Conditioning and Fitness
One of the best parts of playing hockey is that it is vigorous form of exercise. According to recent surveys, only 15% of U.S. adults engage regularly in vigorous exercise on a consistent basis (3 times a week for at least 20 minutes). This is what is wonderful about playing hockey for a lifetime - it gives us a reason to work out. For some, off-rink conditioning helps us to be competitive and have more fun while playing hockey. For others, regular exercise and conditioning is a prerequisite to playing hockey so we “won’t be embarrassed on the rink.”
Topics covered in this chapter include:
- Getting a Physical Exam
- Aerobic Training
- Anaerobic capacity
- Strength Training
- In-Line Skating
- Speed and Quickness
- Stretching and Flexibility
- Nutrition
- Pre-Game
- Post-Game
- Injuries and Treatment
- Stay fit and Play Great Hockey
One of the biggest fallacies in hockey is the idea that the more hockey you play, the more fit you become - “I’m going to get in shape by playing more hockey.” This is true to a degree, but to play hockey at any level requires consistent conditioning and exercise off the ice too.
In a scheduled game the only exercise you receive is during “your shift.” It is impossible to build muscle strength, aerobic and anaerobic capacity in short shifts during the course of a timed game. It can help, but you are only fooling yourself when you rely solely upon the game to get into condition to play hockey. Hockey players need to condition themselves at a higher level than they will ever experience in a game.
Another fallacy is that your genes determine how fast your can run or skate. “I was born slow.” Untrue. Utilizing plyometrics and other exercise techniques a player can actually become quicker and faster. You might have been born slower than other players, but that does not mean you cannot get faster.
To be fit to play you should understand the major aspects of conditioning and exercise and then develop a pre-season and in-season training program.