THE ELEMENTS OF AN OPTIMAL WORKOUTHockey is a physically demanding sport. To stay fit and improve your performance on the ice, your training routine should include the following types of activities:
- Cardiovascular exercise
- Strength and flexibility training
- Endurance training
INTERVAL TRAININGNo matter the exercise you do, you should practice interval training. This will help you get used to the exercise level and rhythm that a hockey game requires.
- 45 seconds of intense exercise
- 45 seconds of rest
- Jumping jacks
- High knees
- Jump rope
THE CORE AND LEG MUSCLESFocus on exercises that work the legs and core of your body. In fact, it is exercise related to the legs and core that will build a strong foundation for a hockey player of any age. Hockey players frequently use their legs and core for rotational movements such as accelerating on the ice or taking a shot. E.g. Legs – Alternating lunges, body weight squats, heel raises, lying scissors. Core – Plank (different variations), Russian twists (body weight or extra), bridge walkouts.
EXPLOSIVE STARTS AND QUICK FEETPractice exercises that focus on explosive starts and quick feet. During a game, this will help you win those races towards the puck! E.g. On-ice: Practice explosive starts and quick feet with bungee cords tied to the bench. Off-ice: Tuck jumps and box jumps for explosive speed and ladder exercises for quick feet.
BALANCEBalance is one of the most important skills that a hockey player can have. A player that does not have good balance will be easy to steal the puck from, as a small mistake in their footwork may cause them to stumble. Practice exercises, both on and off the ice, that will challenge your balance and stability while strengthening your core. Off-Ice: Holding the base hockey stance or holding the base hockey stance on a balance board or Bosu ball (45 seconds per repetition). On-Ice: To practice your balance on ice, try gliding on one skate while squatting as low as possible. Keep your other leg straight out in front of you.
STICKHANDLINGDuring the shooting and stick handling session, participants will be split into two groups. One group will test their stick handling skills using the new Anderson Hockey latest Tools and Tricks, Athletics will be coached on proper shooting techniques by one of our elite level coaches. Once each group completes the stick handling and shooting tutorials, it’s time to have a little fun and take part in a scrimmage.
SLEEP RECOMMENDATIONSSleep deprivation has the potential to negatively impact your life both on and off the ice. In fact, a lack of sleep may affect elements such as concentration, motivation and endurance. For females aged 8 to 11 and males aged 9 to 12, it is recommended* to:
- Sleep 9.5 to 10 hours a night and nap for 30 minutes between 2pm and 4pm
- Ensure a comfortable sleep environment by making your room as dark and quiet as possible
- Don’t keep any electronic devices in the room while you sleep
- Avoid spending too much time in front of screens (television, computer, telephone)
- Avoid sugary drinks, especially 2 to 3 hours before bed time
NUTRITIONA healthy and balanced diet is essential in the lives of athletes who wish to be in optimal shape. Here are a few easy-to-follow nutrition tips that will go a long way;
- Eat at home
- Avoid eating 2 to 3 hours before bed time
- Avoid fried, processed and fast foods
- Consume carbohydrate-rich foods such as bread and cereal, fruits and vegetables, legumes (like chick peas and lentils), milk and yogurt
- Include real protein such as nut butters (peanut, almond, etc), eggs, cottage cheese,hummus dip and lean cuts of meat, fish or chicken
- To stay hydrated, drink an average of 2.5 liters of water per day
- Avoid highly salted foods