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EPH Nutrition & Health
An ice hockey training plan should develop a combination of aerobic power, strength and muscle bulk, explosive speed and power as well as good anaerobic endurance. One thing is certain -- the game is certainly unique...
On average players perform for 15-20 minutes of a 60-minute game. A typical interval on the rink lasts 30-80 seconds with a 4-5 minute rest interval between shifts. These shifts tend to be anaerobic in nature with short, intense bouts of high speed skating and aggressive body contact, demanding a high level of anaerobic endurance and muscular strength. And a player's aerobic capacity and tolerance to lactic acid are related to a player's time on the ice and the number of scoring chances.
The intermittent nature of the game means that aerobic endurance becomes important, helping players to recover between shifts and produce the same level of performance in the 59th minute as in the 1st minute. Couple all this with the unnatural movement of skating and holding a stick and it becomes obvious why ice hockey is highly physically challenging.
As the intense physical contact in hockey exposes players to an increased risk of injury, conditioning also plays an important role here too. In the words of Wayne Gretsky... "For a better conditioned athlete there is less chance of injury, and conditioning promotes career longevity. The player also becomes mentally stronger, after enduring the intense efforts required for conditioning...".
By preparing the body adequately for competitive games, a well-designed ice hockey training program can help to prevent many of the chronic and acute injuries that are inherent in the sport.
Take a look through the articles below. They cover the different elements of fitness important to hockey players. You will also find sample programs, sessions and drills to help you become a fitter, more complete player.
Nutrition
A balanced diet is important. Consider a low fat diet—stick to low fat foods and stay away from most fast foods. A balanced diet of equal percentages of fats, carbohydrates and proteins is excellent. Limit sugar and caffeine intake, especially deserts and candies. Keep hydrated—several glasses of water a day. Your body needs water significantly before you feel thirsty.
Pre-Game
What do you eat and drink before a game? How close to game-time can you eat? What stretches and warm ups should you do?
Food and Drink
Hydration is the key to pre-game conditioning. Drink several glasses of water or fill a water bottle and drink from it on the way to and before the game. Sufficient hydration will enhance the body’s ability to rebound from the stress during the course of the game.
A pre-game meal is an individual choice. Some players are able to eat a meal or a sandwich right up to game-time without apparent adverse effects. A prevailing view among players is that food should not be eaten any later than two hours prior to a game.
Eating food any closer to game-time may affect your ability to play in several ways. First, an upset stomach or heartburn is a possibility which is an unpleasant experience while you are being pushed to your physical limits. Second, the blood supply is directed to digesting food which takes it away from the supplying the muscles needed to play hockey. A meal close to game-time will deprive a player of needed energy for the game.
Stretching
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