Workout Wisdom #9 - Stretch for Hockey Performance

Workout Wisdom #9 - Stretching for Hockey Performance
 
After being off the ice for so long, many of you probably were ready to jump right into on-ice training the first opportunity you had to get back out there. That is great and totally understandable.
 
Sometimes a little unexpected break and time away from something we work hard and excel at helps us realize how much we love it and recharges the batteries for when when we finally get an opportunity to return to action.
 
Just make sure that excitement to get back on the ice doesn’t lead to over-exuberance. You don’t want to do too much, too soon and end up with an injury that keeps you off the ice even longer. As much as you want to, you’re not going to be able to jump right back into the things you were doing at the end of the season physically, and your skills and skating ability are not going to be in midseason form.
 
Don’t push it.
 
Nobody ever won a championship in July, and you’re not going to make up for four months of being off the ice in a few days. The key is to ease back into things, get your legs under you slowly, increase your cardiovascular capacity every time out and start to build a fitness base that will allow you to work harder on and off the ice as time goes on and peak as your season starts.
 
One way to help prevent injury, especially coming off a long layoff, is to incorporate stretching into your daily routine. Below please find a great article by Dan Garner of HockeyTraining.com with a wealth of information about the do’s and don’ts when it comes to stretching for hockey players.
 
 
Stretching for Hockey Performance
By Dan Garner - HockeyTraining.com
In the game of hockey where an extra ounce of strength could knock you off the puck, or an extra half-second of time is the difference between you getting a clean shot off or not — it is my job to ensure your training is preparing you in every way possible to create an optimal result. Every little detail matters if you want to be your best. The same questions often come up:
 
“How do I improve flexibility?”
“Should I stretch before a game?”
“What stretches should I do before or after my workouts?”
 
For decades now we have heard from coaches and gym teachers that we should incorporate some light aerobic work prior to training and games in combination with some static stretching.
 
Although in recent times (as far as the sport-science research goes), these strategies are beginning to be questioned by more informed authorities.
 
This has led to confusion for hockey players.
 
Should we do a jog and static stretch for a warm-up? Or should we do a dynamic warm-up?
 
Well, let’s examine the applicable research in this area thoroughly so you can make the best decision for YOU.
 
 
Static Stretching
A static stretch is a deep, slow stretch, which is held in place for a long duration (usually 15-30 seconds).
It was originally suggested that static stretching improves range of motion, increase your rate of recovery from exercise (decrease DOMS), enhances performance, and decreases your risk of injury.
 
Now with hundreds of studies that have been conducted on measuring performance in 1 rep max, running speed, reaction time, isometric torque production, jumping, and throwing — the results have been that most report that pre-exercise static stretching decreases human performance from a combination of both neurological and muscular factors inhibition factors.
 
It is also important to note that this performance decrease seems to have a linear relationship with how long you hold the stretch.
 
Meaning, the longer you hold it, the greater negative effect it can potentially have on your performance within that particular muscle group.
 
Here’s a quick breakdown on a meta-analysis performed in 2012 compiling 104 total studies on stretching and it’s effects of athletic performance:
 
• A very likely negative effect on performance from static stretching by reducing explosive muscular contraction
• A likely negative effect on maximal strength by decreasing Type ll fiber activation
• A likely negative, although inconclusive effect on muscular power output by disrupting certain neural pathways
(A. D. Kay and A. J. Blazevich, “Effect of acute static stretch on maximal muscle performance: a systematic review.,” Med. Sci. Sports Exerc., vol. 44, no. 1, pp. 154–64, Jan. 2012.)
 
In addition to the above, many of the studies deemed inconclusive have completely neutral performance effects, meaning, no better or no worse. Even with stretching, you’re still the same athlete.
 
Hockey requires you to be both strong and explosive, and the research suggests that static stretching will reduce both of these, which will create a net-decrease in hockey performance. Or, if you’re lucky, have a neutral effect — which is a complete waste of time.
 
But hold on a second.
 
Static stretching is not all bad, that’s not what I am saying at all.
 
Static stretching has been shown to effectively improve range of motion, and not to mention it is very easy to learn for anybody at any level.
 
Where does that leave us?
 
Static stretching must be kept in the post-workout or post-game window.
As a coach, I have to take in all the current research and anecdotal evidence I can and weigh the benefit-risk analysis.
 
The positive benefits are there for static stretching when done properly and at the right time, although they are small. And from a negative standpoint it also more than likely to compromise performance if done prior to a workout or game, which is what most people do.
 
So the best-case scenario for a hockey player would be to follow these rules:
  1. Any and all static stretching should be performed on their own day, or, after games and workouts as part of a cool down strategy
  2. Hold the stretches for no longer than 15 – 30 secs
  3. Use the static stretches on the areas of the body where hockey players so often create the same tightness’ (see my mobility article for more information on this).
For hockey players, this means working those static stretches in the:
• Hips
• Calf / Achilles tendon
• Lower body in general
• Shoulders
 
CLICK HERE for a static stretching routine to do after hockey games or your training sessions.
 
