Feature Story
How your stretching routine can ruin your on-ice
performance
By Kim McCullough, MSc,
YCS
In order for a hockey-specific stretching
routine to be effective, the right muscles must be stretched, in the right way,
at the right time. Young hockey players typically fall short in one of four
ways when it comes to their stretching routines and are actually making
themselves tighter and more injury prone.
Problem #1: Not stretching at all.
Most players never worry about
flexibility until they pull a muscle or get hurt. In over a decade of working
with young players, I have only met a handful who didn’t need to stretch more.
Flexibility is a critical component of all-around fitness and neglecting it can
lead to both short-term and long-term injuries.
Problem #2: Doing the stretches wrong.
Most young players are never taught how
to stretch properly. Holding a stretch
for only 10 or 15 seconds doesn’t relax the muscle – it actually makes it
tighter! You should be focusing on relaxing into a comfortable stretch for 30
to 60 seconds, instead of trying to force yourself into a
uncomfortable position for a short period of time. If you are straining and
struggling after 20 seconds, you have gone too far and need to back off the
stretch.
Remember that stretching is NOT a
competitive sport. You aren’t trying out for the circus, trying to outdo your
teammate or stretch the farthest you’ve ever stretched each time. The goal is
to stretch as far as you need to to feel a good
stretch on that given day – not to beat your previous record. You want to go to
the point where you feel a comfortable stretch that you can hold for a minute
or more.
Problem #3: Doing the wrong stretches.
Most young players spend the majority of
their stretching time focusing on muscles that are already loose. For example,
a player who has excellent flexibility in their hamstrings (back of the thigh)
is more likely to spend time stretching those muscles rather than focusing on
their tight quadriceps muscles (front of the thigh).
Why would they do this? Because it is easier.
Most players want to avoid pain. They don’t want to spend their stretching
time performing more difficult and painful stretches. If they find the
hamstring stretch comfortable and easy, they will likely stay away from the
more painful quadriceps stretches that they desperately need.
Problem #4: Stretching at the wrong time.
Many teams and players do static
(stationary) stretching as part of their warm-up routines - and this is
probably the worst time to do that type of stretching! Players muscles’
need to be maximally activated before heading out on the ice – and static
stretching relaxes the muscles. They should be performing dynamic (moving)
stretches, such as walking lunges and sumo squats, during
their off-ice warm-up and leave the static stretching for after they get
off the ice.
Stretching is a
key component of hockey performance and cannot be neglected. Young hockey
players must focus on stretching the right muscles in the right way at the
right time off the ice if they want to take their on-ice performance to the
next level.
About the author
To learn more
about hockey-specific stretching and how you can have your best season ever,
visit besthockeyseasonever.com.
Kim McCullough, M.Sc., YCS is a highly sought-after
expert in the development of aspiring hockey players and has played at the
highest level of women’s hockey in the world for the last decade. Kim’s player
development website gives coaches and parents of aspiring young players access
to programs, articles and advice on how to help their players take their game
to the next level.
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