Don Cherry, THE Coach

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Fitness

This pages talks about a few performance enhancing techniques you can do away from the rink. Stretching and the proper diet are essential to avoiding injuries, maintaining your energy level throughout the game and living a healthy, fulfilling life away from the game.

Stretching

Stretching can be done both in the locker room before the game and also during pre-game warm-ups. I recommend doing both. Stretching gets the blood flowing and prepares your tight muscles for the rigors of a 60-minute hockey game. It is also a good idea to do post-game stretches. Exercises after the game prevent muscles from tightening up and gets you ready for practice or a game the next day.

Off-Ice Stretches

Butterflies One such off-ice exercise is the butterfly. This exercise targets the muscles in the groin and hamstring. These muscle groups are essential for skating.

Sit on the floor with your legs out in front of you. Place the heels of your feet together. Begin to pull your feet towards your body until you feel pressure in the groin region. Once this is achieved, lean forward and apply pressure to your legs using your elbows.

Toe Touches

Another exercise to work the hamstrings is the toe touches. It not only stretches the back of the legs but also the front or quadricep muscles. This exercise will improve your skating by making your legs much more flexible.

Sit on the floor. Place one leg straight out in front of you with the other bent behind you. First, lean back until you feel pressure in the knee of the folded leg. Hold this position for 10 seconds. Then, lean forward attempting the touch the tip of your index finger with your big toe. Hold this position for about 10 seconds. Switch legs and repeat steps.

Lower Back Stretch

The lower back is one body part often neglected by hockey players. However, players use their backs more than you think. Skaters spend much of their ice time bent at the waist putting pressure on their backs. The following exercise will lessen the chance of feeling aches and pains in this area.

Sit on a bench in the locker room or a chair. Cross one leg over the knee of the other leg. Lean forward You should feel tension in the back and backside of the bent leg. Switch legs and repeat steps.

On-Ice Stretches

Once you step onto the ice, there are several exercises you can perform to prepare your often utilized muscles for the game or practice.

Groin Stretch

Drag one leg behind you while you bend the knee of the other leg in front of you. Place your stick out in front of your body and lean forward. Keep your head and shoulders up and squared. Hold this position for about 10 seconds. Switch legs and repeat steps.

Toe Touches

Grab your stick with both hands and hold at a 90-degree angle from you body. Slowly bend at the waist and attempt to touch your skates with your stick. Keep your legs straight. Hold this position for 10 seconds. Return to starting position and repeat steps.

The key to performing any exercise is to be able to stretch as far as you can and still be able to hold the position for the set time. You never want to bounce. Bouncing puts undue strain on ligaments and tendons.

Weight Training

For players in the National Hockey League, weight training makes up a large part of their practice time. If you are going do some type of weight training, have a certified training develop a program that best suits you. There is a theory that muscles will become stronger with use, so it is recommended to do push-ups or pull-ups to build your upper body or aerobics to strengthen your legs.

Nutrition

Food is fuel for the body. Without eating three well-balanced meals your body will not have the energy to perform out on the ice. You should consume plenty of products from the four basic food groups: dairy (milk), meats (chicken and fish), fruits and vegetables, and starches (potatoes and grains). During a typical practice or game, you will likely burn between 3,000 and 6,000 calories. In addition, drink a lot of water. Liquids make up a large part of our bodies so you must drink plenty of water before, during and after a game.

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