Sean Skahan
Hockey is a game that is played throughout the world by people of all ages and skill levels. It is common for local ice rinks to have adult aged recreation leagues (Beer leagues) and programs in place. There are enough people who enjoy the game that there are different divisions comprised with many teams at these rinks. I actually play in a league at the rink which is also our teams' practice facility. I also get to observe other rinks during my travels throughout the hockey season. Hockey is growing amongst the adult population.
Since I have been playing for the last 3 years or so, I have grown a greater appreciation for what I do for employment. Actually playing the game has allowed me to learn more about what the players who I coach endure physically. I understand that an adult recreation game is nothing like a game at the highest level; however, I believe that the physical demands combined with the competitive environment is relevant.
Over the last few years, I have been asked by other adult hockey league players- "How can I get in shape for hockey?" or, "Can you give me a program?”. Usually, I will give a general answer that includes instructions to add strength training and change their diets.
What I want to share is a few simple things that can help people enjoy the game for as long as they can. Longevity while playing hockey is what has inspired me to write this piece. I understand that some people may skate for about an hour per week. However, I also see many folks who participate in multiple leagues and pick-up games on a weekly basis. Also, I have come across several people who have sustained injuries both from acute and overuse nature.
The reality is that hockey is a fast-paced game with frequent changes of direction. Hips, backs, and knees can become sore and injured while playing. Personally, I realize that as I get older, I need to be fit to play hockey instead of using hockey as a way to get fit.
Warm-Up and Stretching
First, I think it is important to invest in a foam roller. These are now considered to be must-haves for all of the players that I work with. I recommend a half foam roll because it can be used both at home and the rink and it fits nicely in a hockey bag.
I recommend rolling on the foam roll for a few minutes before you stretch and warm-up. Our players love the foam roll as they feel that they can address their muscle trigger points which are those little knots of tenderness that you may feel in different muscles. The more that you use it, the more you will know where to use it on your body- especially when crunched for time.
I recommend rolling the quads, hip rotators, IT bands, glutes, hamstrings, pecs, and lats.
Stretching
Static stretching should be done more often for the older hockey player. Not only should you stretch while at the rink, but you should stretch while at home and work as well. You must think about all of the work that the muscles like the hip flexors, quads, and hip adductors do during the course of a hockey game. The more games that you play, the more time you should spend stretching. With the fact that most recreation level hockey players have jobs that require them to sit at a desk all day, stretching is even more important.
Here is a little in-place stretching routine that we will do to address most of the muscles that can become tight from playing hockey:
Hip Flexor
Hip Flexor +Quad
Adductor
Hip Rotator
Squat Stretch
Warm-up
From a practical perspective, a proper warm-up for recreational hockey is hard to accomplish. It is common for people to roll out of bed and head to the rink, or go right to the rink after work. Although I understand that it can be difficult to get a quick warm-up in before games, there has to be a conscious effort to get to the rink a little earlier for a proper warm-up.
Here is an example of a dynamic warm-up that can be done for 5 minutes and can be either done place or over 10-15 yard space. If you have only a few minutes to warm up before you go on the ice, at a minimum I would recommend the dynamic warm-up. Skip the foam rolling and static stretching, but don't skip the dynamic warm-up.
Quad Stretch
1-Leg SLDL
Hip Rotator Worlds Greatest Stretch
Reverse Lunge
High Knee Run
Heel Ups
High Knee Skip
Backwards Run
When you look at the time spent for foam rolling, stretching, and warming up, we are talking about maybe 15 minutes total. Doing this prior to taking the ice will go a long way in preventing injuries.
Strength Training
Strength training for hockey can be an easy process. While it may seem confusing due to a large number of exercise possibilities, it can be broken down to a really simple, yet effective method.
Folks who know me also know that I am a fan of Strength and Conditioning Coaches/authors Mike Boyle and Dan John. What they do is help make subjects such as strength training seem simple. Whether it is Mikes' do a "Push, Pull, Legs, and something for your core” or Dan's easy strength concepts, strength training shouldn't be confusing.
