Synthetic ice, artificial ice or plastic ice on your backyard, play hockey whenever you want. Hockeycoach.se performed this project to find new ways to improve hockey skills and find new hockey training opportunities, look at the video how the synthetic ice project was from beginning to the end, in cooperation with Hockeylaget.se.
As one of the steps to develop Norwegian hockey, and the physical status of the players, the “Ironman” competition was started.
All the hockey players and teams are part of the Ironman competition, the players/team get points on their result in physical events, like 40 m sprint, 3000 m running, and different strength and jumping excercises. If you or your team is not physically prepared for the upcoming hockey season, it will be revealed here.
The Ironman event has put the physical off-season practice in focus, as planned from the beginning, this is also a big thing for media.
The score in the different physical excercises, are categorized on four levels 1. Machine (Elite level) 2. Towards the Elite level 3. Should be improved 4. Hobby level
2012 Ironman winner was Jonas Holos, to mention something, he had the time 10,30 on 3000 m running, not bad for a 95 kg / 209 lbs defenseman…
The most impressive presentation during the hockey coach training, was the Norwegian one. So good content and fantastic presentation by Roy Johansen (National hockey team coach) and his colleague from Olympic coaching team (Olympiatoppen).
Roy Johansen to the left, Dan Hobér to the right.
Norway started their development by thinking of, what are the best teams / nations doing? What does the best hockey player do, what skills do they have, and what skills are they masters of?
Then they continued with working with their own team identity, who are we? What can we be best in? What can we control? Can we chase the other team all over the rink?
As an output from this, Team Norway could get some answers and identify areas to focus on. The key area was the answer to the questions, What can we be best in? What can we control?
We can be physically prepared. Therefore they – Created a physical training development stair, with defined levels of, what is world class. – Started an “Ironman” competition for all players and teams, that is run before the season starts. – Defined their way of playing hockey – Defined team values, or valuing words to describe wanted behavior within the hockey team. – Set goals short and long term
“Extreme goals – Requires extreme process” /Team Norway
To be continued…
I continue with some valuable things from Dave Smiths lecture, from the international hockey coaching seminarium.
He talked about the complexity in hockey, you need to skate, do stick handling and take decissions, which is not possible if you haven’t automized some of the skills or moves. If your skating isn’t automized, you need to focus on that and loose stick handling and good decissions (or you do stick handling and loose your movement / skating)
If you don’t have good automized skating skills, you will have problems with the game. 1. Quick and fast feets / skating (coordination skills)
2. Good stick handling skills will automatically give you more time on focusing on the game itself and to make good decissions during the game.
Test the footwork and coordination skills
You can test these coordination skills by a simple hockey off-ice practice. Let your players run standing on the same spot, add stick handling and start to ask them questions. Do they drop in speed or have problems performing these two things together, then you know you need to work extra either on footwork / skating or stick handling. Below an example from the stick handling and puck control eBook found on this page >>
Repetitions are the magic ingredient in hockey practices, 10 000 Hours – 10 years
A number of studies have shown that it will take ten thousands of hours to become a master of what you are doing or 10000 repetitions to automize a skill. This will apply for leadership, professional hockey players, floorball, work, hobbies etc. Each of us has the potential to master what we are doing, but it will require time, 10000 hours, or about ten years, if you really want to be the best in whatever you do. But too many of us don’t commit to the things we are doing, well enough, but we still hope to be the best or recognized, sometimes we give up too early, wondering why we never become the best. “I was a great talent, when I was young…” Ever heard that?
During the International Hockey Coaching Conference, we had the opportunity to listen to David T. Smith, the NHL hockey officials health and wellness coach.
National Hockey League Officials Fitness and Conditioning
- This is a sample program for NHL Officials. As all people are different so are Fitness Programs, the following is used as a guideline with minimum standards for NHL Officials.
- Consult your family doctor before starting any training program
Off season training
- Start by setting some fitness goals for the start of the next season and focus on those throughout your program.
- Incorporate and maintain good eating habits such as frequent small meals rather than a few large ones so your body is burning calories all day. Maintain a balanced diet between carbohydrates, fats and protein.
- Incorporate a stretch and exercise routine before every training session.
- 5 days a week / Up to 2 hrs a day
- Strength twice a week
- Aerobics twice a week
- Run, bike, roller blade or other activity once a week
- Weight training utilizing a variety of programs with changes in repetitions, sets, tempo and exercises.
- Push-ups using varying arm position and use of blocks
- Sit ups, crunches – proper form is very important
- Leg Strength (lunges, squats, step ups)
- Use heart rate monitor to maximize training zones
- Run – 15 min increasing to 60 min.
- Ice sprints – 30 sec increasing to 60 sec.
- Bike – 35 min increasing to 60 min.
- Roller blade or Stairmaster
- Jump rope and plyometric exercises with Resistance Bands to increase foot speed and agility
Cardiovascular Exercise (Run, Bike, Stepper or Glider)
- Warm up (5 min)
- 1 minute increasing intensity intervals for 30 min in your target heart rate zone
- One minute work, one to two minutes rest intervals
- Lower the intensity if you are not recovering to your original Heart Rate after first work/rest interval
- Cool down (5 to 8 minutes)
- You should monitor Heart rate at all times
Maintaining fitness during the season
- 15- 20 minute warm up before games
- Light jog, bike or jump rope to warm up muscles and joints and increase Heart Rate
- Stretch and flexibility as a daily wellness program
- Aerobic Exercise 2 or 3 times a week on non game days
- Strength and Resistance exercises are done as travel and game schedule allows. Maintaining a base throughout the season will allow an easier transition into the off season training program and helps promote an overall healthy and productive lifestyle.