Dynamic Stretching for Hockey Players

Dynamic stretches are best incorporated into your warm up routine before training or a competition. More recently, clinical studies have shown that traditional static stretching exercise may be detrimental to sports involving powerful movements. Dynamic stretches seem to be more effective at reducing muscle stiffness, which is thought to increase the likelihood of muscle tears. For this reason, many coaches now advocate static stretching away from competition to increase range of motion, and dynamic stretching prior to performing for injury prevention and preparation.

Some of the exercises below incorporate a stability ball. Stability balls are great for developing functional strength and core stability. They are inexpensive and extremely versatile. You will find them at any store that sells exercise equipment.

Arm Swings
1. Stand tall and hold arms out to your side.
2. Slowly swing your arms back and forth across the front of your body.
3. Repeat this continuous motion for 30 seconds.

Side Bends
1. Stand with a shoulder width stance. Place a toning bar on your shoulders (optional). 2. Lean to one side keeping your torso straight. Do not bend forward or backwards. 3. Hold for a count of 2 and then repeat to the other side. 4. Complete 10 stretches each side.

Trunk Rotations
1. Stand with a shoulder width stance. Place hands on hips.
2. With knees slightly bent, turn from side to side keeping feet firmly on the floor.
4. Complete a total of 15-20 full swings.

Full Back Stretch
1. Lie on your back and bring both your knees to your chest with hands clasped under back of knees.
2. Roll forwards until your feet touch the floor and then immediately roll back until just before your head touches the floor.
3. Continue until you complete 10-15 full rolls.

Abdominal Stretch

1. Start by lying on your back on the stability ball holding a toning bar at your chest (the toning bar is optional). 2. Push back with your feet and simultaneously push the bar over and behind your head.
3. Your legs should be straight and your arms outstretched.
4. Return to the starting position and repeat for 10-15 reps.

Hamstring Stretch
1. Lie on your back and place a piece of exercise tubing (or rolled up towel) around the bottom of one of your feet. 2. Pull the tubing and raise your leg at the same time until a comfortable stretch is felt. Return to the starting position and repeat for 10-15 repetitions.
3. Repeat with other leg.
Groin Stretch
1. Start by placing your right knee on top of a stability ball and maintain your balance.
2. Slowly spread your leg out to the side until you feel a stretch on the inside of your thigh.
3. Return to the start and repeat for 10-12 repetitions before changing to the other leg.

Alternate Toe Touches
1. Start by standing with your feet spread as far apart as comfortably possible.
2. Lean forward toward one leg and try to reach your foot or until a comfortable stretch is felt in your low back and hamstrings.
3. Now try to touch the other foot with the opposite arm. This motion should be continuous alternately touching each foot (as close as possible) with the opposite hand.
Important: skip this stretch you are prone to low back pain or if it causes you any discomfort.

Use these dynamic stretches as part of your warm up. Start with 10-15 minutes of light aerobic exercise to make sure the body is thoroughly warm. While they are not as effective as static stretching for increasing flexibility they can help to prevent injury and do not negatively affect strength and power immediately after. Static stretches can be performed after training or competition to increase flexibility

Ice Hockey Training

An ice hockey training plan should develop a combination of aerobic power, strength and muscle bulk, explosive speed and power as well as good anaerobic endurance. On average hockey players perform for 15-20 minutes during a 60-minute game usually in intervals of 45 to 60 second shifts with a 4 to 5 minute rest in between. These shifts tend to be anaerobic in nature with short, intense bouts of high speed skating and aggressive body contact, demanding a high level of anaerobic endurance and muscular strength.

Hockey players today are physically bigger, faster and stronger than how they use to be back in the 1980’s and 90’s. They are one of just a few groups of athletes that may benefit from hypertrophy training for increased muscle bulk.

However, while weight training is an important part of the annual ice hockey training plan, it must be specific. Increased lean mass is not the only goal of strength training. Gains in maximal strength are only useful on the rink if they are converted into explosive power and power endurance. This takes a more advanced approach than a typical bodybuilding routine.

As the intense physical contact in hockey exposes players to an increased risk of injury, conditioning also plays an important role here too. "For a better conditioned athlete there is less chance of injury, and conditioning promotes career longevity. The player also becomes mentally stronger, after enduring the intense efforts required for conditioning..." said Wayne Gretzky.

By preparing the body adequately for competitive games, a well-designed ice hockey training program can help to prevent many of the chronic and acute injuries that are inherent in the sport.

Take a look through the articles below. They cover the different elements of fitness important to hockey players. You will also find sample programs, sessions and drills to help you become a fitter, more complete player.

http://www.sport-fitness-advisor.com/intervaltraining.html
http://www.sport-fitness-advisor.com/hockey-training-store.html
http://www.sport-fitness-advisor.com/resistance-training.html
http://www.sport-fitness-advisor.com/power-training.html

6 Ways to Improve the College Hockey Game

First thing out of the gate, I would get rid of the mask or bird cage. In my opinion I believe the full cage is a reason there is so much stick work in NCAA college hockey. A couple times getting hit in the face might be what some of the players need to clean up the game. There is way too much stick work in college hockey and I think the mask is the major reason for this.
2.) Put the 'Red Stop Sign' on the back of all jerseys in Division one, two and three college hockey, there are still too many checking from behind penalties. If a player sees the 'Red Stop Sign' don't check the player in front of you.
3.) Get rid of the progressive game disqualification for fighting in college hockey. I think college hockey should be like junior hockey. Fighting is part of the game of hockey and if a player gets into a fight, both players should be out for the rest of that game. There is no need for additional punishment. I think the progressive DQ is too punitive, and is a cause of a lot of extra unnecessary after the whistle bravo sierra. Currently; college hockey players know that they don't have to fight when they commit an egregious act or take a run at a team's star players and from past years we know the refs don't always catch these egregious acts or make the right call either. In the NHL and junior hockey the players police the game themselves and it helps keep the players honest.
4.) All ties must be broken like the NHL. Over time should be a five minute period of four on four hockey and then there should be a shoot out if there is still no winner. Award points like the NHL, 2 for a win and 1 point for an overtime loss and or for a shoot out loss.
5.) Call the game like they do in the NHL, obstruction in college hockey is still very much a part of the game no matter how many refs are on the ice. If the hand comes off of the stick to hold up a player it's a penalty, hooking is a penalty and not to be misconstrued as good defense. Skill and Speed should be rewarded. It doesn't take any skill to skate up and down the ice hacking and hooking their opponent. Over looking penalties by the refs is unacceptable.
6.) All arenas in college hockey should be required to have over head cameras and goal reviews so the right call can be made on all controversial goals. There also needs to be more than one angle to review these controversial goals, much like the NHL. The NCAA should require each conference to have a war room like the one in Toronto.
How do you feel would you like to see these changes?