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…
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.
Hockey drills and practices for youth (initiation level), novice, atom, peewee, bantam, midget / juniors. Hockey drills for skating, passing, stickhandling, shooting, goal scoring, goalies, 1 on 1, 2 on 1, 2 on 2, 3 on 2, 3 on 3, warm up, game situations, break outs, off season, dryland… Explore Swedish and Finnish hockey coaching, the best of two worlds!
Hockey Practices and Drills – Hockeycoach.se
To explore the different hockey practices and drills on HockeyCoach.se, use the menu above or to the left. There you will find:
– Free hockey drill samples
– Hockey drills for 6-10 year old players – Youth hockey drills
– First season hockey practices for 7-9 year old, or young hockey players
– Hockey practices for 9, 10 and 11 year olds
– Hockey skating drills – Hockey Camp
– Hockey offensive plays and break outs (named complementary hockey drills)
– Hockey goal scoring practices and drills (theory and drills)
– Hockey game situations
– Hockey game to hockey drills on practices
– Hockey Practices 1
– Hockey off-ice / off-season training and practices
– Visual hockey player training
– Visual hockey goalie training
– Hockey Leadership – The Mourinho Way
– Hockey body language – The Mourinho Signs
– Hockey player path – the red thread through hockey practices
Free Hockey Drills and Practices – Download Free Hockey Drill Samples
Free hockey practice drill samples are also added on the page for easy download, free hockey drills and practices >>
“We were lucky…?? Not when you are talking about my hockey players”