Ice hockey is very physically demanding and tests a player’s stamina. It requires players to be in good health, be able to work very hard for short periods of time (anaerobic conditioning) and be able to recover quickly from physical activity (aerobic conditioning). What’s more,strength, quickness and agility are also desirable. Players must learn to develop their physical abilities in all areas.
It is not uncommon for players to feel tired during or after a game. Feeling tired is normal; players can overcome much of their tired feeling by focusing their mind on the game and ignoring the fatigue. However, if players are feeling pain they should talk to their coach or parents about it.
The diagram (above right) shows the foundations for physical development. Without a good aerobic conditioning base, it is difficult to adequately develop the other areas.
Each layer builds the necessary physical abilities to improve performance at the next level.
Skills such as skating and stickhandling are dependent on the body’s ability to do the work. Good physical conditioning is a foundation for everything else and becomes more important as a player gets older. Playing ability improves as players upgrade their physical shape. Skating cannot be improved with just on-ice exercises.
Aerobic Conditioning
Aerobic conditioning is the body’s ability to convert oxygen into energy. As muscles work, they get energy from two sources: food and oxygen. The better a body can use oxygen, the quicker it recovers from hard work. Performed for at least 20 minutes and three times a week, the following activities improve aerobic conditioning: jogging, brisk walking, swimming, biking, ice skating and roller skating.
Anaerobic Conditioning
Anaerobic conditioning is the body’s ability to work very hard for short periods of time. A single shift on the ice should be played at full speed and tests a player’s anaerobic conditioning. For example, when players skate as fast as they can down the ice, the longer the time before they feel tired, the better anaerobic shape they are in. It is tougher to develop good anaerobic abilities because the only way to do so is by exercising harder and longer with high intensity and high-speed exercises. The following exercises improve anaerobic conditioning: sprinting, foot racing and skating full speed down the length of the ice.
Strength Training, Quickness and Agility
Most doctors agree that children under the age of 10 should not weight train. Nonetheless, exercise that builds stamina such as running and resistance training provide a good way to exercise muscles without risking injury. Resistance training is using the body like a weight set. Common resistance type exercises that help build strength are: pushups. chin-ups, sit-ups, leg lifts and squats.
To build quickness, look at exercises that involve rapid feet movement. Good ways to build quickness include jumping, bounding, hopping and skipping rope.
Agility is the ability to start, stop and change direction quickly. Agility is built by moving the feet quickly in a variety of movements such as quick turns and cuts. Agility can be increased by obstacle courses, zig-zag running, side shuffles and playing tag.
Key Points for Parents
– Kids are exposed to a great deal of aerobic and anaerobic conditioning during normal play and sports activities. One of the best ways to build on their physical abilities is to let them play other sports along with hockey. Cross training is essential for body and mind.
– Exercise at early ages should be fun and parents can encourage their children by joining in and exercising with them.
– Rest before a game is important. Parents should monitor their child’s activities before the game and adjust as required.
– Young players sometimes complain about fatigue because, for them, getting that tired by working is a new experience. Their tolerance improves as they experience fatigue more and get used to the feeling.
Key Points for Players
– If you are working hard and getting tired during your shift, you are building your anaerobic conditioning.
– If you are very tired at the end of a period or after a game, you are building your aerobic conditioning.
- If you have trouble getting to the puck, you need to work on your quickness and agility.
– Consistent exercise is the best way to stay in shape.
Editor’s note: Thanks to Sports Esteem for the valuable article.
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