jason Garrison, Marcel Gotch, Eric Goodbranson, Ed Jowanowski, Tomasz Kopecky, Dmitry Kulikov, Jakob Markström, Sean Matthias, Jack Skille, José Theodore, Scotty Upshall, Chris Verstig, Mike Weaver, Sitven Weiss.

Injured: Scott Clemmensen, Michael Santorelli.

Los Angeles Kings

Jonathan Bernier, Dustin Brown, Kyle Clifford, Drew Doughty, Davis Druisky, Simone Gagne, Matt Green, Trent Hunter, Jack Johnson, Anze Kopitar, Trevor Lewis, Alec Martinez, Willie Mitchell, Ethan Moreau, Scott Parsi, Dustin Penner, Jonathan Quick, Mike Richards, Brad Richardson, Rob Scuderi, Jarret Stoll, Kevin Westgarth, Justin Williams, Jeff Zatkoff.

Injured: Jake Mazzin. Minnesota Wild Nystrom, Darrol Pou, Marco Scandella, Nick Schultz, Devin Setoguchi, Jared Spurgin, Brad Staubitz, Clayton Stoner, Greg Zanon, Marek Zydlicki.

Injured: Cody Almond, Matt Kasian, Mike Lundin.

Montreal Canadiens

Blair Betts, Peter Budai, Mike Cammalleri, Chris Campoli, Eric Cole, Matthew Darcher, David Descharnay, Rafael Diaz, Andreas Engquist, Alexey Emelin, Hal Gill, Brian Gionta, Scott Gomez, Josh Gorges, Andrey Kostitsyn, Travis Moen, Max Pacioretti, Tomasz Plekanec, Carey Price, Jaroslav Shpacek, PK Subban, Yannick Weber, Jeff Wojwitka.

Injured: Hunter Bishop, Andrei Markov, Brandon Nash, Ryan White. Nashville Predators Reilly, Pekka Rinne, Craig Smith, Jerred Smithson, Nick Spaling, Zach Stortini, Ryan Suter, Jordin Tutu, Shea Weber, Colin Wilson.

Injured: Francis Bouillon, Mike Fisher, Roman Josie. New Jersey Devils Mills, Nick Palmieri, Zach Parise, Rod Pelli, Bruce Salvador, Henrik Tallinder, Matthias Tendeby, Anton Volchenkov, Dainius Zubrus.

Injured: Travis Zajack.

New York Islanders

Josh Bailey, Blake Como, Rick DiPietro, Mark Eaton, Michael Grabner, Travis Hamonic, Milan Yurchina, Andrew MacDonald, Matt Martin, Al Montoya, Mike Motto, Matt Moulson, Evgeny Nabokov, Frans Nielsen, Kyle Okposo, Jay Pandolfo, P. A. Parento, Marty Reasoner, Brian Rolston, Steve Staios, Mark Strait, Ryan Strom, John Tavares.

Injured: Jeremy Colliton, Trevor Gilles, Mark Katic, Nino Niederreiter, Rhett Rakshani.

New York Rangers

Artem Anisimov, Brendan Bell, Stu Bickel, Martin Byron, Brian Boyle, Ryan Callahan, Eric Christensen, Michael Del Zotto, Brandon Dubinsky, Steve Eminger, Tim Erickson, Ruslan Fedotenko, Marian Gaborik, Dan Girardi, Henrik Lundqvist, Ryan McDonagh, Brandon Prast, Brad Richards, Michael Rupp, Michael Sauer, Scott Sticher, Derek Stefan, Wojtek Wolski, Mats Zaccarello.

Injured: Chad Kolarik, Mark Staal.

Ottawa Senators

Daniel Alfredsson, Craig Anderson, Alex Old, Bobby Butler, Eric Kondra, Jared Cowan, Stefan Da Costa, Nikita Filatov, Nick Foligno, Sergei Gonchar, Colin Greening, Erik Karlsson, Zenon Konopka, Philip Cuba , Brian Lee, Milan Michalek, Chris Neal, Chris Phillips, David Rundblad, Zach Smith, Jason Spezza, Mika Zibanejad.

Injured: Matt Karkner, Peter Regin, Jess Winchester.

Philadelphia Flyers

Sergei Bobrovsky, Daniel Brière, Ilya Bryzgalov, Matt Carl, Braydon Coburn, Sean Couturier, Claude Giroux, Scott Hartnell, Jaromir Jagr, Andreas Lilja, Andrey Mezaroj, Andreas Nodl, Chris Pronger, Matt Reed, Zach Rinaldo, Jody Shelley, Wayne Simmonds, Maxime Talbot, Kimmo Timomen, James van Riemsdyk, Jakub Voracek, Matt Walker.