Strength training can not only help reduce the chance for injury but it can also help increase performance. How many players do you know who would like to stay healthy and get faster on the ice?
A few good exercises might be all that you need for a good strength training program. Sure, high-level athletes might want to add some plyometrics, sprints, and some Olympic lifts but I think this is where we may draw the line. The goal is to be a healthier and fitter hockey player that plays for fun. Sometimes by adding some of the methods that are mentioned above without proper coaching can lead to injury. Strength training can be done progressively simple and have outstanding results. Here is an example of a 2-day strength training schedule:
Strength Training
Day 1
Dumbbell (DB) Split Squat
Pull Up
Ball Roll Out
Ball-Leg Curl
DB Incline Press
1/2 Get Up
Day 2
DB 1-Leg Bench Squat
1-Arm DB Row
Plank
1-Leg DB Straight-Leg Deadlift
DB Bench Press
Bent Knee Side Bridge
These strength training sessions could be done twice per week. I would recommend 2-3 days between sessions. The most important aspect of strength training is having the proper technique in all exercises. If you don't know how to do an exercise properly, please get with someone who knows what they are doing. Start light and do the exercises correctly. Then as you get stronger, add some more weight and continue to progress. Keep it simple.
Conditioning
What about conditioning? Well, this is something that can be different for everyone. What I mean by that is that there are many players that may need something different from others. For some, the once per week pick-up hockey game may be the only "cardio" that they may do. For others, they may be playing a little more frequently and also going to the gym and spending some time on the exercise/cardio machines.
Playing multiple hockey games during the week can and will improve your conditioning for hockey. I think that is obvious. However, what about the guy or gal who is playing once per week? Maybe they need to spend 30 minutes per day just being active by walking more or maybe just moving more around the house. Or, it's possible that they need to progress to higher levels of conditioning including some work on the stationary bike or treadmill.
I think if you want to improve your conditioning for hockey then you should invest in a heart rate monitor. All you need is one of the basic models.
For the purpose of improving your conditioning for rec hockey, we will use the 220-age formula for determining your max heart rate. Once it is determined, we can then theoretically say to perform some steady-state cardio work in a range of 60-70% of heart rate max for 30-60 minutes 2-3 times per week. Steady-state cardio work could be something like the bike, hiking, elliptical, stair-master, swimming, or jogging. For example, for me, at age 37, I would be in the 110-128 bpm range. This will help you train the aerobic energy system which is important for helping the anaerobic system recover. (Think about having a better ability to skate a shift at a hard pace over and over again). Now, before those reading this who may have a better understanding for hockey conditioning or don't agree with the above recommendation, please consider that I am talking about conditioning for those who may not do anything other than playing hockey. In my opinion, some aerobic work 2-3 times per week can and will help these folks.
What about those who are already doing some "Cardio" at the gym? If you are very efficient at performing aerobic work, it might be time to add some interval training into your program. Interval training is shorter bouts of hard work followed by a rest period, and then repeated over and over again. When you think about a hockey game, it is interval training (especially if you go hard during each shift. Sorry, not floating allowed). So for interval training, you might warm up on the bike for a few minutes, and then increase the tension and the speed of the bike (or whatever machine you are using) for a set period of time. I like 30-second intervals where you can get your heart rate up pretty high if you increase the resistance and speed simultaneously. Then, at the end of the interval, you can look at your heart rate and then recover while also dropping the tension and speed until your heart rate drops down below the 60-70 percent range. Then you repeat. I like to start with 6 repititions/sprints and progress from there. Interval training can be done 1-2 times per week.
I really believe that just by spending a few minutes foam rolling, stretching, and warming up before you hit the ice can make a big difference in your all around hockey game. Adding 2 days of strength training and some off-ice conditioning will really help you be more durable player that can play a long time.
