Feature Story
How to get in game shape fast
By Kim McCullough, MSc, YCS
It’s hard to believe that there is only a
month left in the summer and that training camp is just around the corner. Whether you are a player, parent or coach, I
am sure that you are getting excited for the season and are starting to get
ready for the craziness to begin. With
only a few weeks left, are your players physically ready for the demands of
training camp, preseason tournaments and the regular season schedule?
No matter what the age and ability level
of the teams, coaches always expect their players to arrive in-shape in
September. Some give their team a structured plan to follow throughout the
summer months, while others just trust that their players will find a way to
workout and be fit for training camp. Either way, the expectation is that players
will show up in September ready to compete.
But the reality is that most players put
little or no time into conditioning for their sport in the summer and then they
expect to jump out onto the ice after a five month lay-off and play like an
all-star in their first shift. And that is a recipe for disaster.
When players show up out of shape,
coaches get frustrated that they have to waste time getting players in shape,
instead of working on skills and systems. Players risk getting injured, getting
benched or, worst of all, getting cut.
In an ideal world, players would train
hard all summer long to get ready for the season. But young players also need
to enjoy their precious time away from the rink and getting in shape for the
season may be the furthest thing from their minds.
The problem is that with training camp
and the preseason a few weeks away, players can’t afford to waste another day
before getting in the best shape possible. The intensity and energy required to
just get through training camp and the preseason
schedule is astounding. All of a sudden players go from skating once a week (if
at all) during the summer to training five or six days a week, both on and off
the ice.
Coming to training camp in great shape
gives players a huge advantage. While
other players are staring up at the clock, wondering whether their tired legs
are going to be able get them through the next hour, fit players can stay
completely focused on taking their performance to the next level. Teams that
start the season in great shape can get an immediate jump on their competition
in the standings. And when you are a few steps ahead of your competition in
September, you can open up an even bigger gap in fitness and performance as the
season continues.
So what do you do if you haven’t been
training all summer and you need to be ready to perform your best in just a few
weeks? Can you actually get in great shape in one month?
The truth is that it is physiologically
impossible for young players to get significantly stronger, faster or more
powerful in only four weeks. The muscular and nervous systems simply cannot
make significant changes in that amount of time. However, the cardiovascular
system can adapt much more quickly, which means that it is still possible for
players to get in game shape in only a month.
Players of all ages can use conditioning
circuits that combine short sprints and strength exercises to dramatically
improve their hockey-specific fitness in a very short period of time. These
high-intensity circuits simulate a shift out on the ice by incorporating both
the change of direction and change of body position that is part of the game of
hockey.
Here is an example of a conditioning
circuit that can be used with players leading up to training camp to develop
the strength and speed they need to dominate on the ice. Make sure to perform a
10-minute dynamic warm-up beforehand, including some easy jogging, side
shuffling, lunges and short distance sprints to prepare the body for this
high-intensity workout.
• Start with 10 push-ups.
• Sprint 20 meters as fast as possible.
• Perform 10 squat jumps.
• Sprint 20 meters back to the start.
• Perform another 10 push-ups.
• Sprint 20 meters.
• Perform 20 meters of walking lunges
back to the start.
• Sprint 20 meters.
Perform one round of the circuit and then
rest for two minutes. Repeat this sequence between 3-7 more
times and you will be well on your way to getting in game shape fast.
By focusing on high-intensity
conditioning circuits for the last month of the summer, you will put yourself
in a position to stand out in training camp and all season long.
To learn more about how to use the next 4
weeks to get in game shape fast, visit www.totalfemalehockey.com/game-shape.shtml.
Kim McCullough, M.Sc., YCS is a player development specialist
and has played at the highest level of women’s hockey in the world for the last
decade. Kim’s female player development websites gives
coaches, parents and players access to videos, interviews, articles and advice
on how to help their players take their game to the next level. To learn
more about how to get in shape for September and have your best season ever, go
to http://www.totalfemalehockey.com/game-shape.shtml.
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