Injured: Ian Laperriere, Brandon Manning, Andrew Roe.

Phoenix Coyotes

Adrian Aucoin, Paul Bissonet, Mikkel Boedker, Kyle Chipchura, Shane Dawn, Boyd Gordon, Martin Hanzal, Rostislav Kleshla, Lauri Korpikoski, Jason LaBarbera, Daymond Langkow, Brett McLean, Derek Morris, Petteri Nokelainen, Patrick O’Sullivan, Taylor Pyatt, Michal Rozival, David Schlemko, Mike Smith, Raffi Torres, Radim Vrbata, Ray Whitney, Keith Yandl.

Injured: Kurt Sauer.

Pittsburgh Penguins

Craig Adams, Aaron Asham, Matt Cook, Pascal Dupuy, Deric Engelland, Marc-Andre Fleury, Brent Johnson, Tyler Kennedy, Chris Kunitz, Chris Letang, Mark Letestu, Ben Lovejoy, Steve McIntyre, Eugene Malkin, Paul Martin, Zbynek Michalek, James Neal, Matt Niskanen, Brooks Orpik, Richard Park, Jordan Staal, Steve Sullivan, Joe Vitale.

Injured: Robert Bortuzzo, Sidney Crosby, Nick Petersen.

St. Louis Blues

Jason Arnott, David Backis, Patrick Berglund, Carlo Colajakovo, Matt D’Agostini, Brian Elliot, Evgeny Grachev, Yaroslav Halak, Kent Haskins, Barret Jackman, Jamie Langenbrunner, Andy MacDonald, Scott Nichol, Nikita Nikitin, T.J. Oshi , Alex Pietrangelo, Roman Polak, Chris Porter, Ryan Reeves, Kevin Shattenkirk, Vladimir Sobotka, Alexander Steen, Chris Stewart.

Injured: BJ Crombin, David Perron.

San Jose Sharks

Dan Boyle, Brent Burns, Ryan Clow, Logan Couture, Jason Dimers, Andrew Desjardins, Thomas Grice, Michal Gundzush, Patrick Marleau, Jamie McGinn, Torrey Mitchell, Andrew Murray, Douglas Murray, Joe Pavelski, Harry Sateri, Joe Thornton, Jim Vandermeer, Mark-Eduard Vlasic, Colin White, Brad Winchester, Tommy Wingels.

Injured: Martin Gavlat, Antti Niemi, Antero Niittimäki.

Tampa Bay Lightning

Marc-André Bergeron, Eric Brewer, Brett Clark, Brett Connolly, Steve Downey, Matthew Garon, Bruno Gervais, Matt Gilroy, Adam Hall, Victor Hedman, Blair Jones, Pavel Kubina, Vincent Lecavalier , Ryan Malone, Dominic Moore, Teddy Purcell, Tom Pyatt, Matthias Ritola, Dwayne Roloson, Ryan Shannon, Martin San Louis, Steven Stamkos, Nate Thompson.

Injured: Charles Landry, Matthias Ohlund.

Toronto Maple Leafs

Kolbin Armstrong, Tyler Bozak, Mike Brown, Philippe Dupuis, Cody Franson, Matt Frattin, Jake Gardiner, Mikhail Grabovsky, Karl Gunnarsson, Jonas Gustavsson, Phil Kessel, Michael Komisarek, Nikolay Kulemin, John- Michael Lyles, Matthew Lombardi, Joffrey Lupul, Clark MacArthur, Colton Orr, Dion Phaneuf, James Reimer, Jay Rosehill, Luke Schenn, David Steckel.

Injured: Tim Conolly, Nazem Kadri.

Vancouver Canucks

Andrew Alberts, Keith Ballard, Kevin Bieksa, Alexander Burrows, Andrew Ebbet, Alexander Adler, Dan HamHughes, Yannick Hansen, Christopher Higgins, Cody Hodgson, Maxime Lapierre, Roberto Luongo, Manny Malhotra, Sami Salo, Mikael Samuelsson, Corey Schneider, Daniel Sedin, Henrik Sedin, Marco Sturm, Alexander Sulzer, Christopher Tanev, Aaron Volpatti, Dale Weiss.

Injured: Nolan Baumgartner, Byron Beetz, Ryan Kesler, Stephen Pinizotto, Mason Raymond, Aaron Rohm, Stefan Schneider.