The Routine:
1. Groin frog stretch – Hold for 2 rounds, 15-30 secs
2. Seated piriformis stretch – Hold for 2 rounds, 15-30 secs
3. Seated glute stretch – Hold for 2 rounds, 15-30 secs
4. Hip flexor stretch, rear foot elevated – Hold for 2 rounds, 15-30 secs
5. Calf/Achilles tendon stretch on a stepper – Hold for 2 rounds, 15-30 secs
6. Anterior delt/pec stretch – Hold for 2 rounds, 15-30 secs
7. Posterior delt stretch – Hold for 2 rounds, 15-30 secs
8. Lying, internal rotator cuff stretch – Hold for 2 rounds, 15-30 secs
9. Lying quad stretch – Hold for 2 rounds, 15-30 secs
10. Seated hamstring stretch, reach for the toes – Hold for 2 rounds, 15-30 secs
 
This routine is:
  • Best performed post-workout/game, or sometime in the evening hours after your on-ice session or workout.
  • In addition to counting 15-30 secs, focus on taking deep diaphragmatic breaths.
  • Do not overdo it, there is no trophy for who stretch the farthest.
  • When trying to improve Range of Motion (ROM), perform this ideally 3-4x per week.
 
Dynamic Stretching
Dynamic stretching is a type of functionally based stretching exercise that incorporates more sport-specific movements to prepare the body for activity. It places an emphasis on the movement requirements of the sport or activity rather than on individual muscles. (ie. jumping jacks vs hamstring stretch). Dynamic stretching is the preferred type of stretching before activity (such as a hockey game).
 
Why?
 
Dynamic stretching improves range of motion in a joint more effectively than does static stretching while also being far more sport-specific than a static hold. On top of that, the sport-specific movement and range of motion you go through with dynamic movements will also help increase the core temperature (something static stretching does not) and activate the central nervous system for proper recruitment of muscle fibers.
 
Lastly, unlike static stretching. dynamic stretching has not been shown in the research to have any negative effects on performance when done prior to exercise.
 
The combination of sport-specific movement, improved range of motion, improved performance, and no drawbacks make dynamic stretching a no-brainer for a solid option in the pre-game and pre-workout windows for hockey players.
 
How Long Should I Spend On My Dynamic Warm-up?
The degree to which an athlete needs to stretch prior to game time is dependent on the sport. As hockey players, we are right around the middle range compared to other sports. We should be spending some time doing a dynamic warm-up before hockey (and training), but we don’t need to spend a crazy amount of time on it.
In most cases, a 5-15 minute warm-up will suffice.
 
Your Warm-Up Isn’t Only About Stretching
I also recommend athletes use this time in the dynamic stretching window before hockey games or training sessions to not only focus on technique and preparing the body physically, but also focus on getting in the zone mentally.
 
The warm-up is the time and the place to get your game face on and bring that killer, competitive attitude to the ice or into the gym.
 
Once the warm-up begins, it’s time to go — mentally and physically.
 
CLICK HERE for a dynamic stretching/warm-up routine. 
 
The Warm-up:
1. Jumping jacks x 30
2. T-Stab push ups x 6/side
3. Arm circles x 12/direction
4. Straight arm rotations x 8/side
5. Single-leg hip circle x 12/direction/leg
6. Zombie squat with reach through x 8
7. Shoulder T x 15
8. Zombie lateral lunge x 5/side
 
What you need to know:
• You can use this warm up before games or workouts 
• Perform all movement with excellent controlled technique, taking shortcuts here negates the purpose of a proper warm up
• Control your breathing throughout this warm up and take adequate rest if you need it, we are not trying to do a workout circuit here, this is a warm up circuit
• Do not perform multiple rounds of his circuit, it is meant to only be performed once
 
 
Creating Your Own Warm-up Routine
If you want to create your own dynamic stretching routine keep these concepts in mind:
• Careful analysis of the game of hockey and the major movement patterns must be made
• The range of motion required for these movements should be assessed
• You need to have an exercise selection that best replicates these on-ice movements, not just from a purely “what it looks like” standpoint, but from a joint and range of motion perspective.
• You can perform the warm-up in repetitions (example jumping jacks x 10) or in distance covered (A-skips for 10 yds). Repetitions are usually easiest when performing by yourself, distance covered is usually best if working with the whole team.
• Each drill should start slow, and gradually increase the range of motion, speed, or repetitions as your body gets warmer.
 
 
Hockey Mobility Training
When we talk about increasing your mobility for hockey we usually don’t refer to it as “stretching”.
Mobility is the intersection of three different qualities:
  1. Flexibility
  2. Technique
  3. Strength
Mobility is much different than flexibility.
 
Flexibility is the ability of a muscle, or group of muscles, to passively lengthen through a range of motion. Stretching works on lengthening these tight muscles to improve their flexibility, whereas mobility involves much more than just tightness.
 
Mobility includes all elements that may limit a hockey athlete’s movement and performance such as their joint capsules, fascial tissue, range of motion dysfunctions, strength, neural damage, and plenty of others.
If you want to learn more about improving your mobility for hockey performance we have a complete Hockey Mobility Guide.
 
CLICK HERE for a sample mobility routine that was designed for hockey players:
 
The routine:
1. Hang from pull up bar: 1 x 1-2 minutes
2. Arm circles: 1 x 10/direction
3. Rotational arm swing: 1 x 8/side
4. Hip circles: 1 x 10/direction
5. Zombie squat with reach through: 1 x 10
6. Scorpion kicks: 1 x 8/side